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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 January 21, 2020

                                                    The Best Way to Create a Vision for the Life You Want

                                                    The Best Way to Create a Vision for the Life You Want

                                                    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                                                    your vision of where or who you want to be is the greatest asset you have

                                                      Why You Need a Vision

                                                      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                                      How to Create Your Life Vision

                                                      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                                      What Do You Want?

                                                      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                                      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                                      Some tips to guide you:

                                                      • Remember to ask why you want certain things
                                                      • Think about what you want, not on what you don’t want.
                                                      • Give yourself permission to dream.
                                                      • Be creative. Consider ideas that you never thought possible.
                                                      • Focus on your wishes, not what others expect of you.

                                                      Some questions to start your exploration:

                                                      • What really matters to you in life? Not what should matter, what does matter.
                                                      • What would you like to have more of in your life?
                                                      • Set aside money for a moment; what do you want in your career?
                                                      • What are your secret passions and dreams?
                                                      • What would bring more joy and happiness into your life?
                                                      • What do you want your relationships to be like?
                                                      • What qualities would you like to develop?
                                                      • What are your values? What issues do you care about?
                                                      • What are your talents? What’s special about you?
                                                      • What would you most like to accomplish?
                                                      • What would legacy would you like to leave behind?

                                                      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                                      What Would Your Best Life Look Like?

                                                      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                                      A few prompts to get you started:

                                                      • What will you have accomplished already?
                                                      • How will you feel about yourself?
                                                      • What kind of people are in your life? How do you feel about them?
                                                      • What does your ideal day look like?
                                                      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                                      • What would you be doing?
                                                      • Are you with another person, a group of people, or are you by yourself?
                                                      • How are you dressed?
                                                      • What’s your state of mind? Happy or sad? Contented or frustrated?
                                                      • What does your physical body look like? How do you feel about that?
                                                      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                                      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                                      Plan Backwards

                                                      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                                      • What’s the last thing that would’ve had to happen to achieve your best life?
                                                      • What’s the most important choice you would’ve had to make?
                                                      • What would you have needed to learn along the way?
                                                      • What important actions would you have had to take?
                                                      • What beliefs would you have needed to change?
                                                      • What habits or behaviors would you have had to cultivate?
                                                      • What type of support would you have had to enlist?
                                                      • How long will it have taken you to realize your best life?
                                                      • What steps or milestones would you have needed to reach along the way?

                                                      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                                      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                                      Featured photo credit: Matt Noble via unsplash.com

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