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.
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.
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.
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.
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.
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.
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.
Being tired makes for skipped workouts and extra snacking.
8. Wear fitted clothes.
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.
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.
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.
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.
Eat breakfast within an hour of waking up to boost your metabolism by waking up your digesting juices.
13. Bring your own lunch.
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.
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.
Salt causes bloating, so favor foods with fresh herbs, and vegetables instead.
16. Thirst or hunger?
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.
This will prevent your from eating the donuts that your coworkers brought into the office.
18. Choose snacks with water.
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.
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.
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.
When baking, use crushed fruit or honey instead of white sugar.
22. Replace butter or mayonnaise on sandwiches
Spread hummus, crushed avocados, mustard, or pureed roasted red pepper for healthier alternative.
23. Use a reusable water bottle
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
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
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.