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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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