Introduction to a Healthier Summer
Summer is around the corner — do you feel like your body is beach-ready? With 50 days to go before the solstice, two experts say that making a few small lifestyle changes now will pay off mightily when it’s time to strut in the summer sun. No pricey jabs or crash diets required. “By setting small, specific and attainable goals, you are more likely to achieve them. Success leads to more success,” Dr. Shiara Ortiz-Pujols, Director of Obesity Medicine at Northwell Staten Island University Hospital, told The Post. She promises that a few healthy hacks can improve digestion, boost energy and slim the waistline.
Drinking water before or after meals can help you feel fuller, which may lead to a habit of eating smaller meals. Drazen – stock.adobe.com
Drink More Water Each Day
Proper hydration is a requisite for a healthy lifestyle, and research shows keeping your whistle wet can keep the pounds at bay. A study conducted at Wageningen University in the Netherlands found that participants who drank milkshakes followed by a hearty gulp of water filled up faster than those who just drank a small amount of water. Drinking water before or after meals can help you feel fuller, which may lead to a habit of eating smaller meals. Water is also beneficial because it can help distract us from other, less healthy beverages, such as sodas and energy drinks.
Prioritize Protein
Protein is composed of amino acids, which support immune function, neurotransmitter and hormone synthesis, and muscle growth. High protein intake also boosts metabolism and reduces appetite, leading to reduced calorie intake and weight loss. “Eating balanced meals with enough protein helps stabilize blood sugar levels, preventing mood swings and energy crashes,” John Emmanuel Delos Reyes, Registered Dietitian at Northwell Staten Island University Hospital, told The Post. High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. While red meat is rich in protein, experts warn that a high intake may increase your risk of colorectal, pancreatic, and prostate cancer. High-protein intake boosts metabolism and reduces appetite, resulting in lower calorie intake and weight loss. djile – stock.adobe.com
Move More
According to the National Health Service, adults should aim for 150 minutes of moderate-intensity physical activity and two days of strength training per week. “Although 150 minutes of physical activity sounds like a lot, you can work toward this amount by setting more modest goals. Start with 10 minutes of activity in the morning each day, then increase by 10 minutes each day,” said Ortiz-Pujols.
Sleep Smarter
Adults are encouraged to snooze seven to nine hours for optimal health, but only 30% to 45% of Americans follow this recommendation. Poor sleep can raise the risk of dementia, heart disease, Type 2 diabetes, obesity, and even certain cancers. “Establish a sleep routine — commit to a bedtime and a time to shut off your devices. A better quality of rest leads to improved mental clarity, increased energy, and greater overall well-being,” Ortiz-Pujols advised. She notes that chronic sleep deprivation sabotages weight loss by increasing cravings and leaving folks too tuckered to exercise.
Eat In, Eat Often, and Eat Your Vegetables
Ortiz-Pujols recommends skipping takeout in favor of meal prep and cooking at home. “Not only will you eat less processed food, but you will also save a lot of money.” To maintain energy levels, Reyes recommends eating three home-cooked, protein-rich meals per day and incorporating at least two cups of vegetables per meal. “Adding more vegetables increases fiber intake, which supports gut health, closely linked to mental well-being. And sticking to a regular meal schedule keeps cortisol, the stress hormone, in check,” he said. To maintain energy levels, Reyes recommends eating three home-cooked, protein-rich meals per day. Marina April – stock.adobe.com
Prioritize Mental Health
Supporting mental health is paramount to supporting healthy weight loss. “Chronic stress can negatively affect your motivation, sleep, and energy levels, and let’s not forget, make you crave more processed foods,” said Ortiz-Pujols. She recommends beginning with five minutes of deep breathing, which has been proven to lower heart rate, release muscle tension, and change skin conductance, reducing the sense of fight or flight. “By making these small changes, you are more likely to achieve a sustainable and healthy weight loss,” she added.
Conclusion
With summer just around the corner, making small, achievable lifestyle changes can significantly impact your overall health and readiness for the season. By incorporating more water, prioritizing protein, moving more, sleeping smarter, eating in and often, and prioritizing mental health, you set yourself up for success. Remember, it’s not about drastic changes but about setting and achieving small, specific goals that lead to a healthier, happier you.
FAQs
- Q: How much water should I drink daily to help with weight loss?
A: Drinking at least 8 cups (64 ounces) of water per day can help with feeling full and supporting weight loss efforts. - Q: What are some high-protein foods that can help boost metabolism?
A: High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. - Q: How much sleep is recommended for optimal health and weight loss?
A: Adults should aim for 7 to 9 hours of sleep per night for optimal health and to support weight loss efforts. - Q: Why is prioritizing mental health important for weight loss?
A: Chronic stress can negatively affect motivation, sleep, and energy levels, making it harder to achieve and maintain weight loss. Prioritizing mental health through practices like deep breathing can help manage stress and support weight loss efforts.
