The 8 Simple Life Changes You Have To Try For Longevity And Weight Loss

Finding reliable information on longevity and weight loss can be challenging. We live in a world where information is right at our fingertips. This is beneficial for the most part, especially in times when you need to figure out a solution to a current problem and there is no one else with you.

However, this also brings with it a few drawbacks, mainly with misinformation and information overload. This is especially problematic in the health and fitness space. The result? Too many “experts” and too many “facts,” and no one knows which one is correct or valid anymore.

The thing is, long-term health isn’t exactly rocket science. It’s just that, so many people get lost in the entire optimization part of health that they forget the basics are all anyone really needs.

If you’re confused about how to get started or you simply want to get out of the confusing rabbit hole you wound up in, we made this blog for you.

In this article, we’ll highlight The 8 simple habits you can start to improve your longevity and weight loss plan. You’d be surprised at how many of them sound like common sense.

These 8 simple changes you can make will not only help you look and feel better, but can also help you slim down.

1. Drink More Water

The first one is perhaps the simplest one on this list, but it’s also the least followed. Far too many people forget to drink actual water as they prefer water-like fluids such as coffee, tea, energy drinks, and sodas and some fancy smoothie. While water may be bland, it’s actually the best and healthiest drink you can give your body and it’s all because of what it DOESN’T have.

Unlike most beverages, water has 0 calories, 0 additives, 0 sugar, 0 carbs, 0 fats, 0 protein. The most it has are some trace minerals that the body uses as electrolytes.

After water, electrolytes are the second most important thing in hydration. If you don’t have enough electrolytes, your body won’t be able to properly hydrate itself no matter how much water you drink.

Other than being a pure liquid, water also has its share of health benefits despite not having any other ingredients other than H2O:

• Water is essential to keeping us hydrated
• Maintains skin quality and hydration
• Making sure our bodies are clean from the inside and out
• Improves digestion and nutrient absorption

Water is especially important if you are working out, as it will keep your muscles hydrated and healthy. Jackie Warner, a fitness expert and star, recommends drinking three liters of water with lemon every day.

“Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent,” she says. “That burns about 100 extra calories per day!”

2. Eat More Protein

Protein is more than just muscle food. Even if you don’t work out, protein is necessary for building and repairing your cells and muscles. 

According to dietary recommendations, a man needs about 56 grams of protein daily while a woman needs about 46 grams of protein. Regardless of whether you get your protein from animals or plants, you should eat protein with every meal, according to Andrea Metcalf, author of Naked Fitness: The Proven 28 Day Weight Loss Program for a Slimmer, Fitter, Pain-Free Body.

Protein also has some weight loss benefits. Because of its satiating nature, eating a protein-rich snack, or enjoying a protein shake, during the day can help stop cravings and keep you full longer.

3. Don’t Forget the Vegetables

Most people consider veggies as a side dish and it’s alright for the most part. However, people nowadays eat too much meat and so little greens that it’s starting to be a real problem for everyone. Lack of vegetables in the diet can lead to chronic illnesses that not only make life unbearable, but also reduce longevity.

Celebrity yoga instructor Mandy Ingber suggests skipping the carbs or fast-food lunch and having a salad instead.

“Replace your lunchtime meal with a large salad loaded with healthy greens,” she says. “If you are a meat-eater, add some lean protein. Load your salad with avocado, nuts, and all sorts of veggies that add color to your meal.”

Along with healthy fiber and macronutrients, plants are rich in micronutrients: vitamins, minerals, and phytonutrients. You may like carrots and tomatoes more than other veggies, but make sure to eat enough leafy greens too. Spinach, lettuce, collard, chard, kale, and other leafy greens contain many micronutrients, among them chlorophyll, a green substance that improves skin elasticity.

Just take note that how much you eat still matters, and the rule of “too much of anything is a bad thing” also applies to healthy food.

4. Try The 250:250 Rule

There are many ways to ease into proper weight loss and one of them is following what we call the 250:250 rule.

The 250:250 rule works by

• Eating 250 fewer calories per day: You can do this by halving your usual serving of bread or drinking black coffee instead of having a slice of cake for dessert
• Burning 250 calories per day: This can be done either by adding more physical activity throughout the day, such as walking, climbing stairs, or even volunteering to help lift or move heavy objects.

