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25 Simple Weight-Loss Tips You Shouldn’t Overlook

25 Simple Weight-Loss Tips You Shouldn’t Overlook

Losing weight does not have to be difficult. By incorporating a few simple lifestyle changes you can start to see changes in not only your weight, but your overall health. Below are 25 weight-loss tips to help you not only to lose weight, but also maintain it long term.

1. Drink water before a meal.

water ripples

    Researchers have found that it is best to drink fluids before and two hours after meals as this helps in absorption of nutrients. Drinking water before your meals prevents the surging of your insulin levels. Insulin levels are important to weight loss, because when there are high levels of insulin in the blood stream, chances of storing fat in the body are higher.

    2. Eat from smaller plates.

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      Try eating from salad-sized plates so that you consume smaller portions. The ideal size of the plate should be 9 inches, as this is a normal portion to feel full.

      3. Take your time eating a meal.

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        Take at least 15 minutes to eat a meal. This is the time needed to trick your stomach into thinking it is full.

        4. Avoid cravings.

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          Now, this might seem like a difficult task, but the next time you have a craving, try waiting 20 minutes before giving in. Chances are it will go away.

          5. Take the stairs whenever possible.

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            Just 2 minutes of climbing stairs a day can keep off the pesky 2 lbs that most adults gain in a year; it also burns an average of 10 calories a minute.

            6. Identify your emotional triggers.

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              Identify when you are feeling bored, depressed, or stressed out; watch out for what you are eating, and why you are eating it. Instead of reaching for junk food, take the time go for a walk, call a friend, or take a bath.

              7. Get at least 7 hours of sleep.

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                Being tired makes for skipped workouts and extra snacking.

                8. Wear fitted clothes.

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                  Wearing baggy clothes hides your body. When you wear fitted clothes, you will notice when you gain a pound, and can work on getting rid of it.

                  9. When finished eating, put food away.

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                    After eating a meal, put food away immediately to avoid munching. Another trick is to cover up food up with napkin so that it is not tempting you.

                    10. Share your weight loss goals.

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                      Weight loss goals have a 50% higher chance of being achieved when you have a partner. Get your friends and family involved and watch the weight disappear.

                      11. Exercise while watching television.

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                        Exercise does not have to be a burden. Incorporate exercise in the daily tasks you are performing already. Break out your stationary bike and do it while watching your favorite shows or use a treadmill or do squats during commercials. All you need is 20 minutes (that’s on average 10 commercials).

                        12. Eat breakfast.

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                          Eat breakfast within an hour of waking up to boost your metabolism by waking up your digesting juices.

                          13. Bring your own lunch.

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                            Pack lunch from home to bring to work. This will encourage healthier eating. An added perk is nothing unwanted went into your meal.

                            14. Do not eat after 12 hours before the time you wake up.

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                              In order for your stomach to digest properly, it needs 12 hours of being empty. For example if you wake up everyday at 6 a.m., stop eating anything after 6 p.m. the night before.

                              15. Avoid salt.

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                                Salt causes bloating, so favor foods with fresh herbs, and vegetables instead.

                                16. Thirst or hunger?

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                                  The way your body responds to hunger is similar to the way it responds to thirst. Before you reach out for an unhealthy snack, think to yourself: am I hungry? or just thirsty? This could easily be differentiated by drinking a cup of water and see if the craving goes away.

                                  17. Bring your own snacks.

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                                    This will prevent your from eating the donuts that your coworkers brought into the office.

                                    18. Choose snacks with water.

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                                      Examples of high water content fruit include melons, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.

                                      19. Munch on an apple.

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                                        Apples are full of fiber and work as a natural appetite suppressant through an enzyme called pectin. Pectin also helps control blood sugar.

                                        20. Eat your sweets every day.

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                                          Yes, you read that right. Eating a small piece of chocolate a day will satiate your cravings and prevent you from eat the whole cookie box. Plus dark chocolate has many stress reduction properties and antioxidants

                                          21. Use fruit to add natural sweetness.

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                                            When baking, use crushed fruit or honey instead of white sugar.

                                            22. Replace butter or mayonnaise on sandwiches

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                                              Spread hummus, crushed avocados, mustard, or pureed roasted red pepper for healthier alternative.

                                              23. Use a reusable water bottle

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                                                Keep a water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert. Use a bkr water bottle made out of glass for a healthier way to drink water.

                                                24. Set up reminders on your computer or phone every hour

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                                                  There are many tech gear out in the market that encourage you to get up, walk around, and stretch like the fitbit.

                                                  25. Make eating a social event

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                                                    Prevent yourself from eating in front of a television or computer screen. By eating with another person or persons, it cuts down on mindless eating.

                                                    Lastly, remember to always consult your physician and dietitian for healthy weight loss.

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                                                    Last Updated on October 16, 2018

                                                    The Ultimate Guide to Help You Sleep Through the Night Tonight

                                                    The Ultimate Guide to Help You Sleep Through the Night Tonight

                                                    It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                                                    If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                                                    One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                                                    Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                                                    In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                                                    Why you can’t sleep through the night

                                                    The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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                                                    Stress

                                                    If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                                                    Exposure to blue light before sleep time

                                                    We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                                                    While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                                                    Eating close to bedtime

                                                    Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                                                    Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                                                    Rule of thumb: eat 3-4 hours before bedtime.

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                                                    Medical conditions

                                                    In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                                                    The vicious sleep cycle

                                                    The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                                                    Here’s an example of a bad sleep pattern:

                                                    You get a bad night’s sleep
                                                    –> You feel tired and stressful throughout the day.
                                                    –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                                                    –> You can’t sleep well (again) the next night.

                                                      You can imagine what could happen if this cycle repeats over a longer period of time.

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                                                      How to sleep better (throughout the night)

                                                      To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                                                      1. Take control over the last 90 minutes of your night

                                                      What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                                                      Here are a few suggestions:

                                                      • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                                                      • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                                                      • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                                                      • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                                                      • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                                                      2. Eat the right nutrients (and avoid the wrong ones)

                                                      What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                                                      • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                                                      • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                                                      • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                                                      • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                                                      3. Adjust your sleep temperature

                                                      Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                                                      Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                                                      Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                                                      Sleep better form now on

                                                      Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                                                      I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                                                      As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                                                      Featured photo credit: pixabay via pixabay.com

                                                      Reference

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