7 Nutrition and Lifestyle Tips for Weight Loss

Weight loss goals can often feel daunting, but they don’t have to! Check out these 7 nutrition and lifestyle tips you can implement today to help you lose some extra pounds and feel great.

Get Adequate Sleep

Getting enough sleep is number one on the list. Simply put: sleep is essential to our wellbeing and daily function, but unfortunately many people struggle with getting consistent, quality sleep. In fact, millions of prescriptions are given every year for sleep aids and often you can find entire aisles dedicated to over the counter sleeping pills in your local grocery and drug stores.

Not only can lack of sleep result in unwanted symptoms such as depression, mood disorders, weakened immunity, greater risk of cardiovascular disease and hormonal imbalances, but there is also a direct connection between sleep and weight management. If you have the ability to get your 7-8 hours of sleep per night, you will be doing your health (and your waist line) some serious favors.

Manage Stress Levels

Besides the effects on our mental and emotional health, stress affects the body in profound physical ways and can prompt issues such as hormone imbalances, thyroid issues, cardiovascular disease and weight gain.

Find what works for you to help decrease daily stressors. Maybe this means finding ten minutes a day to meditate, an afternoon walk with your dog or taking up a creative hobby.

Avoid Refined Carbs and Sugar

It might not come as a big surprise that refined (table or white sugar) is an unhealthy addition to any diet and is also a major culprit in weight gain. White flour products such as white bread, pastries, cookies, cakes, etc. are also part of this category, and both should be avoided as much as possible.

Multiple studies conducted have shown that sugar-sweetened beverages like sodas, juices and energy drinks have a strong connection with obesity. We must also remember that food products that include refined sugars and carbs do more than just add empty calories to your diet. Refined sugar is not only counterproductive to weight loss but can even be considered a toxin. Many of these study participants who took refined sugar out of their diet experienced significant improvement in fasting blood sugar, LDL cholesterol and triglyceride levels, as well as less fat in their liver.

Focus on Digestion

Hippocrates once said that all disease begins in the gut. The following digestive issues and symptoms are very common and may lead to more complications. If you suffer from gas, bloating, diarrhea, constipation, acid reflux or other GI conditions, these symptoms could also be inhibiting weight loss.

If your body is not able to digest foods properly, this means that you are probably not absorbing the nutrients you need and likely not eliminating properly. An inability to break down and assimilate vitamins, minerals and other nutrients from the foods we eat can affect the body’s metabolism, causing weight gain or an inability to lose weight.

Consider going gluten free

If you have a gluten allergy or sensitivity, you will certainly benefit from going gluten free. However, gluten can be an inflammatory protein for many and cutting it out of the diet or reducing its consumption is often beneficial. Furthermore, gluten tends to be found in processed and packaged foods, so eliminating it will also make it easier to focus your diet on real and nutritious food sources.

Do not avoid fat

It is essential to include plenty of good quality fats to your diet in order to achieve and maintain a healthy weight (not to mention overall health). Fats are key for brain health and play many other important roles in the body. Healthy fat sources include coconut, olive and flax oils, dried, unsweetened coconut, avocado, grass-fed butter, ghee, nuts and seeds.

Eat for blood sugar regulation

A low-carb diet helps reduce blood sugar levels and prevents blood sugar spikes. Sugar levels that dip and spike throughout the day can lead to cravings, weight gain, mood changes and inflammation. It can also leave us with plummeting energy levels. Making sure that high quality protein and healthy fats are included in your meals and having consistent meal times will help maintain adequate sugar levels.

There you have it! Try out these 7 nutrition and lifestyle tips for weight loss and give your body the tools it needs to shed unwanted pounds while feeling energized and healthier!

Amanda: “Joining Impact Fitness has been a rewarding experience for me. When I moved to Houston I had a difficult time getting back into an exercise routine, and I was not being consistent with my workouts. 

After researching gyms in my neighborhood, I found Impact Fitness. From the first day, they made me feel comfortable and supported. They provided me with nutritional guidance and support to make positive changes to my lifestyle and eating habits. I was able to lose over 30 pounds and I am feeling better than ever.

Thank you Impact Fitness family!”