We all know that being overweight can contribute to a number of different health issues, from diabetes to sleep problems; but many people understandably struggle to make lifestyle changes that will reduce these risks. Sometimes, it seems that no matter how much we exercise and watch what we eat, those stubborn extra pounds simply hang around.
However, there are some simple changes you can make to your lifestyle that will help you improve your overall well-being. Today, the experts at Happy Hour Fitness have some practical tips on how to finally change things for the better.
A night of restless sleep can leave you feeling awful in the morning, and it can affect you in other ways, as well. In fact, Sleep Sherpa points out that studies indicate a lack of sleep affects the body’s appetite, meaning that when you’re tired, you’re more likely to eat when you’re not really hungry. Those empty calories can really take a toll after a while, leaving you feeling sluggish and tired. Some experts believe that the inverse is also true: a few extra pounds can affect your sleep with restless leg syndrome, disorders such as sleep apnea, or wakefulness in the night.
All this points to a need for better, more restful sleep. Take steps to develop a sleep schedule, aiming for 7 or more hours of sleep each night. Go to bed at the same time and get up at the same time every day, and make sure your bedroom promotes your sleep. Keep it cool, quiet, and dark. Turn your thermostat down for nighttime and install some room-darkening blinds. Try using a white noise app like Atmosphere to drown out disrupting noise. A pair of noise-canceling headphones can provide a more immersive experience.
Watch Your Sugar Intake
Sugar is in so many foods and drinks that we often don’t even think about how much we’re consuming on a daily basis, but it’s best to be painfully aware of those levels. From spaghetti sauce to bread, refined sugars are hiding in many common foods, so learn how to read labels and reduce your intake. Eating excess sugar can have an effect on your weight, which can, in turn, affect your blood sugar, blood pressure, and heart health. What’s more, it can also affect your ability to get good, restful sleep at night.
Instead of drinking sugary drinks, drink more water. Not only is water calorie-free, but drinking it regularly can improve your metabolism. To improve its taste, try infusing strawberries or raspberries or adding some lemon juice. You can also introduce more protein to your diet, as well as switch to healthier low-carb foods, which you can find at The Low Carb Market.
Boost Your Mental Health
While there are no certainties when it comes to the effects of obesity on our mental health, U.S. News notes studies indicate that extra weight might lead to depression, stress, and anxiety, and much like the sleep issue, the opposite could also be true. That’s why it’s so important to take good care of your mental health no matter what your weight is.
Reduce stress, exercise daily, and do things you enjoy, such as a fun activity or hobby. Especially when it comes to exercise, there are plenty of apps that can help you stay motivated and on track – even if you’re constantly traveling. Seven and Noom are two very popular apps to help you keep your fitness goals wherever you are. The more you can practice self-care, the easier it will be to feel good about yourself and prevent mental health issues.
You can make some adjustments to your home that promote mental well-being. An untidy home can contribute to stress and negativity, so do some decluttering and deep cleaning. Maintain a positive attitude, and if family members are bringing each other down, talk together about being more encouraging.
Being overweight can lead to a host of health issues, from cancer to diabetes, and it might contribute to things like asthma, heart attack, and stroke as well. Reaching a healthy weight can help you achieve longevity for a healthier, fuller life, so it’s important to get active. If you have a disability, are a senior with limited mobility, or have existing health issues, look for simple ways to get active every day. A sedentary lifestyle can also contribute to health issues, but a 20-minute workout daily can help you get your heart rate up.
Attaining your ideal weight doesn’t have to be a stressful life change. There are many simple ways you can create a healthier lifestyle by utilizing smart nutrition, daily activity, and self-care. Talk to your doctor before starting any new regimen to ensure that it’s right for you.
Written by Brad Krause
Brad Krause created Self Caring after years spent putting his own self-care on the back burner. His goal now is to educate people on the importance of self-care by providing tips and tricks that are easy to implement.