Losing weight sounds like a really daunting task to most people. It seems to take a lot of effort, discipline, and commitment. And of course, it does, but there are certain small steps that you can add to your daily routine which make a difference especially if you’re just starting out. These easy tips are just small tweaks to your lifestyle that can make weight loss a lot simpler than it’s made out to be.
1. If It’s Less Than A Mile, Walk
This is a good rule of thumb. If you have to go somewhere and it’s less than one mile away, put on your walking shoes and walk it! Of course, it is just a rule of thumb so make your choice within reason. For instance, if it’s more than a hundred degrees out or you’re likely to get hyperthermia if you step out, maybe carpool it.
2. Find A Friend
Just as with most things in life, having a buddy with you on your fitness journey really helps keep you on track. You’re less likely to miss out on gym appointments and morning walks if you know your friend is going to be waiting for you. And if you go out to eat together, you’ll be able to keep an eye on each other’s orders. Just make sure it’s someone that won’t take offense.
3. Don’t Eat In Front Of The TV
It’s been proven that people tend to eat a lot more when they’re staring at a screen. The next time you’re binge-watching your favorite TV show, keep the food away. Instead, keep yourself occupied with something else like sewing on that button you’ve meaning to, or play with an interactive puzzle to keep your hands moving. Whatever helps stop you from snacking.
4. Use Mouthwash When You’re Hungry
Oftentimes, when we reach for food, we’re not really hungry. What can help curb the craving is actually a burst of minty freshness. You’ll feel less hungry and you won’t want to ruin the feeling of a clean mouth with more food.
5. Eat Your Fruits Whole Rather Than Juiced
Whole fruits will contain more fiber and give your digestive system some bulk to work with. Also, if you’re eating whole fruit, you won’t be adding any unhealthy sweeteners. For a real sweet kick that’s way healthier than candy, try frozen grapes as a sweet treat.
6. Move During An Ad Break
The more you can move your body throughout the day, the more calories you’ll burn and the better for your weight loss. The commercial breaks on TV are a great 5-minute window to get moving. Stand up, do some light stretches, or lightly jog on the spot. Who knows? You might want to keep going throughout the rest of the show.
7. Portion Out Snacks To Go
Separate out single servings of things like nuts and granola for a quick snack on-the-go. Replace your usual snack stashes in your car or office desk with these portioned packs and you’ll have a healthy option for when those mid-morning or late afternoon munchies hit you.
8. Keep A Journal
Keeping track of exactly how much you ate and how much you moved each day really helps you see problem areas. It helps you see where you can squeeze in a little extra activity or at what times you tend to binge eat and on what kinds of food. Knowing these specifics gives you small goals to work toward that are less intimidating and ambiguous than just, say, “lose 10 pounds by the end of the year”.
9. Skip Sugar At Breakfast
Studies show that protein is much more effective than sugar at suppressing the hunger hormone ghrelin.1 The longer the levels of ghrelin stay low, the longer you’ll feel satisfied. So skip the cereal and energy bars and replace them with Greek yogurt, eggs, mushrooms, or tofu. You can add spices to pump up your metabolism or even go the Mediterranean way and eat lentils for a slow release of energy.
10. Track Your Water Intake
Water intake is something we can’t stress enough. Not only does water keep you feeling full, it also boosts your metabolism.2 Carry a water bottle that can hold about a liter and fill it up throughout the day. Use your phone to keep you on alert. Set alarms throughout the day to remind you to drink a certain amount of water at that time. Aim to finish your target intake by the time you go to bed.
These tips definitely make the process of weight loss look a little bit less scary. Give them a try and see the difference for yourself.
|↑1||Blom, Wendy AM, Anne Lluch, Annette Stafleu, Sophie Vinoy, Jens J. Holst, Gertjan Schaafsma, and Henk FJ Hendriks. “Effect of a high-protein breakfast on the postprandial ghrelin response.” The American journal of clinical nutrition 83, no. 2 (2006): 211-220.|
|↑2||Boschmann, Michael, Jochen Steiniger, Uta Hille, Jens Tank, Frauke Adams, Arya M. Sharma, Susanne Klaus, Friedrich C. Luft, and Jens Jordan. “Water-induced thermogenesis.” The Journal of Clinical Endocrinology & Metabolism 88, no. 12 (2003): 6015-6019.|