If you’re anything like me then you’ve probably tried losing weight through implementing small changes in your daily life.
You’ve probably researched ”tips to lose weight” more than once, and especially “how to lose weight fast”.
The truth is: losing weight can sometimes be easily achieved by making tiny tweeks in our eating habits, or our activity levels, or even in our rest.
Even though it may not apply to everyone, you can totally take these 10 tips, implement them and see a definite change in your results.
If you feel like you’re not losing weight, even though you’re doing everything right, then check out this post “15 Reasons You’re Not Losing Weight”.
Let get into these tips:
Start your day with protein
Do you feel like you can never stop eating? Like you’re constantly hungry? Maybe you’re not having enough protein in your diet. Protein and healthy fat make a huge difference in our hunger level.
This happens because, unlike carbohydrates, protein and healthy fat don’t spike your sugar levels. Carbs make you spike and crash. You’ll have a peak of energy and then feel down again. You’ll keep needing to eat something to make sure you have enough fuel.
When you get more protein and fat in your diet, you feel full for much longer periods of time, since these don’t make you spike.
Try starting your day with some scrambled eggs, tofu, or even oatmeal with added protein powder. You can even add half an avocado to the mix, for healthy fats.
My favourite is avocado toast with scrambled eggs on top, or even a poached egg.
Strength training is by far the best way to lose weight without make huge sacrifices in your eating habits. You don’t have to starve yourself, your body will make sure you burn more calories anyway.
Because muscle burns three times more calories than body fat. Yup, that’s right. If you can build muscle,this will make you burn fat naturally without having to restrict anything in your diet. You can actually see results in as little as 2 weeks, especially if you’ve never done strength training before.
And don’t be afraid to lift weights, heavy weights. It’s so beneficial to your body and, trust me it won’t make you look bulky.
Sleeping also makes a huge difference in your weight loss journey. And this is something you can easily get change in your day-to-day.
Sleeping not only makes you more well-rested and energized for the day, but also helps with your hormones.
Besides the fact that you train better when you’re rested, there are 2 special hormones that are regulated in your sleep which can actually help with your hunger and ability to lose fat.
These are ghrelin and leptin. Ghrelin is the hormone in your brain that tells you when to eat. Leptin is the hormone that tells you when to stop eating. When you’re sleep-deprived your brain produces more ghrelin and less leptin.
So you’ll want to eat more and won’t stop eating.
More Ghrelin + Less Leptin = Weight Gain
Plus, when you are sleep-deprived your metabolism slows down, which makes your body burn less calories, which makes you less able to lose fat.
You see how it’s all a snowball?
Plus, when you’re sleep-deprived you may even feel more stressed during the day. This is even worse because stress is related to the cortisol hormone. Cortisol stops your body from letting go of fat, storing it for much longer.
Go for a walk, every day
If you can make an effort to take a walk every day, even if it’s just a mere 10 minutes a day, it can make such a difference.
You see, whatever the commitment you make to yourself it will accumulate day after day after day. 30 minutes a day, translates to 210 minutes a week, which equates to roughly 900 calories burned. After a year, that’s almost 14 pounds effortlessly!
It could even be more than that, due to the fact that you’re actually building lean muscle mass, which will make you burn even more in the long run.
Switch high calorie foods for high volume foods
We’ve all been there. Thinking we didn’t eat that much food so why are we gaining weight? I know the feeling, and it’s not good. This feeling is what can lead us to think we need to jump into a diet and restrict everything we eat.
Well, the thing is, you should consider how many calories the food you’re eating has. When you do, you’ll understand why you need to switch to high-volume foods, instead of high-calorie foods.
Having a big bowl of salad can make you feel much fuller and for longer periods of time than, let’s say, a couple slices of pizza. This happens because of the quality of the food you’re ingesting.
First, a nice complete salad, with loads of veggies, protein and healthy fats won’t spike your energy levels which will make you feel full. Second, by the time you finish the salad you’ll be stuffed, while by the time you finish two slices of pizza you’ll want two more. And yet the salad probably has half the calories.
Fill up your diet with high-volume foods that have less calories. In general, just stay away from processed foods and keep your focus on whole foods.
Mind your portion sizes and eat mindfully
Eating mindfully can be a challenge for most people. And this is because there are no guidelines for it. You’ll know when you’re eating mindfully when it happens, but no one will tell you when exactly that is.
Of course we have a few ideas and concepts of how that works, and I’m going to give you a general idea.
Intuitive eating is about understanding what your body needs and listening to it. It’s about eating more when you need it and eating less when you don’t. But how do you know?
Just imagine you’re sick, you have a stomach bug or something like that. You usually don’t want to eat anything for the first few hours or until you get a little better. Then you start to eat a few things here and there and see if your stomach accepts it well. At this point you know exactly what you should eat and what you shouldn’t, right? You feel it. You want bread instead of pizza, you want soup instead of a salad.
This is exactly how you eat intuitively and mindfully. You listen to your body.
When this happens, you’ll see that you’re more aware of your portion sizes. You’ll understand you don’t need to eat that much food, or that you’re satisfied a lot quicker.
If this seems like it’s going to be hard for you, just keep in mind that this tiny change will take time to become an embedded habit in your day, and you just have to be patient.
Stop drinking calorie-dense beverages
Have you made the math of how many calories you consume from beverages?
Would you be surprised to see a huge amount? You see, when you’re consuming calories from beverages, you’re not doing yourself any favour. These don’t keep you full, or make you feel satiated in anyway.
Adding a soda to your meal will only amp up the calories without giving you any other benefit. And over time every soda you have will add up.
To avoid this, just stick to water. And if water tastes bad for you, the flavour it with some lemon or fresh berries.
Drink at least 2L of water every day
If you are going to stick to water, then you try to have it as much as you can. Being hydrated can do wonders for your body.
It helps to regulate your metabolism and your portion control. When you drink water you help your body wash out potential toxins and excess sodium or nutrients.
Besides this, drinking water before every meal can reduce your appetite by filling up your stomach so that you don’t need as much food to feel full.
Try to drink at least 2 liters of water a day, which is roughly 67 oz or half a gallon.
Snacking could another culprit in your daily habits that’s making you gain weight. This is such a hard habit to change because it mostly part of our subconscious. We don’t even think about it. A cookie here, a handful of granola there. It’s all done naturally and without much thought. But that’s part of the issue.
The fact that you don’t think about it, steers away from the purpose of eating mindfully. Snacking is mindless.
Another issue is, of course, the amount of extra calories that you consume without realising. Snacking can make you gain weight even if you’re being extra careful in your main meals.
This is obviously my favourite tip, and that is to have fun. By this I mean, start engaging in activities that are active and super fun.
Go to a dance class, take walks around the city, go swimming, hike your way up a mountain, ride a horse, go play paintball, go to laser tag, go bungee jumping, canoe your way up a river, etc.
There are so many fun things you can do that can make you get moving and be more active. This is such a fun way to burn calories and ultimately lose weight.
If you have any other suggestions please let me know, I would love to hear your thoughts!
Meet the Author
Welcome to Stachio! I'm Maria, and I've created a website dedicated to all topics revolving a healthier and better lifestyle. A tribute to all beautiful things in life. Here you can find anything from health and self-care tips, to nutrition and fitness. My goal is to inspire and motivate you to achieve greater things. Join me as we uncover the steps to a better future !
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