1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet. Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Healthier alternatives include: water, coffee, speckling water
2. Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals. Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease. Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes
3. Avoid ultra-processed foods
Ultra-processed foods (UPF) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well. Examples include: snack cakes, fast food, frozen meals, packaged cookies, chips
UPF are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
4. Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits it.
It’s rich in antioxidants, and some studies have linked coffee intake to and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses. The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight. However, it’s best to consume coffee and any caffeine-based items in moderation. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients. Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance. What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain
7. Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems
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