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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 September 28, 2020

                                                    The Pros and Cons of Working from Home

                                                    The Pros and Cons of Working from Home

                                                    At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

                                                    Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

                                                    One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

                                                    When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

                                                    So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

                                                    Pro #1: A More Relaxed Start to the Day

                                                    This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

                                                    Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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                                                    When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

                                                    Pro #2: More Quiet, Focused Time = Increased Productivity

                                                    One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

                                                    Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

                                                    An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

                                                    When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

                                                    Pro #3: More Control Over Your Day

                                                    Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

                                                    We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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                                                    By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

                                                    Pro #4: You Get to Choose Your Office Environment

                                                    While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

                                                    I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

                                                    You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

                                                    Con #1: We Move a Lot Less

                                                    When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

                                                    Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

                                                    Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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                                                    Con #2: Less Human Interaction

                                                    One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

                                                    Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

                                                    Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

                                                    This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

                                                    While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

                                                    Con #3: The Cost of Buying Home Office Equipment

                                                    Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

                                                    This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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                                                    For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

                                                    Con #4: Unique Distractions

                                                    Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

                                                    For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

                                                    To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

                                                    Final Thoughts

                                                    Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

                                                    We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

                                                    More About Working From Home

                                                    Featured photo credit: Standsome Worklifestyle via unsplash.com

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