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Healthy Ways to Lose Weight and Keep It Off

superfood science Woman exercising and burning fat to live healthy and happy


Lose Weight, Feel Great is Not A Cliché


Many of us have a little bit of extra fat that we would gladly say goodbye to. But losing weight can be hard, especially when you have kids, a job, and other responsibilities that you can’t just ask someone else to manage. However, if you’ve already started to feel sluggish or sleep-deprived, it may be time to reshuffle your responsibilities so that you can focus on boosting your energy so you can feel better. Here are some tips on how to shed body fat for overall health and wellness.


HIIT Yourself


High-intensity interval training (HIIT) is the practice of doing different exercises for short bursts. You might, for example, run at full speed for three minutes and then walk for five. HIIT is an excellent way to pack as much punch into your workouts in a short amount of time as possible. Although interval training is not the sole secret to weight loss, it is an effective way to burn calories when you don’t have time for an hour-long training class. Most importantly, however, even a beginner HIIT routine can help improve your cardiovascular health, which will have a far-reaching effect on your wellness in general.


Check your mattress.


You’ve probably never considered your mattress as part of your overall healthcare plan. But, there are plenty of reasons to start. If you suffer from chronic pain, for example, you owe it to yourself to improve your nighttime comfort in any way possible. Start with your mattress, which is the most logical source of discomfort and a common cause of neck and back pain. Invest in a model that fits your sleep style, along with your body size and your preferred softness level. The most important aspect of your mattress is that it helps maintain spinal alignment through the night. Something else to consider is that not getting enough sleep is also a factor that contributes to being overweight.


Yoga Because YOLO


Don’t let the adage throw you off, you really do only live once. For this reason, it makes sense to try things you may have never considered, particularly if you are on a weight loss quest. Yoga is an activity that Live Science contributor Lauren Cox explains can influence your waistline in a few positive ways. Although yoga is not a high-intensity workout, it does promote mindfulness when it comes to eating and activity. For example, adding yoga as part of your self-care ritual can help you identify actions, such as eating processed foods, that make you feel out of sorts or encourage you to try new forms of exercise.


Other Ways To Lose Body Fat


  • Add protein to your diet. Foods like almonds, broccoli, and eggs can keep you full so that you are less likely to reach for chips, cookies, and cakes.

  • Stick with healthy fats. Not all fat is bad, and the healthy fats you get from foods like coconut oil and avocados work in conjunction with proteins to keep you fuller longer.

  • Consider an air fryer. These handy gadgets can be a great way to enjoy the foods you love while keeping them healthy and avoiding excess calories. There are plenty of options out there, from budget-friendly to top-of-the-line.

  • Skip the soda. If you routinely reach for juices and sodas, one of the most effective ways you can lose weight is to purge the fridge of these unhealthy beverages. Instead, drink water, coffee, and tea.

  • Take a probiotic. Probiotics are bacteria. They live in your gut and have a direct impact on every aspect of your overall health. Having a healthy balance of gut bacteria probably won’t make pounds magically disappear from your waist, but Harvard says these microscopic lifeforms can help with everything from urinary tract infections to irritable bowel syndrome. If nothing else, feeling good in your midsection is another way to help you feel better so that you can reap the rewards of sleep.

  • Consider drinking matcha tea. Matcha tea has been shown to boost metabolism and stop your body from storing excess fat. Opting for a high-quality ceremonial grade matcha tea like the ones below can give you a much-needed boost in antioxidants as well as contributing to your weight loss goals.


Sleep, exercise, and the foods you eat are all intricately connected. Making positive changes to any of these areas can help you lose weight and feel your very best morning, noon, and night.