10 tips for better health, even when you’re overweight

1. Make a list of your eating habits

According to the CDC, improving your eating habits is a key factor in maintaining or strengthening your overall health and losing weight. To improve your eating habits, you need to know more about them. Keeping a food diary is a great way to get to know your own eating habits and decide what to change. Food diary should contain everything you eat and drink throughout the day. Most people find that they tend to overeat when stressed, depressed or when dealing with unprocessed emotions. All of these habits also have a direct impact on your overall health and weight. In addition to keeping a food leaflet, you should also:

Highlight bad habits

Identify triggers that make you do the unhealthy and bad eating habits

Identify different things you can do to avoid triggers

Replace unhealthy habits with healthy alternatives.

2. Eat regularly

Overweight or obese people and even people who do not want to lose weight make the same mistake – they skip meals. After all, if you skip meals, you can’t gain more weight and you will easily shed those extra pounds. Wrong! Skipping meals makes your body store fat faster regardless of portion size. In addition, your body requires a variety of healthy nutrients throughout the day to stay healthy.

3. Exercise

Regardless of your weight, size or age, physical activity is essential to good health. A sedentary lifestyle is associated with excessive weight gain, weakening of the muscles and joints and increased risk of several diseases. If you are overweight or obese, you usually think that regular exercise is something you can never do for the most part because you do not think you are strong enough to do it. Fortunately, there are many things you can do to get physically active. You can start by taking nice walks every day, choosing stairs instead of lifts, or consulting a personal trainer who can create the list of exercises based on your shape and weight. Optimal health requires healthy eating and exercise, and these two aspects of a healthy lifestyle go hand in hand.

4. Low weight loss shake

Weight loss shakes are delicious and healthy tools to improve your health and lose weight. These nutritional bombs offer an abundance of protein, fiber, vitamins, minerals and antioxidants that your body needs to function properly. These shakes speed up your metabolism and thus contribute to weight loss. Furthermore, they are easy to make, which means you may have to start your day off in a healthy way and still have plenty of time to get ready for work. Need some ideas? Not to worry, here are 3 recipes you can use to make your own shakes for weight loss.

# 1 Mango smoothie

Mango cubes – ¼ cup

Ripe avocado (mash) – ¼ cup

Mango juice – ½ cup

Fat-free vanilla yogurt – ¼ cup

Freshly squeezed lime juice – 1 tbsp

Sugar – 1 tbsp

Ice cubes – 6.

# 2 Blueberry shake

Skim milk – 1 cup

Frozen unsweetened blueberries – 1 cup

Cold pressed organic flaxseed oil – 1 tbsp.

# 3 Fresh smoothie

Skim milk – 1 cup

Frozen unsweetened peaches – 1 cup

Cold pressed organic flaxseed oil – 2 tsp.

5. Drink water

If you want to stay healthy, drinking water throughout the day is very important. Not only does water help your body function properly; It can also improve your weight loss efforts. According to Authority Nutrition, drinking water increases your metabolism by 24 – 30% over the period 1-1.5 hours, which helps you burn more calories.

6. Use reliable weight loss supplements

Supplements are available in all pharmacies and you can also buy them online. They are made from natural ingredients and usually contain herbs that have been used for medicinal purposes for centuries. That said, keep in mind that not all weight loss supplements are created equal. Some of them are effective, while others include bold claims without proving their effectiveness. Effective supplements prove their reliability by providing a complete list of ingredients. Before buying dietary supplements, you should first consult your doctor. Remember, if there is no list of ingredients; skip the product and move on to the next one.

7. Drink green tea

Green is one of the healthiest drinks in the world, which is why you should definitely have a cup of tea at least once a day. This healthy beverage is abundant with powerful antioxidants that improve your overall health, memory and concentration and detoxification of your body. Did you know that most weight loss supplements and tea for weight loss contain green tea? Go to the nearest store and buy this tea to start a healthy lifestyle today.

8. Use smaller plates

Not only does overeating make you gain weight faster. It is also associated with:


Increased risk of stroke

heart disease

High blood pressure etc.

When you use large plates, your mind makes you eat until the plate is completely empty. It plays a trick for you, so you think you’re not drunk yet. Now it’s your turn to fool your mind and you can do it by using smaller plates. Instead of a large plate, choose a smaller one and eat smaller portions of your breakfast, lunch or dinner. This practice can improve your health by preventing overeating and it can help you lose weight. French women are famous for their elegance and obesity in this country is significantly less than in the United States. Their secret is simple – they eat different foods using smaller plates and avoid filling when the plate is empty. You should also try this.

9. Eat fruits and vegetables

Instead of pizzas, burgers, french fries and other unhealthy foods, make sure your diet contains more fruits and vegetables. They are rich in vitamins, minerals and other nutrients that are important to your health. In addition, they contain antioxidants that inhibit free radicals and thus protect your body from oxidative damage.

10. Eat more fiber

Fiber-rich foods are extremely important for your health and weight loss. Why? This is because fiber stabilizes bowel movements and improves your digestion. Regular digestion is essential to improving your health, and it is a significant part of weight loss. Fruits and vegetables are excellent sources of fiber as well as whole grain products.


Being overweight or obese makes you more prone to various illnesses, including the most serious ones. To avoid this scary scenario, there are many things you can do to improve your overall health and lose weight at the same time. It’s important to remember that all you need to get healthier is strong willpower and lifestyle adjustments.