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10 Diet Hacks to Keep You Slim & Trim

10 Diet Hacks to Keep You Slim & Trim
Diet Hacks

1. Just say no to fruit juice. Juice is fruit with the fiber removed. Not to mention, most of them are packed with sugar. Opt for the real thing instead.

2. Stick to water. All of those sugary soft drinks are simply adding excess calories to your diet and to your waistline. Start drinking only water and a bit of tea and you could start seeing changes in your body very quickly. This is especially true if your a soft drink junkie.
3. Create a new good habit each day. Eating often becomes a habit rather than a way to nourish ourselves. To get out of bad eating habits, it’s easier to change one habit per day. I have recently started doing this and have found it to be extremely effective.
On the first day I gave up honey on my oatmeal and on the second day I converted all of my snacks to fruits and vegetables.


4. Change your lifestyle. A diet is simply a way of eating. It’s a long-term commitment not a one-time event. Create permanent lifestyle changes. Good habits are the key to success when it comes to maintaining a healthy weight.

5. Get plenty of sleep. Your sleep time is an essential component to losing weight. Researchers have found evidence to show that better sleep habits are instrumental to the success of any weight loss plan.

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6. Eat 5-6 small meals per day instead of 3 big meals. Keith Klein, World-renowned nutritionist and author of “Get Lean” is quoted as saying,

“If you haven’t figured it out yet, let me spell it out for
you: depending on your goal, it is either five or six meals
a day or forget about reaching your potential!”

Yes, it may seem strange to eat 5-6 meals a day when you’re trying to lose weight, but this is the secret to getting to the next level in your fitness goals.

Eating 5-6 small meals per day is the key to a fast metabolism. Every time you eat a meal, your body’s metabolism starts up a new spin cycle caused by the thermic effect of food.

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In fact, a portion of the calories you consume are burned through the simple act of digestion. This thermic effect can range from 3% to 30%. Lean protein causes a thermic effect of up to 30%. This means you burn 30% of the calories you eat from chicken breast, fish, and egg whites. Vegetables have a thermic effect of around 20%. However, fats and refined carbohydrates have a very low thermic effect of only 3%. This is one of the reasons it’s so easy to gain weight when you are eating lots of carbohydrates and sugars.

When you’re eating 5-6 smaller meals that are centered around high protein, fibrous vegetables, your body will burn through the calories.

A higher metabolism creates a fat-burning machine. The longer you practice this meal plan, the more muscle you’ll develop. The more muscle you develop, the faster your metabolism will become. It’s a win-win situation.

Unfortunately, it’s something that way too few people are taking advantage of. Most people try to starve themselves and in the process they kill their metabolism. In doing that, they also kill their fat-burning potential.

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Five or six small meals a day accelerates your body’s natural rate of calorie burning.

Best of all, frequent meals also prevents binges and controls cravings. When you’re eating every three hours, your body stays satisfied and your energy levels stay high.

7. Don’t avoid all fat. Yes, I know it might sound like a strange suggestion when trying to lose weight, but it’s true. Our bodies need certain types of fats just to survive.

They’re called essential fatty acids. You may have heard of them. They go by the name of Omegas 3, 6, and 9 and they are essential to a healthy diet.

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8. Add some variety to your meals. The key to success is having options. Keep your mouth happy with a variety of different meal choices.

9. Get your Fiber. The inclusion of fiber into a well-balanced meal slows the digestion of the carbohydrates. This results in long-lasting energy instead of the short bursts
of energy offered by simple carbohydrates.

10. Slow Down… If you are looking to lose a few pounds, then simply slow down. There are so many Americans who rush through their meals. When you rush through your meal, your body doesn’t have time to send your brain the signal that you’re full, which results in overeating. Take time to enjoy your food.

If you know of other diet hacks, please feel free to add them in the comments.

Kim Roach is a productivity junkie who blogs regularly at The Optimized Life. Read her articles on 10 Ways to Hack Your Brain, What’s Your Learning Style, Do You Need a Braindump, What They Don’t Teach You in School, and Free Yourself From the Inbox.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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