The Triple Sevens is a good first step to improving overall health and fitness, but what about embarking on a journey to lose weight?
“First, if you drink water before meals, your stomach will signal your brain that you’re not as hungry as you feel, and you’ll eat less,” Tash Weddle says. “Also, slow down and be mindful of eating your meal; sit at the dinner table without distractions such as television or reading. Chew thoroughly and enjoy the process of eating. Take at least 20 to 30 minutes to finish your meal; that allows your stomach to signal your brain that you’ve satisfied your hunger.”
Focus on eating more fruits and vegetables.
She recommends ways to help stave off hunger between meals. “Rather than a grain-based breakfast, eat whole eggs,” she says. “The protein in eggs will help you feel more satisfied than cereal, pancakes or toast.”
Drinking coffee or green tea can also help raise your metabolism. “Studies show that the caffeine can boost your metabolism by between 3 and 11 percent and increase fat burning by 10 to 29 percent,” Weddle says.
Added sugar can be the worst culprit in today’s food intake. “For one, sugar is undeniably associated with the risk of obesity plus diseases such as Type 2 diabetes and heart disease,” Weddle adds. “Just cutting back on sugar and choosing healthier alternatives can improve your health and wellness.”
If you must snack, keep healthy options around such as nuts, raw vegetables, fruit, whey protein and unsweetened yogurt. Weddle also recommends adding more fruit, vegetables and fiber to your diet, always being mindful that what goes in your body — paired with some sort of activity — is a healthy approach.
“If you only do the Triple Sevens, make better nutrition choices and commit to them long-term, you will notice a difference in your energy level, your concentration and your mindset,” she says. “Remember that improving your health and fitness is a lifelong journey. It all starts with small steps. It took years to become the person you are, so don’t expect instant results. Fully enjoy the rest of your life.”
When considering how you’ll get in your exercise, remember that fitness facilities may be subject to additional restrictions during the COVID-19 pandemic. Be sure to check public health guidelines and local requirements before heading to the gym.