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Weight loss involves eating a healthy diet, practicing calorie deficit, and working out. Contrary to popular belief, during a weight loss journey, one does not need to give up their favorite foods, rather they need to be more consistent in staying healthy. In an interview with HT Lifestyle, Tanya Khanna, nutritionist and yoga instructor at Alive Health, said, “When it comes to weight loss, the usual advice like eating less and exercising more often makes headlines. But there are lesser-known strategies that can make a significant difference in your trip. Small, deliberate changes often yield the biggest results.” Read this also 5 worst times to check your weight: No. 3 will surprise you
The nutritionist further shared five surprising habits that can help in your weight loss journey:
Prioritize sleep quality over quantity:
While most people know that sleep affects weight, the focus is often on duration. Surprisingly, sleep quality plays a big role. Poor sleep disrupts appetite-regulating hormones like ghrelin and leptin, leading to cravings and the desire to eat more. Optimize your sleep environment by reducing exposure to blue light, maintaining a cool room temperature, and following a regular sleep schedule. Read this also A woman who lost 59 kg revealed that she still ate fast food from Starbucks and Taco Bell during her massive weight loss journey.
Increase protein intake at breakfast:
Protein is often recommended for weight loss, but consuming a particularly high-protein breakfast may have unique benefits. Starting your day with protein-rich foods like eggs, Greek yogurt, or tofu reduces hunger hormones and keeps blood sugar levels stable throughout the day, curbing mid-morning and afternoon snacks. Read this also How to lose 4 kg weight in 30 days? Fat Loss Coach Shares 4 Tips for ‘No Shortcuts, Just Results’
Practice non-exercise activity thermogenesis (NEAT):
NEAT refers to calories burned through daily activities other than structured exercise, such as walking, gardening, or even fidgeting when on call. Boosting NEAT can significantly increase calorie expenditure without requiring additional gym time. For example, take short walking breaks at work or opt for the stairs instead of the elevator.
Use smaller plates and bowls:
It may seem trivial, but studies show that reducing the size of your plates and bowls can help you eat less without feeling deprived. The brain perceives the entire plate as satisfying, even if the portion size is small, making it a subtle but effective way to reduce calories. Read this also Woman who lost 7 kg in 21 days shares her intermittent fasting diet
Stay hydrated, but not just with water:
Hydration is important, but warm drinks like herbal teas or broths can help suppress appetite and boost metabolism. Additionally, drinking a glass of water 30 minutes before a meal can reduce overall calorie intake by promoting feelings of satiety.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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