Five Ways to Keep Our Bodies Lean

Whether we have worked hard to become lean or desire to be lean, these five habits can us maintain a lean body shape. These suggestions are not difficult nor do they require any special formulas or supplements. They are intended to be easy to follow and maintain over a lifetime. So start today with these lifestyle changes that will help you keep a lean body shape.

 

Track Meals and Snacks

 

To maintain or change our body shape, we need to understand what, when, how and why we are eating. Tracking our meals and snacks is a good way to get a handle on why we are or are not losing weight. Many times we reach for seconds or a snack when we are not really hungry or mindlessly eat when our minds are busy with something else. To start, try keeping a food diary for seven days, noting when you eat, what you eat, and how much. Also, track your thoughts and feelings throughout the day. You may choose to keep the diary longer than seven days. If you overeat, eat mindlessly or have emotional eating, it may be a good idea to keep a food diary for a longer period of time.

 

Eat Whole Natural Foods

 

There are many nutritional reasons to eat a diet rich in whole natural foods. Our bodies require many phytonutrients that we cannot get unless we consume a diet rich in whole uncrossed foods. A diet high in unprocessed foods also provides plenty of fiber to help with digestion and keep blood sugar levels down. In addition, whole, unprocessed foods contain less sugar and sodium. Thus a diet rich in these foods will help you lose weight and keep it off.

 

Besides eating unprocessed foods, we also need to lower our intake of the bad things like fast food, sugar, and processed convenience foods. One good way to do this is to cook your meals at home. Many healthy recipes are available online. However, if you are very busy or not sure how to begin cooking at home, you may want to try one of the meal subscription services. These services will deliver all the ingredients and recipes to prepare healthy meals at home. Meal subscription services are available for about any meal requirements.It is also possible to get easy vegan meals delivered.

 

Exercise Daily

 

You have likely heard that in order to lose weight, we need to burn more calories than we eat, however, in reality, it is not so straightforward. Other things such as increasing our muscle mass, drinking more water and the type of food we are eating are also contributing factors. Therefore to increase our daily calorie burn, we should be sure to add some weight lifting to our exercise routine.

 

Cardio exercise is also a great way to lose body fat. It is effective for getting rid of dangerous belly fat that increases the risk of type 2 diabetes. Aerobic exercise is also good for our mood and is a good treatment for mild to moderate depression.

Get Enough Sleep

 

Too little sleep can cause weight gain. Studies are finding that people who do not get adequate sleep, 7-9 hours per night are more likely to overeat and not exercise. When our brains are tired, we are more likely to make bad decisions. In addition to this, our brains’ reward centers are on high alert, looking for something that feels good. This opens the door to food cravings, especially for energy dense, high carbohydrate foods.

 

Sleep deprivation also messes with the ghrelin and leptin in our bodies, which are hunger control hormones. Ghrelin signals our brains that we are hungry and when we do not get enough sleep, our bodies make more ghrelin. Leptin, on the other hand, is the hormone that signals us that we are full. Lack of sleep causes leptin levels to drop. Therefore, with lack of sleep, we feel less satisfied after meals and have less energy for other things like exercise. Because of this, we need to make sure we stick to regular sleep hours that provide the 7-9 hours our bodies need to be healthy.

 

Manage Stress

 

Stress can make us gain weight by increasing the levels of cortisol in the body. Our bodies evolved to deal with physical threats. Therefore our bodies react to stress at work in much the same way as in a fight or flight situation. The higher levels of cortisol make us feel hungry. Under a fight or flight situation, of course, we would need to eat more, but due to the nature of our modern day stress, we are not burning the extra calories. During stressful times, we also often crave comfort foods which are even worse for calories and weight gain.

To manage stress, we need to avoid unhealthy ways of dealing with stress, such as alcohol, drugs, smoking or binge eating. Instead, we should learn to deal with stress . Some ways to do this include developing meaningful relationships, exercise, meditation, etc.

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