If you have been struggling to lose weight in the last couple of months, perhaps your physical workout routine is failing to pay off because you are still eating poorly. Research shows that combining daily physical exercises, rest, and clean eating habits is the best approach to achieving health, wellness, and weight loss.
You might probably think that clean eating is crunching on cucumbers and celery sticks daily. However, it is more exciting than that. It involves choosing healthier options for all your favourite foods and incorporating more fruits, vegetables, and whole-grain foods into your diet.
These slight adjustments to your eating habits will yield great results in your weight loss score, improve your health and make you much younger than you are. Here are eight tips on clean eating for wellness and weight loss to help you achieve your 2022 health goals even faster.
8 Tips on Clean Eating for Wellness and Weight Loss
1. Cut Down on Heavily Processed Foods
There are many tips on clean eating for wellness and weight loss, but the most important one is to cut down on processed foods. Processed foods may give you a way out of the kitchen, especially if you often come home exhausted, but they are an easy way of developing health issues like diabetes, hypertension, and heart attack.
Eating foods with high levels of fat and refined sugar, like ice cream, pastries, processed meat, French fries, white bread, and pasta, increases your blood sugar level faster than your body can process. This malfunction leads to obesity, a condition that is hard to eliminate with regular exercise.
Eating processed foods could also increase your visits to the acne dermatologist. Research shows that when your blood sugar level shoots up due to dirty eating, your body releases a hormone called insulin-like growth factor 1 (IGF-1), whose function is to manage the effects of growth hormone in the body.
Excess production of IGF-1makes your oil glands produce more sebum, which causes the development of acne. You do not need to cut down your favourite food to eat clean. You can still enjoy minimally processed foods that retain the most nutritional value. You could, for example, keep bagged salads, cut fruits and vegetables, and roasted nuts in your diet plan because they are as healthy as they are appetizing.
2. Choose Foods Considered as ‘Nutrient-Dense’
Medical practitioners recommend consuming nutrient-dense foods as one of the tips on clean eating for wellness and weight loss. Clean eating of nutrient-dense foods helps you lose weight and restores your health and normal body function when managing medical conditions related to weight gain. If you have diabetes, for example, you need to combine physical therapy with nutrient-dense diets to manage the condition effectively.
Foods with heavy nutrient content will help restore, enhance or preserve your physical function, which conditions like obesity and diabetes may impair. Nutrient-dense foods include berries, seeds, broccoli, eggs, salmon fish, red bell peppers, and sweet potatoes. These foods are relatively low in calories; hence, they help you regain your physical function and lose weight.
3. Go for a Clean Eating Spa Holiday
Enjoying spa cuisines while on holiday is one of the best tips on clean eating for wellness and weight loss, especially for people who want a full-body detox. Spa cuisines consist of fresh foods with low-calorie content for specific body types. They include fresh fruits, vegetable juices, and raw, alkaline, or macrobiotic diets that re-energize and cleanse the body.
A spa holiday could also allow you to enjoy spa products like yoga, meditation, massages, juice cleansing, and special detox diets if you have specific dietary requirements, all of which help your skin tone up, relieve your body from stress and lose weight.
Many spa hotels grow their farm produce locally. The fresh foods are prepared by specialist chefs and nutritionists who guarantee you nutritious meals for a full-body cleanse. You can achieve your 2022 well and health goals faster with just a few days of full-body treatments and diets in a spa hotel.
4. Go for Whole Grain Foods
There are countless tips on clean eating for wellness and weight loss, but you should not fail to incorporate whole grain foods in your new diet plan. Grain marketing has become popular in urban areas. You now access clean whole grains or whole grains with minimal processing at a cheaper cost.
Some options include wild rice to replace your bowl of white rice, oats to replace cereals and milk for breakfast, and whole-grain and wheat pasta and bread. You can also add a fresh slice of avocado to your whole-grain meal for a few healthy fats and antioxidants.
You should, however, be careful when shopping for whole-grain products because not all ‘whole-grain’ products are as clean as the packages claim. Always look at the ingredients before taking the package off the shelf. Clean whole grain products have short ingredient lists that do not need technicians to pronounce or determine what they are.
The whole grain is often the first ingredient on the list, with the largest percentage, while any added sugar has the least percentage. Swapping refined foods rich in carbs like sugar, pasta, pastries, and white bread will help you gain more antioxidants, fibre, and inflammation-fighting phytonutrients. You will also lose weight faster and keep lean for a long time.
