In order to lose weight and keep it off, you need to make changes that you can live with long-term. This means focusing on habits that are sustainable and easy to stick with, rather than cutting out entire food groups or depriving yourself of the foods you love in the name of rapid weight loss. These seven tips will help you achieve your goals without sacrificing your health or your sanity in the process.
1) Drink plenty of water
Drinking enough water is essential for good health. Aim to drink half your body weight in ounces of water each day, which can help you lose weight, boost energy and decrease cravings. To make sure you’re well hydrated, weigh yourself first thing in the morning and right before bed; if there’s a difference of more than 2 pounds between these two weights, you may need more water. A food journal will also tell you if something else is going on! For example, perhaps you aren’t hungry because of an unrelated condition or possibly uncomfortable symptoms like bloating or heartburn—and that has nothing to do with calories or nutrition. In addition to monitoring your diet and activity levels over time, take note when certain symptoms occur during certain times of day: If they are occurring at mealtime, then it could be related to digestion (i.e., gas) or blood sugar balance (i.e., fatigue). Eating smaller meals at regular intervals throughout the day can also help prevent feelings of being overly full as well as hypoglycemia later in the afternoon or evening by keeping insulin levels steady throughout our digestive tract. This helps prevent highs and lows that affect our overall mood level and endurance level—so try not to skip breakfast!
2) Exercise
The best weight loss plan is one that you can stick with. Find an activity you enjoy doing, even if it’s just walking around your neighborhood or taking a jog at a nearby track. If you enjoy exercising regularly, chances are good that it will help you keep off some of those extra pounds as well. Try meeting up with friends at least once a week to exercise and make it more fun. Exercise also leads to endorphins (the feel-good hormones) and gets your blood pumping through your body—all great for achieving weight loss goals! So what are you waiting for? Get out there and get moving!
3) Eat Breakfast
You’ve heard it time and again: a morning meal jump-starts your metabolism, helps you focus at work, and can even improve your mood. But all too often, people substitute caloric beverages like juice or coffee for real food. By skipping breakfast altogether or substituting drinks, people make a huge mistake in thinking they’re saving calories, says Melina Jampolis, R.D., author of Eat It to Beat It! (Rodale). She recommends that every morning consumers should start with a combination of protein from eggs or yogurt; carbs from whole grains such as oatmeal; and fat from nuts, avocado or peanut butter. Start with 250 calories per serving and adjust depending on how many servings you eat each day. That way, she says, it's not about going hungry—you just change what you're eating. One caveat: don't be fooled by popular diet claims about cold cereal being a more nutritious breakfast option than eggs, bacon and toast. In fact, studies show those high-fiber cereals tend to leave us hungrier later on.
4) Eat protein with every meal
Protein helps us feel full and satisfied—and it also burns calories. For example, having eggs for breakfast instead of sugary cereal can save you 250 calories and 20 grams of sugar during your morning meal alone. Breakfast is actually one of our favorite times to get some protein in, since we've just woken up from a solid night's sleep (which means we’re more likely to avoid mindless snacking) and there's still time before lunchtime. Make sure to prioritize lean proteins like eggs, chicken breast, and white fish when possible. You'll have better luck curbing cravings later in the day if you opt for leaner proteins in lunch and dinner as well. The other benefit? Lean proteins tend to pack fewer calories than their fattier counterparts, so they're often easier on your waistline. Research has found that people who consistently eat at least 30 grams of protein at every meal lose more weight and keep it off longer than those who don't always add extra protein. Plus, you may want to think twice before getting stuck into fatty foods for weight loss because recent research has revealed eating more fat might help us lose weight after all!
5) Drink Green Tea
Even though it’s becoming more and more popular in Western cultures, green tea is still relatively unknown. Many people don’t know about its benefits or about how delicious it is. If you haven’t already tried green tea (whether matcha or loose leaf), do so today! Green tea helps promote weight loss by increasing metabolism and protecting your liver from damage. It has cancer-fighting properties and can help stave off cognitive decline as you age. Plus, one study found that women who drink at least three cups of green tea a day are 25 percent less likely to be overweight than non-tea drinkers! That alone makes me want to try drinking more green tea! Ready to get started? Here are some great tips on how to incorporate green tea into your daily routine: * Start with black iced green tea; mix in other flavors if desired. * Try adding other superfoods like turmeric or lemon juice to make your own smoothie bowl recipes. * Make an easy DIY latte with milk frother or homemade almond milk. * Drink hot after dinner instead of dessert—it’ll help fill you up and stop cravings before they even start!
6) Limit Alcohol Consumption
If you're already at a healthy weight, drinking in moderation might not impact your weight too much. But if you're looking to lose a few pounds, limit alcohol consumption and avoid binge drinking. Alcohol contains roughly 150 calories per serving and is an empty source of calories when consumed alone (think about how many calories you get from alcohol versus food). While drinks like wine and beer contain antioxidants that may protect against heart disease or cognitive decline, it's easy to consume a lot of calories without even realizing it. If losing fat is your goal, consider reducing your alcohol intake until those goals are met. For example, try replacing one alcoholic drink with seltzer or water each day. You'll be surprised by how quickly you reach your target weight!
While some people see minimal results from fasting diets, there is still significant evidence showing numerous benefits of fasting on various health conditions such as cardiovascular diseases, diabetes and cancer. In addition, research shows that intermittent fasting can be more effective than calorie restriction dieting in controlling hunger hormones – improving life span! So whatever diet you’re on right now? Intermittent Fasting is simply another tool to add into your personal nutrition toolbox.
7) Have a Treat Day
We all need a little bit of a treat from time to time, but when we make it into an every day thing, it’s not just bad for our waistlines – it’s also bad for our health. By definition, treat days imply that you’re allowed to consume less nutritious food on certain days. Having treats in moderation is actually quite healthy if they aren’t everyday occurrences. But if you need some extra motivation or willpower, we highly recommend treating yourself once in a while with something other than junk food. You could take your dog on a walk around the block or call up your family and catch up over dinner – better yet, do both! After eating healthier than ever before, you deserve a break. Besides, life's too short to eat everything within sight. Treat yourself with respect by making one meal more indulgent today; it will be more enjoyable and satisfying because you know you can return to healthier choices tomorrow!
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