It would be AMAZING if you could eat whatever you wanted without any consequences...
...but, unfortunately, uninhibited eating habits always return in the form of extra poundage, bad skin, high cholesterol, and about a million other things that I won’t list here.
And the thing is, we ALL know what to do: Eat less and move more. But that’s easier said than done, right? Because losing weight simply comes down to making CHANGES. (NOTE: You can choose to do absolutely nothing and that’s cool because we aren’t into body-shaming. But we are here to support anyone who is looking for some help.)
So if you’re looking for some helpful weight-loss tips, try out these hacks and clever tricks to help you on a journey that can make you feel like a new person:
1. Practice mindful eating
Mindful eating starts with having a designated eating environment like the kitchen table or dining room. Sitting at a table will help you focus on your food and make eating a more enjoyable experience. Also, do not eat while working, watching television, or on the go. Multitasking while eating can lead to overeating.
Another helpful tip is to slow down your eating by setting your fork down in between bites. One study showed that those who ate slower and drank more water ate less and felt fuller longer. Practice portion control by simply using smaller plates.
2. Spread out the calories
Along with where you eat, think about when you eat. Keep your calories spread out throughout the day. Don’t wait until the end of the day to eat a high-calorie meal. Replace the mindset of three meals a day with more frequent eating in smaller doses, which encourages metabolism. Doing so helps keep your blood sugar regulated and avoiding afternoon crashes.
Make meal prep a part of your daily routine, even if you are working from home. This will help you avoid eating unhealthy snacks and lunches during the workday.
3. Drink water before every meal
Researchers from the University of Birmingham found that drinking 16 ounces of water 30 minutes before meals can help with weight loss. In the 12-week study, those who filled up on water before meals lost on average nine pounds. Those who didn’t drink water before meals only lost an average of two pounds. This can be especially beneficial around the holidays as a way to avoid the natural weight gain from overindulgence.
4. Hello, do what Adele did
You probably saw our blog post about the superstar singer’s stunning Instagram post in which she showed off her new Adele. How did she do it? Adele followed The Sirtfood Diet, losing around 100 pounds by enjoying things like red wine, dark chocolate and coffee. Might not be your cup of tea, but you can’t argue with 100 pounds.
5. Write everything down
One of the most effective strategies for losing weight is self-monitoring and writing everything down. Meal trackers are all the rage, whether it’s myfitnesspal.com or a simple journal printout. You’ll want to keep track of:
- What you eat
- When you eat
- How much you eat
- How you mentally feel when you eat
- When you exercise
- What you do during your exercise routine
- How many steps you take
- Daily weigh-ins
You will be able to look back and see your progress, celebrate success, and pinpoint setbacks.
6. Avoid emotional eating
Stress triggers cortisol production, and cortisol increases your appetite. Look for healthy alternatives when you are stressed out or upset. Try going for a walk or call a friend.
Stay busy if you are prone to eating when you are bored. Find a hobby that involves using your hands (maybe learn the violin?) so you aren’t tempted to reach for the chips.
7. Sleep the pounds away
Well, technically, sleeping won’t make you lose weight like working out and eating a healthy diet will, but it does play an important role in the effectiveness of your weight loss efforts.
In a University of Michigan weight loss sleep study, researchers showed that a lack of sleep increases your appetite. Also, getting one more hour of sleep than you normally do could help you lose 10 percent more weight than if you didn’t get that extra hour.
8. Change your routine
If you are short on time, that doesn’t mean you have to skip out on a workout anymore. New research suggests that high-intensity workouts in short bursts are just as effective as longer workouts as long as the total of your high-intensity workouts equal to 30 minutes or more every day. Don’t forget to treat yourself to some new workout gear!
9. Shop the perimeter at the grocery store
Always go shopping on a full stomach, write down everything you need before you go, and avoid the middle aisles. Most grocery stores are designed with fresh foods on the perimeter. All the cakes, cookies, chips and processed foods are typically located in the middle aisles.
Use this time to sneak in a few more steps, too. Before you go into the store, don’t waste time cruising around looking for the closest parking spot. Instead, park farther away. This is an easy hack to get in more steps throughout the day and doesn’t feel like exercise.
10. Oh, do we have some supplements
Havasu Nutrition Premium Fat Burner helps boost your metabolism and crush cravings. Made with five clinically researched ingredients, this natural fat-burning blend of Garcinia Cambogia, CLA, Green Tea Extract, Apple Cider Vinegar and White Kidney Beans jump-starts your metabolic process to help your body bust belly fat.
Want a great body cleanse? Apple Cider Vinegar has been a popular detox for thousands of years, and now it comes in easy delivery without the unpleasant taste or smell.
In summary, there is no single solution for weight loss. Along the way, you are going to experience good days and bad. When it gets tough, keep your eye on the prize and remember your why. Don’t expect perfection. It’s only going to lead to frustration.
Having an answer for why you want to lose weight will help you stay focused on your goals. Remember to celebrate your successes along the way and forgive yourself when setbacks happen. Cheer on other like-minded people on social media, and you will have some welcome support in return. It’s easier to reach big goals with friends.
Start today. Take it one step at a time. You got this!