How to Lose Weight – Healthy Hacks!

today we're going to talk healthy habits this is about the time when you make all these new year's resolutions to lose weight and come February March you kind of start going downhill I see this all the time in the healthcare field and a lot of times patients ask me how do I lose weight as a reminder I recommend weight loss if you have some health concerns always remember to love your body no matter what you look like feel good on the inside if you're sick of this dreaded weight gain or just can't seem to shed the last few pounds here are some tips tricks and health hacks I would like you to consider if you liked this video be sure to give me a thumbs up and subscribe to my channel and my social media for more good stuff hope you guys enjoy in order to lose weight you need to be in a calorie deficit meaning more calories burned in the day than what you consume you can do this several different ways you can do more exercise or you can eat less to balance those numbers out now I often get asked how many calories should I eat honestly it differs for everyone a lot of it is trial and error a great place to start is a lot of insurance companies offer a free nutritional evaluation from a dietitian so free is a great way to start never ever ever skip meals this is it one of the biggest things I hear at work people think that by skipping meal they are eating less therefore they lose weight but actually you are shutting off your metabolism your metabolism is used to breaking down food even during your sleep it actually slows down their sleep so it's ready to get revved back up when you wake up for a breakfast but you don't eat breakfast your body still thinks it's sleeping it slows down it doesn't break down the food as fast leading to excess fats in your tissues eating too little can actually cause a weight gain as well those crazy fad diets that tell you to eat 500 calories or a 1000 calories a day is a no-go and do not do not to not do it what happens is it throws off your body's digestive cycle so when you do start eating more your body's totally confused doesn't have enough energy to break down these nutrients and eventually leading to weight gain my next tip is to be very careful of your portion sizes a lot of times when you go to the store a package is not meant for one person it's meant for multiple people for example a bottle of coca-cola that's not one serving that's I think two or two and a half servings in there a pint of Ben and Jerry's I would like to think it's just for me but it's for many many more than just me make it a habit to read the back of your food products at the nutritional level another good rule of thumb eating carbs such as a serving of rice or pasta make it the size of your fist the size of your palm is about three ounces which is the portion size of meat or think of it as a deck of cards for your protein needs many unnecessary calories are consumed in the form of carbs or protein so a good rule of thumb if you have a plate fill half of it with greens a it will prevent you from overeating those carbs my favorite food group and be it is aesthetically pleasing with those greens and yellows and reds it will make your meal more appetizing to the eye and the belly it's very difficult to say not to stress but stress increases the amount of cortisol a hormone in your body and that unfortunately leads to weight gain so try to manage your stress whether it be talk to someone Journal find hobby you like music relaxing tea bubble bath there's something for everyone unfortunately sugars are hitting carbs as well and they do add up so cut out the sugary fruit drinks those extra little candies that you sneak in the desserts the sugar and the coffee really be careful to cut those things out because those calories do unfortunately add up a lack of sleep will also slow down your metabolism always aim for eight hours of sleep a night so you can effectively burn those calories in your sleep and during the day as young adult I know it's very difficult to do that but you can do it I believe in you alcohol is a huge one for a lot of people in college it's a very common source at the freshman 15 just lots of empty calories in there to give you some specific numbers a can of beer has roughly 150 calories a glass of wine 125 calories and a shot of liquor 100 calories so you multiply that by a couple drinks and some mixers and some drunk eating afterwards you've got a heck of a lot of cals one last reason for weight gain that that is beyond anything you can do is genetics you have your pants your grandparents and your ancestors today for that for some people it may be easier to lose weight for some others you may have to work a little harder be sure shameless plug in here to follow up with your healthcare provider every year for your routine public they can drop some disorders that can lead to weight gain such as thyroid disease PCOS the list goes on I hope you guys like this video thanks so much for watching I hope you can start living healthier lifestyles together be sure to watch more and live healthy with me

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