In 2016, the World Health Organization classified addiction to sugary drinks as a global crisis and first-time-ever lifestyle diseases.
The organization estimated that approximately 42.9 million people worldwide are suffering from diabetes, and that between 2015 and 2040, the number of people affected will rise to 223.9 million.
The alarming statistics behind these diseases spurred the global community to come together to find a solution. The result was the ‘War On Sugar’, a worldwide movement to eradicate the consumption of sugary drinks and implement health-promoting beverages.
Reduce Your Sugar Consumption
Reducing your sugar consumption sounds simple enough, but making this lifestyle change can be difficult. Currently, sugar is used as an inexpensive but effective way to boost taste and volume in many processed foods and beverages. The problem is that most people do not realize how much sugar they are consuming, and neither do they realize the impact it has on their health. Sugary drinks, including juice and milk, contain empty calories and have no place in a healthy diet. This is why cutting back on your sugar intake is so important.
If you want to lose weight, you must understand how much sugar you are consuming and why it is affecting you physically. The first step in the right direction is to reduce your sugar intake and the last step is to replace it with healthy alternatives. To make this shift, try swapping your regular soda for a zero-calorie drink or swapping your candy for a cherry. Reducing your sugar intake will also help reduce your daily caffeine intake, which can have an additional positive impact on your health.
Eat More Plants
In the same way that sugar affects the human body, plants also affect the human body. When eaten, plants provide the human body with nutrients and antioxidants that promote physical health. To make the nutritional shift towards a more plant-based diet, incorporate more veggies and fewer processed foods into your diet. If you want to lose weight, switch to eating more plants! Consider switching to a vegan diet, which promotes a plant-based diet approach. Studies have shown that a vegan diet can help improve depression and anxiety, boost the human immune system, and prevent diabetes.
Eat More Fruits
Fruits contain vitamins, minerals, and antioxidants that promote mental health. The recommended daily serving for fruits is between two and five pieces. Additionally, eating fruit can help improve your body’s ability to break down and utilize fats, resulting in fewer belly fats. To make the nutritional shift towards a more fruit-based diet, incorporate more mangos, berries, and plums into your diet. If you want to lose weight, eat more fruits! Consider eating as many as five different fruits each week to increase your dietary fiber intake and help with digestion.
Reduce Your Meat Consumption
Reducing your meat consumption sounds simple enough, but making this lifestyle change can be difficult. Currently, meat is used as an inexpensive but effective way to boost protein intake and satiety. However, too much meat can increase your risk of heart disease, diabetes, and cancer. To make the nutritional shift to a more plant-based diet, consider reducing your meat consumption to zero-to-two times per week and increasing your veggie intake to more than twice weekly. Try incorporating more veggies such as broccoli, spinach, and green beans into your diet, as well as nuts such as almonds and cashews. Almonds are a great source of vitamin E and magnesium, while cashews are high in fiber and have a delicious, buttery flavor. Research has shown that a vegan diet can help improve depression and anxiety, reduce blood pressure, and prevent diabetes. If you want to lose weight, reduce your meat consumption and incorporate more veggies into your diet!
Reduce Your Refined Carb Consumption
Cutting back on your refined carb consumption sounds simple enough, but making this lifestyle shift can be difficult. Refined carbs are a type of carbohydrate that has been processed, which can lead to weight gain. The culprits behind this unhealthy trend are bread, pasta, and rice. These foods are made of wheat and other grains, and they lack the nutrients found in fruits and vegetables. Consider reducing your refined carb intake to five to nine servings per week to help boost your physical health. You can also consider swapping white carbs for brown carbs to increase your fiber intake and decrease your glycemic index. Replace sweets with nuts to satisfy your appetite and prevent further weight gain. If you want to lose weight, reduce your refined carb intake! Consider incorporating more vegetables and fruits into your diet, as well as nuts such as almonds and cashews. The bottom line is that you must consider the source of the food when making the shift to a healthier lifestyle. Fruits contain vitamins, minerals, and antioxidants that promote physical health, while vegetables contain high amounts of fiber that help with digestion. If you want to lose weight, reduce your refined carbs and eat more fruits and vegetables!
Limit Your Alcohol Consumption
Alcohol is a type of carbohydrate that occurs naturally in fruit, which provides the human body with vitamins and antioxidants that promote physical health. The recommended daily serving for fruit is between four and six glasses. However, too much alcohol can result in weight gain, liver damage, diabetes, and health complications. To make the nutritional shift towards a non-drinking lifestyle, consider reducing your alcohol intake to two servings per day. Replace beer, wine, and liquor with cocktails or non-alcohological drinks to satisfy your thirst and prevent further weight gain. It is also important to stay hydrated while cutting back on your alcohol intake. To get the most from your water intake, drink 16 ounces for every hour that you spend outside or in the heat. If you want to lose weight, limit your alcohol and cocktail intake and drink more water!
Avoid White Fats And Oils
White fats and oils are a type of fat that occurs naturally in food sources such as butter, coconut oil, and palm oil. These fats provide the human body with useful nutrients such as antioxidants that protect against damage and aging. Cutting back on your white fat and oil consumption can help prevent certain types of cancer, heart disease, and diabetes. Try going through your kitchen and replacing any instances of butter, coconut oil, or palm oil with an olive or vegetable oil. Replace fried foods with steamed or baked ones, and consider incorporating more vegetables and fruits into your diet to provide your body with essential nutrients. To make the shift to a healthier lifestyle, cut back on your white fat and oil consumption!
Take Your Meals Regularly
It is important to eat regularly throughout the day to maintain a healthy metabolism. Eating on a regular basis helps keep your body in a metabolic state that promotes weight loss. Meals should be consumed at regular intervals throughout the day, so that your body does not go into a starvation mode, where it starts eating housemates and other furniture.
Eating at regular intervals also means that each meal is less likely to be misconstrued as a binge. If you want to lose weight, maintain a regular meal schedule and try to incorporate more veggies, fruit, and whole grains into your diet!
Get Enough Sleep
Sleep is an important part of a healthy lifestyle. Humans need a certain amount of sleep each night in order to function properly. Getting the proper amount of sleep can promote weight loss. Before bedtime, eat a small, healthy snack, such as a banana or apple, to give your body some needed energy. To make the nutritional shift to losing weight, get at least seven hours of sleep each night!
Additionally, try going to sleep and waking up at the same time each day in order to produce an optimal hormonal pattern that reduces food cravings. Waking up at the same time each day also promotes mental clarity and better time management, which can help with weight loss!
Consult A Physician
There are many pitfalls that people fall into when trying to lose weight, which can lead to serious health complications. In some cases, individuals may suffer from diabetes or heart disease. If you want to lose weight and do not want to risk your health, it may be advisable to consult a physician to get advice on how to safely reduce your calories and avoid foods that could raise your risk of illness.
Thoughts on healthy living and nutrition are always welcome!