4 Key Habits to Weight Loss

Weight Loss is only good when it is done in a healthy way and best when it is sustainable long-term. The creation of beneficial habits is key to a healthy lifestyle and key to creating sustainable weight loss. Following these 5 key habits for optimal weight loss:

1. Exercise The "fat burning jog" is a great way to increase your endurance and lose weight. The aim is not to jog until you drop; it is to increase your heart rate to an optimal fat burning rate for at least 30 minutes, at least 4 times a week. This jog is just faster than a brisk walk, you will need good jogging shoes and a heart monitor that can be purchase at most sports stores. There are numerous ways to calculate the optimal heart rate; the following is just one of them. The range in which you will need to keep your heart rate at is "170 minus your age" to "180 minus your age". So, if you are 40 years old, your range would be 130 to 140. Add 10 to the range if you have good fitness. Just remember, take action first and start jogging (or even walking) and then settle into a rate that is comfortable for you.


2. Nutrition Different body types and cultures eat differently, but as a rule of thumb the body needs nutrition from a variety of sources such as fruit, vegetables, seeds and beans. Remember the closer these foods are to living, the more life you will have. This means stay away from processed foods and eat fresh. Reduce the amount of meat you consume so that your meals are 75% Salad and/or Vegetables, for a healthy meal. Drink water prior to a meal and consume the Salad first to help with better digestion. Do not rush, as you may end up over eating. Fruit gives your body the much needed vitamins, fluids, fibre and antioxidants it needs for the day. Having fruit in the morning will make you feel lighter; they are also great for snacks.


3. Water Water is one of the key ingredients your body needs to lose weight and keep it off. A decrease in water intake will increase fat deposits, so ensure your eating habits include water rich foods and healthy water consumption; this doesn't include soft drinks, coffee and beer which should all be stopped or at least reduced.


4. Sleep Your body needs to rest, even though you might not want to. Sleep researchers have found that a lack of sleep impacts your health, safety, and longevity. So, ensure you receive 7 to 9 hours of sleep each day. The "Sleep Medicine Program" at the New York University School of Medicine in New York City has found that when you don't get enough sleep, there is a chance you will not feel as satisfied after you eat. Also, lack of sleep can stimulate your appetite, meaning you want to eat more. This combination means you will have a high chance of over eating when you have lack of sleep.

The key to creating healthy habits is taking action, although do not try doing everything at once, else you will end up doing nothing. Choose 1 or 2 habits and work on them first then move onto the others, and continually set measurable goals for yourself to achieve.

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