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Habits Are Key
Research has shown that while medications like tirzepatide and semaglutide can aid in weight loss, developing and maintaining healthy habits often determines the long-term success of any weight loss regimen. These habits don’t spring up overnight—they take discipline, practice, and time. But the rewards can be transformative, not just in terms of weight loss, but for your overall well-being and health.Have a Deeper Purpose
In addition to making small changes, it’s essential to highlight the importance of having a deeper purpose for starting your weight loss journey. Whether it’s aiming for better health, more energy, a positive mindset, or self-empowerment, these deeper motivations can serve as a guide. Your physical appearance might change with weight loss, but the ultimate gain is the improvement in your mental and physical health.Simple Habits to Incorporate for Weight Loss
- Consistent Walking: Set goals to walk for 30 to 60 minutes daily. This is a gentle exercise that burns calories and helps in cortisol management. Over time, this simple act can become a healthy habit that builds the foundation for other positive changes.
- Morning Ritual: Spend at least 10 minutes every morning under the sun, practicing deep breathing. This simple routine promotes healthy vitamin D levels and aids in adrenal cortisol management.
- Nutrient-Rich Foods: Prioritize foods that provide maximum nutrients with minimum calories. Vegetables such as cauliflower, kale, broccoli, spinach, carrots, and radishes should be staples in your diet. Aim for 3-5 cups of these daily.
- Opt for Lean Proteins: When cooking, use minimal oil and focus on grilled and lean proteins. Fish, chicken, and turkey are excellent choices. People need at least 0.75 grams of protein per kilo of body weight, or 0.36 per pound. This is just a minimum requirement, though – many people find that their needs are higher.
- Limit Sedentary Activities: Excessive TV time or aimless internet browsing can add to sedentary behavior, which isn’t conducive to weight loss. Plus, snacking while watching TV can often lead to overeating.
- Eliminate High-Calorie Drinks: Sugary drinks, including lattes, sodas (even diet sodas), juices, alcohol, and store-bought smoothies, can be detrimental to your weight loss goals. They often contain hidden calories and sugars.