Are you continually struggling to lose weight? Have you tried every diet you can think of? Wondered how some people seem to lose weight and keep it off? Or do some people not gain weight at all?
It starts by making small changes to your eating habits and changing the way you relate to food in general. Being mindful of what is going into your body daily can significantly make a positive impact.
Making these changes does not require working out at the gym for 2 hours every day or counting calories incessantly. Complied below are 20 weight loss tips and tricks that can help you lose weight successfully.
1. Clear out the temptation
Begin by removing everything in your food storage room that is unhealthy and full of sugar and replace them with healthier choices. Your weight loss is most likely to be successful when the options you have on hand for snacking or for meals are unprocessed and nutritious.
Toss out that store-bought ice cream you love so much and replace it with your own homemade Popsicle. Craving a midnight snack, you will find inspiration for snacks to indulge in here.
2. Set a curfew for your last meal
Finish your last meal at least 2-3 hours before bedtime. Incorporating this will give your mealtime to digest appropriately and kick in a bit of intermittent fasting.
3. Start meal prepping
Include meal prepping in your new routine, having meals ready to go can help reduce the chance that you will order in something greasy and calorie-dense on a day you come home tired and uninterested in cooking.
Carve out a few hours a day before the week begins, I prep my meals on Sunday mornings. Take a moment to think of the meals you feel you will like to eat that week and slot them into each day according to your daily caloric allowance.
4. Eat-in more
Make cooking your meals and eating at home a consistent habit. It is okay to eat out once in a while, especially when socializing if you can have a bite to it at home before heading out even better.
This is because it is much easier to know the exact proportion of what you are eating when you prepare the meal. On the other hand, when eating out, the best we can do is to guess at the healthiest item on the menu.
5. Prioritize sleep
Lack of sleep is an unsuspecting cause of weight gain. When you are sleep deprived, it is more likely you will say yes to that cake or pie offered by a co-worker. This is because your ability to make the right decisions is impaired by exhaustion.
During sleep is where your body ties together all the excellent health decisions you have made all day. Make sure to prioritize the amount of sleep you get.
Aim for going to bed and waking up at the same time each day, 1-2 extra hours on the weekends is not a bad idea. However, do not exceed those extra hours because it will be difficult for your body to adjust back on the weekday.
6. Schedule in exercise
Make exercise as important as business meetings, put it down in your calendar and uphold the time frame allocated to it as you would work.
There is a saying ” healthy is wealthy,” better health means more energy for work, family and friends. Layout your work out gear the night before or go to bed in them if that motivates you more.
Show up for your exercise most, especially on days you do not feel like it; the discipline will turn into a habit which will, in turn, make it fun.
7. Consider your journey a lifestyle
One of the best tips for losing weight and keeping it off successfully is to embrace your new habits as a lifestyle. The journey does not stop when the weight is off, and you are at your desired weight.
It is more than likely you will go back to your old eating habits if you do not take the mindset of making your new eating habits a permanent one.
Of course, there will be a shift in the way to eat when you have lost the weight because the focus will shift to eating for weight maintenance. So take a deep breath and celebrate your perseverance towards achieving your goal, but the journey is a life long one.
Just remember to make healthier food choices than unhealthy ones! Save that slice of cake for your birthday or your partner’s and say no to the office treats.
8. Eat before grocery shopping
Ever gone to a grocery store and walked out with more items than you intended to buy? You are not alone; when you shop on an empty stomach, it is incredibly easy to get led by your tummy and buy everything that looks appealing to you.
This is one of the reasons I use PC Express Online shopping because I can order from the convenience of my home and go into the store and pick up my groceries. It is fast and also helps me keep my eye on the price tag.
9. Drink more water
Incorporate drinking water before each meal into your routine, and it will help you feel half full before you start eating. As a result, the chances of overeating will be much reduced.
Find water too dull? Add in some fruits like lemon, strawberries and lime into your bottle or water jug. They will flavour and elevate your water quite well.
10. Limit Alcohol
Limiting your intake of alcohol can help you lose up to 10 pounds within a year. Most alcoholic drinks are high in sugar and full of empty calories that are not helping your weight in the long run.
