Make small changes in your lifestyle if you want to lose weight naturally. Incorporating minor adjustments into your lifestyle enables you to see how various things add up to weight loss and big calorie savings.
When you focus on small things at a time by using healthy habits, you achieve reliable and efficient weight loss that will last a lifetime. This is a better strategy than trying all for nothing approaches common in the market because they are difficult to follow. Just three weeks of this type of routine and you will find that you have lost a significant amount of weight. Once you internalize the habits and make them part of your daily routine, they will benefit you the rest of your life.
1. Examine Your Eating Habits
Do you eat late at night? Do you nibble while cooking? Do you finish your kid’s meals? Take a look at some of the things you ordinarily do and identify the behaviors that account to your weight gain. Change these practices to attain significant calorie savings and have an effective eating plan.
Have you ever heard of the old saying “If you fail to plan, you plan to fail?” You need to have a strategy for your snacks and meals. Pack healthful snacks that you can eat when hungry and avoid eating too late at night (1). The snacks help you deviate from your regular eating plan. That way, you end up eating less during lunch hour and dinner. You lose weight when you do not consume too many calories.
2. Eat More Proteins and Food Rich in Fiber
Protein has a powerful effect on one’s appetite. It makes you feel full and reduce hunger, enabling you to eat fewer calories. It affects several hormones that are essential in hunger and fullness such as GLP-1 and ghrelin.
Increasing your protein to 30 percent of your caloric intake helps you eat about 440 fewer calories in a day. This translates to a weight loss of 11 pounds in just 12 weeks without restricting anything intentionally or engaging in any strenuous activity. It helps burn fat even more effectively than those who have a high carb intake. (2)
If you usually eat grain-based breakfast, you can switch to protein-rich breakfast like eggs. According to study, obese or overweight women who took eggs for breakfast ate fewer calories the rest of the day for the next 36 hours.
Viscous fiber increases satisfaction as it makes you feel fuller for the most of the day. This reduces the need to eat more during certain times of the day like lunch. Fibers always form a gel when in contact with water. It is the gel that prolongs the time your body takes to absorb nutrients. Examples of viscous fiber include oranges, flax seeds, oat cereals, beans, asparagus and Brussels sprouts.
3. Take Time to Prepare Your Meal
Making your meal ahead saves money, and you get the chance to use the right ingredients and get the right nutrients. (3)
You are less likely to skip lunch especially when you enjoy cooking your meal. Moderate your calorie intake to increase your weight loss. Stick to healthy eating every day including weekends. Focus on creating a healthy lifestyle. Use the fruit infuser water bottle to complete your healthy meal.
Cut back on your family style eating. If you usually eat with serving dishes having plenty of extra helpings, it increases the tendency to refill your plate even when you are full. Instead, limit the food you serve by serving food on plates that control some calories you eat.
If you work far from home and eat in restaurants, sit facing away from the buffet. When you sit in a position where you see more food, you may be tempted to order for another. Sit facing away from the counter and enjoy your food.
4. Chew Food Slowly and Thoroughly
Your brain needs time to process whether you have eaten enough. Chewing your food better is a good way of eating slowly while burning more calories. (4)
This reduces the amount of food you eat and increases your satisfaction or fullness. How quickly you finish eating affects your weight.
People who eat faster always gain weight in comparison to individuals who eat slowly. Fast eaters have a higher chance of being obese. Do not eat after having dinner. This is the central area where people pack extra foods. In case you are hungry after dinner, just take a noncaloric beverage or just take a piece of hard candy. Brush your teeth after to reduce the temptation to eat more.
Sleep well and avoid stress. Poor sleeping habits can cause stress which affects your appetite and weight. Lack of sleep disrupts appetite increasing cravings and hunger for unhealthy foods. This leads to intake of more calories. Chronic sleep problems and stress increase the risk of diseases and other conditions like obesity and Type 2 diabetes.
5. Drink Water Regularly
According to researchers, drinking a lot of water daily increases metabolism rate. (5)
Taking water regularly makes you eat less and lose weight especially when you drink water before your meal. People who drink water after a meal weigh more while those who drink water before a meal eat fewer calories and lose weight. Replace calorie-loaded drinks like juice and soda with fruit infuser water bottle.
Rehydrating your body enables you to stay healthy. The amount of water you drink depends on your gender. Men should drink at least 13 cups in a day while women should drink at least nine cups in a day. Water flushes out toxins from the body and increases your energy.
Drinking water improves your skin complexion and tone leaving the skin glowing. Through a healthy intake of water, you will boost your immune system and enhance the functioning of your vital organs. After all, this pure drink improves digestion, absorption of nutrients and blood circulation!
6. For Unhealthier Foods, Use Smaller Plates
The typical food plate is larger nowadays than was the case decades ago. Using a smaller plate helps you eat less and makes the portion look larger. (6)
A bigger plate makes the serving look smaller which may have you add more. Serve healthy foods on larger plates. Store unhealthy foods away from sight. Examples of unhealthy foods include French fries, cakes, potato chips, pizzas and sugary drinks.
When you have unhealthy food where you see them, it increases your cravings and hunger for the food. This makes you eat more leading to weight gain.
According to a recent study, when you store high-calorie foods in visible areas, you are more likely to gain weight. Simply have a bowl of fruits in a visible area instead. Put the fruit infuser water bottle in a visible place. Keep healthy foods in visible places like in the center and front of the fridge and on the counter tops. Examples of healthy foods include fish and sea foods, greens, fruits, berries, eggs, nuts, grains, pulses and white meat like chicken among others.
7. Shop with a Full Belly Always
Do not go shopping or to the grocery store when hungry to curb the temptation to buy takeaway foods to quench your hunger. Have a list of items to purchase and keep the list to a minimum. Stock healthy foods in your refrigerator and pantry. Eat regular meals to prevent bingeing. Choose meals that work best in your life and remain faithful to your meal plan.
Eat while sitting down and from a plate. Eating while standing makes you eat more and you do not enjoy your meal. Serve your meals on individual plates; extras should be at the stove. When you serve food on individual plates, it instills discipline as you eat what is provided. It takes 20 minutes for the brain to send a signal to the belly that you have had your fill. Eat slowly, chew each bite and savor the taste of your meal. Try resting the fork between bites and drink some water with your meals.
8. Avoid Using Your Phone or Electronic Devices While Eating
Distractions when eating makes you eat more. When you pay attention to your food, you eat fewer calories. People who eat while watching TV, using their laptop or playing computer games regularly lose track of the amount of food they eat and easily overeat.
When it is time for meals, stop everything you are doing and eat.
After you are done eating, continue with those other engagements. This ensures you enjoy the food and eat to your fill following the daily habits.
Always serve smaller portions. The size of food people consumes increased significantly over time in the last few decades. Large portions make people eat more which leads to obesity and weight gain. Serve yourself a little less than you normally do. This means you eat less and will probably not notice the difference. This means you eat fewer calories which result in you losing weight quickly without the hassle.
Keep a food journal of your daily habits. Find an area in your lifestyle that needs adjustments depending on the effectiveness of your daily habits such as including daily strolls or walks whether in the morning, evening or during breaks at work.
Track your beverage and food intake for a week and check if there is much progress. Commit to the habits and follow them to the latter, you can make adjustments where necessary for effectiveness. In the end, you only use practices that are kind to your body.
Follow the daily habits, and you will lose weight without straining or use other contemporary advertised methods in television programs and other platforms. The practices are reliable, and many people are already celebrating more weight loss on a weekly basis. The habits enable you to tone your body weight and live a healthy life.