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25 Simple Weight-Loss Tips You Shouldn’t Overlook

25 Simple Weight-Loss Tips You Shouldn’t Overlook

We all know that weight loss is only sustainable with a lifestyle change. Try to incorporate these tips into your daily habits, and watch the pounds melt away.

1. Weight vs. fat: know the difference!

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    Image Credit: All Things Healing

    Remember that while a pound of fat and a pound of muscle weigh the same, muscle takes up a lot less room in your clothes. Don’t be afraid to gain muscle weight. Adding more muscle will also raise your metabolism and keep your body-fat percentage low.

    2. Throw out the scales.

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      Don’t be so attached to a number. Instead, measure your BMI and take measurements with measuring tape. Scales can often be deceiving. For example, if you are dehydrated, you may see the numbers drop, but you haven’t really lost any fat. Instead, base your success on measurements and how well your clothes fit.

      3.Check progress weekly rather than daily.

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        Weekly check-ins provide a more accurate picture of your actual progress. If you check your weight or measurements daily, you may become discouraged at the lack of progress. Set weekly instead of daily weight-loss goals to keep on track.

        4. Not all calories are created equal.

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          Image Credit: Fat Free With Me

          You will lose more weight if you eat three 70-calorie eggs instead of a candy bar, even if the calorie count is the same. The eggs will regulate insulin and not cause your blood sugar to spike. The extra protein will also help keep you feel full longer. The candy bar will do the exact opposite and can cause you to pack on the pounds. It’s not just calories in and calories out, it’s the kind of calories you put in and how your body processes them that helps you reach your weight-loss goals.

          5. Understand the science of metabolism.

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            Image Credit: Runners World

            Realize that our BMR (Basal Metabolic Rate) and your RMR (Resting Metabolic Rate) are different when it comes down to the numbers. Your BMR is truly your metabolic rate if you just slept all day. Your RMR is your metabolic rate if you laid in bed, but ate meals, and had small activities like moving around your home. Calculating your RMR is probably a more realistic base platform when you’re trying to look at calories burned. Once you have this information, you can better calculate your total caloric loss when adding in exercise and meal plan information.

            6. Apps can help you keep track of food intake.

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              Many apps help you manage your meal plans and exercise. These apps also help you network with other people and create accountability. My personal favorite is myfitnesspal, simply due to its ease of use. Also, the fact that you can scan the UPC codes of items that you are eating to automatically pull them up is quite handy. However, there are many apps out there. Just find one that works best for you, and use it as a tool to manage your diet.

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              7. Buddy up!

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                Having someone else keep you on track is key. It can be a trainer, family, or friends. Just knowing that someone else is going to ask you about your meal plan or exercise goals often helps you to resist temptations and procrastination. Even better, having a workout partner who will meet and work out with you will further ensure success.

                8. Intensity matters more than time.

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                  Slogging away on that treadmill for an hour at an easy walk may not be your best option for losing weight. One study found that obesity odds decreased by 5% for women and 2% for men for every additional minute of high-intensity exertion.

                  9. Eat whole foods over processed food.

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                    Your body understands the chemistry of real food and utilizes it much better. However, when you add processed foods into the mix, you usually are adding more sugar, sodium, chemicals, and refined carbohydrates. Keep your diet to whole, unprocessed foods, and you should see a huge difference in your waistline.

                    10. Reduce your sugar intake.

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                      Eating too much sugar impacts upon your insulin levels. Insulin unlocks your cells to allow sugar to enter. However, if more sugar enters your cells than is needed, the excess energy accumulates as fat.

                      11. Don’t drink your calories.

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                        Carbonated beverages are often loaded with sugar. Those “empty” calories can add up quickly, without giving you the satisfaction of being full.

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                        12. Don’t neglect weight training.

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                          Adding muscle, through activities such as weight training, increases your metabolism and fights fat. Lifting weights also helps to strengthen your bones, improve balance, and regulate your blood sugar.

                          13. Remember small habits, and small plates, add up.

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                            Smaller plates often equal smaller portion sizes, thus reducing your daily caloric intake. Try swapping out your regular dinner plates for a smaller design.

