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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 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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