5. Limit the Intake of Added Sugar
One of the tips on cleaning for wellness and weight loss that could help keep your heart healthy is limiting your added sugar intake. Researchby Harvard shows that, on average, American adults and teenagers consume nearly 17 teaspoons of refined sugar daily. This sugar produces about 270 calories in the body.
Besides contributing to weight gain, added sugar can increase your risk of developing cancer, heart diseases, type two diabetes, and acne. Sugar also accelerates cellular and skin ageing processes and damages the retina’s blood vessels. Too much sugar destroys eye blood vessels and the development of other blood vessels on the iris, which leads to the development of glaucoma.
If you want to practice better body and eye care, you should limit your sugar intake to a maximum of 6 teaspoons per day if you are a woman and about nine teaspoons if you are a man. You can cut down on your added sugar intake by reducing candy intake and replacing soft drinks with fresh, healthy fruit juice.
You must also clean your diet by buying foods with low added sugar content. When purchasing food products, you need to check the ingredients on the sign services of all processed food to ensure that they have low sugar content. However, you should not be worried about the sugar content in healthy foods like fruits because these products have a high fibre, vitamins, and minerals besides sugar.
6. Lean of Professionals to Get Started
Adopting a healthy diet can be quite challenging for some people. So If you are among the people who need constant motivation and inspiration to change your eating habits, some of the best tips on clean eating for wellness and weight loss, include reading books and magazines about health and following influencers on various social media platforms.
You could use many books on clean eating for prepping and cooking healthy meals at home. Although it might be hectic finding your way through the mumble-jumble of healthy eating content at first, searching for the best books and influencers will be much easier once you understand what you want.
Engaging with professionals on social media through question and answer sessions could help you figure out what food plans and groups you need for your body type. Consulting professionals and healthy food influencers can also empower you to make quick decisions on what to cook and eat daily.
If you have children, you can encourage them to eat clean meals by getting them childrens books about healthy dieting. Educating children on good eating habits from their childhood will reduce their chances of developing mental health issues like anorexia and bulimia as they develop. It also protects them from developing chronic conditions like type two diabetes that may cause huge medical expenses or even death.
7. Preparing Food with CBD Health Supplements and Oils
One of the emerging tips on clean eating for wellness and weight loss is preparing meals with CBD health supplements and oils. Although the science surrounding CBD edible use has not yet been confirmed, CBD supplements and oils have various health benefits and lucrative prospects for weight loss.
CBD is a non-psychoactive chemical compound in hemp that could help you keep away from a dermatologist for good because it has anti-inflammatory properties. It also promotes sleep and relieves stress, contributing to weight loss efforts. It also has plenty of omega 3 and 6 oils that keep your heart in good condition, thereby preventing you from encountering medical conditions that would require immediate health care, such as heart attack.
8. Prepare Your Meals
Preparing meals at home may seem like a huge fit for most working-class people. However, it is critical to make your meals if you want to achieve health and lose some weight in the process. Preparing meals at home ensures that you prepare meals specific to your family’s needs.
Chiropractors have long stressed the need to balance healthy eating and physical therapy. What better way to ensure that your loved one is getting all the nutrients they need to manage pains and maintain a good spine alignment if you have an elderly family, than preparing fresh and healthy meals at home?
Healthy eating is a big deal for people with spine and nerve problems. Preparing homemade meals with the right amount of nutrients for these patients boosts their overall health and recovers their physical body functions. It also prevents you from choosing between a grisly steak and processed foods when eating out.
Preparing meals at home helps you stick to healthy food options like whole grains, lean meats, minimally processed foods and fruits and vegetables. If you do not know where to start preparing your meals, you can kick off by reading books with healthy recipes. You can also get help from a dietitian within your locality.
If you have been struggling with poor health and weight gain, clean eating and physical activity are the best ways forward. Find a good gym in your locality to help you work out according to your body needs and a dietician to help you create a diet plan that suits your needs. Then use the eight tips on clean eating for wellness, and weight loss above as a head start in your journey.
Not all the tips may work out for you. It depends on your physical needs and personal preferences. For example, going on a spa holiday would be great if you can afford the expenses, but you can only enjoy spa cuisines for a few days. So, if you want long-term weight loss changes in your body, other tips like preparing your meals, going for whole grains and cutting down on processed foods would work even better.
However, it would be great if you were patient with yourself because clean eating involves changing your eating habits gradually rather than at once. Be patient when you fail to get it right in your trials and cut yourself some slack when it takes longer than you wish to transform your eating habits from dirty to clean, well-refined eating habits.
I hope these eight tips will help you set realistic weight loss goals, keep you committed to the course and help you restore your health and energy!