“When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow,” says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.
While weight loss is a big challenge that most people struggle with, small lifestyle changes can help you attain your ideal weight in the long run and never go above your limit again.
We’ve uncovered 15 simple steps (with proven results) that will show you exactly how to lose weight by helping you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better : Once these healthy habits become second nature, they’ll benefit you for a lifetime.
1. MEASURE THE SIZE OF YOUR MEAL PORTIONS :
This will help you to determine a healthy portion size that you can restrict yourself to consuming for every meal to prevent taking excess calories.
2. GO FOR LEAN PROTEIN IN EVERY MEAL :
Lean protein is healthy for your muscles and tissues. It also improves metabolism as it digests quickly leaving the body to depend on stored fat.
3. AVOID MEAT AT LEAST ONCE A WEEK :
If you have been finding it difficult to stay away from meat through your daily meals, establish a day of the week which you take no meat at all. Plant based diets are the key to losing weight, but you do not need to be a vegetarian for this.
4. TAKE YOUR BREAKFAST :
Some people recommend that you skip breakfast, but then you end up eating more calories for lunch and dinner. The best approach is to take lean protein, healthy fats and complex carbohydrates. Include avocado and olive (or coconut) oil. You will feel fuller, burn more fat and absorb less.
5. READ AND UNDERSTAND FOOD LABELS :
Those confusing ingredients and volumes/percentages in food labels? Empower yourself to understand what they mean to avoid taking any extra compounds.
6. THROW AWAY ALL ARTIFICIAL SUGARS AND SWEETENERS :
When you do this, you will definitely start noticing some changes in your weight.
7. ESTABLISH HEALTHY SLEEP PATTERNS :
Poor sleep quality and patterns may mess you hormones causing you to eat more or the body will just convert more starch into fat.
8. DRINK A GLASS OF WATER BEFORE YOUR MEALS :
This is known to take away some of the hunger and mess up your taste buds so you end up eating less quantity.
9. GORGE YOURSELF UP ONCE A WEEK OR SO :
Over a period of meal portioning, one day of having a splurge meal will do you some good to restore taste buds and cycle up metabolic processes.
10. AVOID DRINKS WITH CALORIES :
Instead of sodas and sweetened drinks with empty calories, stick to water or low-calorie natural drinks.
11. SWAP IN HEALTHY INGREDIENTS FROM TIME TO TIME :
Swapping your ice creams with non-fat Greek yogurt or mayo with some spicy mustard can go a long way in helping you shed some pounds.
12. TAKE ONE HEALTHY MEAL PER WEEK :
Try to incorporate at least one healthy meal per week to replace the “go-to” recipes that stop you from reaching your ideal weight.
13. AVOID HIGHLY PROCESSED FOODS :
Processed foods contain elements such as sodium which causes water retention and bloating. By staying away from such you will allow your body to naturally extract nutrients from food rather than absorbing directly in processed forms. Use whole ingredients (or minimally processed options).
14. EAT 2 SMALL SNACKS PER DAY :
To curb snack and sugar cravings, eat one small snack in the morning and another in the afternoon. This will be sufficient to restore your sugar level and keep you satisfied.