                            14. Get plenty of sleep.

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                              If you don’t feel rested, you may be tempted to turn to sugary snacks to get your through the day. There is a strong connection between sleeping disorders and weight gain. So make sure to turn in at a decent time and make sleep a priority if you are trying to drop pounds.

                              15. Reduce stress.

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                                During stressful periods, many people turn to food to help them cope. Try to use other forms of stress reduction, such as exercise or meditation, to help you manage life’s difficulties.

                                16. Always have healthy snacks available.

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                                  If “an ounce of prevention is worth a pound of cure,” this could not be more true than in the case of diet regulation. Not having healthy snacks around can certainly cause the pounds to pile on. Most refined foods also have that extra perk of being convenient: you just open a box or bag. Plan ahead and have healthy snacks available to reach for instead of junk food when you don’t feel like putting energy into food prep.

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                                  17. Reduce how often you eat out, and eat at home more.

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                                    Average American households spend 40% of their food budget on eating out. One study found that each meal or snack eaten outside of the home increases the caloric intake by 134 calories. While it is possible to eat out and stay healthy, most people do not choose healthy foods when they eat their meals outside of the home.

                                    18. Allow yourself a cheat day.

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                                      If you feel constantly deprived, you may give up on your goals. It’s OK to cheat every now and then if it helps you stick to your healthy lifestyle for the long term. Moderation is key.

                                      19. Reward yourself with activities or clothes instead of food.

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                                        While you may have grown up getting ice cream as a reward, you can move away from that now. Instead, get a pedicure, buy yourself a present, or go out with friends. You don’t have to add extra calories to your day to celebrate.

                                        20. Cut out commercials; they make you want junk food.

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                                          Time in front of the TV usually doesn’t include a lot of calorie burning, unless you put it in front of a treadmill or are doing an exercise video. Food commercials are everywhere, and they are designed to make you want to eat. If you limit your TV time, you will find your snacking will often be limited along with it.

                                          21. Don’t have junk food accessible.

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                                            If it’s not in your house, it takes a lot more effort to go get it. Clean out your cupboard, fridge, and freezer of all the foods that will sabotage your weight-loss goals.

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                                            22. Don’t be afraid of healthy fat.

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                                              Contrary to the low-fat movements of the past, healthy fats do not cause weight gain. Don’t be afraid to eat coconuts, avocados, or nuts. Eating whole, natural foods in their raw form will help fill you up without adding on the pounds.

                                              23.  Have heart-to-hearts with your saboteurs.

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                                                Do you have that friend who brings you donuts on a bad day? Does you spouse bring a potato chip bag to bed? Get them on board with your weight-loss goals, and tell them to bring you an apple instead.

                                                24. Write down your goals.

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                                                  Sometimes, just the act of writing down your goals helps you maintain them. Make sure to put your goals in a place where you can see them every day. It will help you stay committed during the weight-loss journey.

                                                  25. Stay hydrated.

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                                                    Often, our body will send signals that we are hungry when we are actually dehydrated. Drinking plenty of water will help you feel less hungry throughout the day. If you do get hit with a snack attack, try drinking a large glass of water first and waiting about 30 minutes. You may find all your body needed was a little hydration.

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                                                    Sarah Hansen

                                                    A corporate-sales professional turned entrepreneur

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                                                    Last Updated on July 18, 2019

                                                    10 Small Changes To Make Your House Feel Like A Home

                                                    10 Small Changes To Make Your House Feel Like A Home

                                                    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

                                                    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

                                                    1. Make the Windows Your Own

                                                    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

                                                    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

                                                    2. Put up Some Art

                                                    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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                                                    Hanging art on the walls will instantly give it personality and make it feel like home.

                                                    3. Improve the Aroma

                                                    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

                                                    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

                                                    4. Put out Lots of Pillows and Throws

                                                    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

                                                    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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                                                    5. Instantly Class up Your Closet

                                                    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

                                                    Not only do they look great, but they are better for hanging your clothes as well.

                                                    6. Improve Your Air Quality

                                                    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

                                                    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

                                                    7. Fill it with Plants

                                                    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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                                                    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

                                                    8. Change the Doorknobs

                                                    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

                                                    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

                                                    9. Upgrade Your Tub or Shower

                                                    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

                                                    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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                                                    10. Fresh Cut Flowers

                                                    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

                                                    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

                                                    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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