If done right, the 250:250 rule gives you a whopping 3,500-calorie deficit, which is equal to one pound of weight loss. Do this for the next 30 days and you can take on more advanced forms of exercise.

5. Take MV and Phytochemical Supplements

Many scoff at the idea of taking supplements, with arguments suggesting the food they eat is enough, especially if they have a balanced diet.

That may be true for some people, but let’s face it: When was the last time you had a balanced meal?

We’re all too busy to maintain our health through food alone and some healthy foods are too expensive. Why not let supplements help fill the nutritional gaps?

Filling those health gaps and more is the reason why we created Phytocopeia Supplements.

We have an all-round, phytonutrient powerhouse in Botanical Wonder Pill, a potent plant extract in Epicatechin, SirtPRO for overall metabolism, fat loss, and longevity, and CurcumaPRO to reduce excess inflammation.

Our supplements can help support your everyday goals as well as your long-term health. Each one is meticulously formulated to give you maximum health benefits without .

6. Cut Sugar Out

We get it: Sugar makes everything taste good. However, it comes with a price and that price is unwanted and unnecessary calories.

It’s best to ditch all the sugar, including those drinks we tend to forget about, according to Fred DeVito who helped create the Exhale: Core Fusion DVD series.

“Eliminate sugary drinks and diet soda, which can trigger your craving for sweets,” he says. “These beverages are loaded with unwanted calories.”

Simply cutting out the soda and sugary drinks can have a huge benefit on your energy, health, longevity, and waistline.

A good start is to get into the habit of drinking your coffee black, or drinking plain tea with no other fancy stuff. The sooner you get started on your zero-sugar journey, the sooner you reach optimal health.

7. Go Greek

Yogurt is generally good for you. It’s packed with protein, nutrients like calcium, B vitamins, and of course, probiotics. You can say yogurt is a staple food for anyone who wants to change their life for the healthier.

Even if yogurt was the healthiest item on your grocery list, you shouldn’t go grabbing just any yogurt off the shelf. Unfortunately, far too many brands, even those that are advertised as “healthy”, just have too much sugar.

John Dull and Michele Collier, creators of the Supreme 90 Day system say that Greek yogurt is the healthier choice for calories, nutrients, and long-term health.

“A better choice is Greek-style yogurt,” they say. “They have more protein per serving and very little sugar. Try adding fresh fruit for an added treat!”

8. Feel the Boost With Juice!

By juice, we’re not talking Tropicana or Minute Maid. We mean fresh vegetable juice. Whether that’s beetroot juice, kale, carrots, or cucumber, veggies are amazing sources of nutrients that are easier to consume in liquid form.

Juicing is great, but if you want benefits for digestion, you should consume whole fruits and veggies too. That’s because a major part of fibers get destroyed in the juicing process. 

Fiber supports intestinal gut health, promotes probiotic growth, improve digestion and metabolism, and reduces appetite. The best part? The body doesn’t store it as fat and is excreted after the body’s done with it. 

Despite missing out on fibers, you get a lot of benefits of plants if you juice them. Minerals, vitamins, and phytonutrients stay in your smoothie or juice. Just make sure you don’t heat your plants while juicing – like centrifugal juicers tend to. Use alternative juicing methods to get all of the nutrients into your glass, for the best results with your longevity and weight loss improvement plan.

Takeaway…

Longevity and weight loss are common goals of anyone who wants to get started in fitness. The problem is, there are just far too many misleading or outright false information circulating around the web, which makes everything confusing.

Fortunately, the road to longevity and long-term weight loss isn’t as complicated as health gurus tell you. All you have to do is make some small, yet healthy and positive changes in your life to get you started.

If you’re curious as to what to get started for longevity and weight loss, go by the 8 simple changes we wrote in this blog. They’re safe and most importantly, they work.

References:

• Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
• Kim MJ, Hwang JH, Ko HJ, Na HB, Kim JH. Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women. Nutr Res. 2015 May;35(5):409-20. doi: 10.1016/j.nutres.2015.04.001. Epub 2015 Apr 10. PMID: 25912765.