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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 January 3, 2020

                                                    The 10 Essential Habits of Positive People

                                                    The 10 Essential Habits of Positive People

                                                    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                                                    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                                                    1. Positive people don’t confuse quitting with letting go.

                                                    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                                                     I will grant myself the ability to trust the healthy people in my life … 

                                                    To set limits with, or let go of, the negative ones … 

                                                    And to have the wisdom to know the DIFFERENCE!

                                                     2.  Positive people don’t just have a good day – they make a good day.

                                                    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                                                    3. For the positive person, the past stays in the past.

                                                    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                                                    4. Show me a positive person and I can show you a grateful person.

                                                    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                                                    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                                                    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                                                    6. Positive people do not let their fears interfere with their lives!

                                                    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                                                    7. Positive people smile a lot!

                                                    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                                                    8. People who are positive are great communicators.

                                                    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                                                    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                                                    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                                                    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                                                    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                                                    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                                                    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                                                    Featured photo credit: Janaína Castelo Branco via flickr.com

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