Losing weight is one of the biggest challenges for most people. Years of inactivity and bad lifestyle choices have resulted in a majority of Americans having weight issues. If you’re someone who has decided to do something about it, you must know that there is no magic formula that works for everyone. Each person’s body is different and will need a unique weight loss plan. However, developing certain habits can help you reach your weight goals faster. Here are 7 behavior changes you can incorporate today make your weight loss journey easier.
1. Working Out For Half An Hour
Most people think that working out involves spending hours in the gym. However, researchers at the University of Copenhagen have discovered that “no statistically significant changes were found in energy intake or non-exercise physical activity that could explain the different (results) associated with 30 vs. 60 minutes of daily aerobic exercise.” Strangely enough, the same study also found that working out for half an hour results in more weight loss than exercising for one full hour.
2. Learning The Basics Of Nutrition
Losing weight is not just about exercising in the gym; it’s also about knowing what to eat and when. Studies have shown that people who understand the basics of nutrition, details like how many carbs, proteins, and fats your body needs, are more likely to lose weight. When you learn more about terms like Recommended Daily Intake (RDI), you’re in a better position to control your food intake. Also, developing a habit of reading food labels helps you make the right choices.
3. Drinking Water Regularly
There is definitely a direct relationship between drinking water and weight-loss. To start with, drinking more water helps you stay full eliminating the need to snack frequently. Water has no calories, so you can drink all you want without worrying about putting on more weight. Secondly, when you drink more water, you automatically end up avoiding sugary drinks like soda and processed juice.
4. Making Things Spicier
If you like spicy food, you have an advantage when it comes to losing weight. To lose weight successfully, the basic thumb rule to follow is to pump up your metabolism. Spicy food fires up your metabolism resulting in a higher fat burn. Apart from putting your metabolism into a higher gear, spicy food also helps you feel fuller thereby aiding your efforts to control calories.
5. Stocking Up On Quality Foods
According to a study published by Harvard University’s School of Public Heath (HSPH), “The strongest evidence to date shows that calories matter, but focusing on food quality is an equally important part of preventing weight gain and promoting weight loss.” The study also states that unrefined and minimally processed foods like fruits, vegetables, healthy proteins, and whole grains help you get more from the calories that you consume.
6. Not Eating After Dinner
The human body, like most other creatures on the planet, runs like a clock. This cycle is also known as the circadian rhythm. The more you align yourself with the rhythm, the less stress you put on your body. Since humans are not nocturnal, your physiological processes slow down during the night, especially when you are asleep. While there is no harm in eating a light, healthy snack after supper, try to avoid snacks that are high in carbs and fats.
7. Planning Your Meals
As mentioned before, what you eat is just as important as the number of calories you burn. Planning your meals in advance helps you avoid eating junk food on the go. A sandwich here and a slice of pizza there is what comes in the way of losing weight. Go to the grocery store regularly and stock your fridge with healthy ingredients. Also set some time aside on weekends to decide on what you’re going to eat through the coming week. Sticking to your meal plan and regular exercise is what will take you to your target weight.