If you are truly serious about cutting calories and losing weight, cut this out entirely or reduce it drastically.
11. Do not skip breakfast
Breakfast helps set you up for success throughout the day. It can help curb cravings and keep hunger at bay until your next meal due to the regulation of blood levels.
It also helps kick start your metabolism and provide an abundant source of stable energy level for the day. Breakfast does not have to be elaborate or time-consuming. Try a piece of toast with natural unsweetened peanut butter, a tablespoon of hemp seeds and some fruits. Delicious!
12. Eat mindfully
Our bodies are naturally equipped with “sensors” that tell us when we are satisfied. Eating slowly and more mindfully will allow you to know when it is time to put the fork or spoon done and call mealtime over.
Tune into your body at every meal and stop at the point when you feel satisfied instead of when you are full. Give your stomach 20 minutes to catch up, if you are still feeling a bit hungry at this time, go for a second serving.
13. Brush your teeth
Having a craving? Sometimes waiting up to 20 minutes can help your cravings pass. However, what do you do when it just does not pass?
Try brushing your teeth with a toothpaste that contains menthol, and the strong taste will help you feel less like to eat anything. Nice trick, right?
14. Keep healthy snacks at hand
Cravings are a thing, that is common knowledge. To support your weight loss and ensure you are taking in too many calories, put together a bag of healthy snacks and keep them close at hand to munch on when the cravings hit.
Some examples of great healthy snacks are:
- Apple slices with natural unsweetened peanut or almond butter
- 1/2 cup of yogurt with fruits
- A handful of nuts
- Veggie sticks with hummus
Get creative and experiment with healthy combinations that taste good to you. Although, be sure to snack in moderation!
15. Eat complex carbs
Carbs are not bad for you; some carbs, though, provide your body with more nutritious and your body handles them better.
Refined carbs such as white rice, pasta, white bread are not high in fibre and are easily digested by the body. Therefore, feeling satiated is temporary.
Opt for complex carbs like brown rice, oats, barley, wholegrain bread. They are rich in fibre and keep you full for longer because the body needs to work more to digest them properly.
16. Practice self-love and food positivity
It is common practice to label some food “good” and some “bad.” This way of classifying food can lead to guilt when we eat bad foods.
Practice viewing every type of food as just food, not good or bad. Yes, some are more calorie-dense while others are not; that is all it is.
So next time you eat a scoop of ice cream, do not punish yourself or view it as a bad act. Enjoy the scoop and move on to eating less calorie-dense foods again.
There will be slip-ups on the journey, practice self-love daily, perfection is not required; just enough consistent healthy choices.
17. Incorporate weight training
Firstly, weight training is not a form of exercise just for men; if you are a woman and reading this, you can get a lot of benefit from it as well.
Weight training is great for preventing injuries and keeping you healthy. It is also great at helping decrease body fat, burn calories and increasing flexibility.
If you are unfamiliar with weight training, consider hiring a personal trainer for a few weeks to show you the proper way to train with weights without injuring yourself.
18. Make vegetables your best friend
Vegetables are great for weight loss, not just because they are high in fibre and vitamins; they also happen to be light in calories.
Compare eating a plate of pasta to eating a plateful of roasted Brussel sprouts; the former comes with way more calories and little nutrition while the latter pack fibre, vitamins, nutrients and antioxidants.
At each meal, make sure half your plate is packed with vegetables.
19. Eat protein
Protein is hands down the essential nutrient for weight loss. It can boost metabolism and reduce appetite. If you find you are always hungry, then it is most likely because you are not eating enough protein at each meal.
A few excellent sources of protein include fish, chicken, beef, pork, beans (all kinds), chia seeds, hemp seeds.
20. Create a goal board
The best way to make your motivation strong is to give yourself reminders of why you chose to lose weight in the first place. Create a goal board that reflects how you want to feel what you want to be able to wear when you get to your desired weight destination.
It can be on display for you in your bathroom or on the wall in your bedroom. Even bring out that dress that fits you two years prior that you would love to fit in again.
A visual reminder will sure kick you into action!