Do you get overwhelmed by so many people telling you about creating a plan on losing weight. If you are on a journey to losing weight, you probably have heard about different ways to lose weight quicker. With a lot of people creating weight-loss resolutions for 2020, we want to help make your weight-loss journey a little bit easier. Remember, the key is to be consistent and focus on long-term goals. The most important thing is to have fun with it.
Drink a glass of water before and after every meal
This seems to be easy and yet many of us don't keep this as a routine. Research has shown that drinking one glass of water 30 minutes before a meal helps with digestion. However, do not drink too soon before or after a meal as the water will dilute the digestive juices in our body. Keep in mind drinking water an hour after the meal allows the body to absorb the nutrients from our food. Drinking one glass before your breakfast in the morning, after waking up, activates your internal organs. Keep a glass or two right next to your bed to tell your body to drink water right after waking up.
Add a serving of vegetables to each meal, or a salad per day.
This is crucial to losing weight in a healthy way. If you are not a fan of vegetables, there are many ways that you can add vegetables to your plate without sacrificing taste. You can bake them or add greens to your breakfast Natureal Whey Smoothies (we will be sharing recipes on how to add more greens to make your Natureal Whey Smoothies more tasty).
Slow down and eliminate distractions while eating.
According to the new study in the BMJ Open, finds that people who eat slowly, rather than scarfing down their food, tend to weigh less. Slowing down their eating speed over the years seemed to help them lose some weight. It is believed that eating quickly can lead to overeating because your brain does not have enough time to receive signals when you are full. Harvard Health Publishing also mentioned that eating with distractions tends to make people eat more because they don’t pay attention to what they are eating. A few ways to eliminate distractions while eating include taking small bites and chewing thoroughly. We suggest using chopsticks if you don’t normally use them. Before opening the fridge, always try to ask yourself “am I really hungry or am I just bored?” We often find ourselves just bored instead of hungry. Last but not least, if you start to feel hungry, try to drink Natureal Revert Tea first instead of binge eating. Sometimes we think we are hungry, but we are just thirsty.
Take every opportunity to get more steps in. (park farther away, take the stairs, walk the dog, take work breaks).
Do you count how many steps you get in a day? If not, you need to start now. There are many opportunities that you can find in your daily lives to get more steps in. When visiting places, try to park further away and take a walk. Save using elevators and take the stairs instead. Not only do you get your steps in, you get to save the environment as well. Walk your dog for a couple minutes more in a day. Use apps like Sweatcoin to track your steps and set a goal each day. This will become a habit in no time.
Order black coffee, or opt for sugar substitutes if you need a sweetener.
Did you know that black coffee has an element called chlorogenic acid, which is known to speed up weight loss? If you consume black coffee after dinner, the presence of chlorogenic acid slows down the production of glucose in the body. Moreover, the production of new fat cells has decreased, meaning lesser calories in the body. If you need to use a sweetener, use natural sweetener. We recommend Stevia, yacon syrup, maple syrup, or honey.
Try to make protein the star of every meal.
Eating a high-protein, moderate-fat diet helps to preserve your muscles and help your body burn off fat. Eating more protein has also been shown to decrease appetite, thus reducing food intake. Try to add more Natureal Whey Protein. Whey proteins provide amino acids that are essential to build muscles. First, add one scoop of our pure Whey Protein to 16 oz. of filtered water. Then, stir until blended and drink as a meal replacement, or after working out.
Portion out your snacks, rather than eating directly from the original package.
Snacks are not dangerous if you are not eating the entire family sized bags of chips. Evidence shows that people tend to eat more when served directly from a large container than a small one. It’s okay to eat snacks but never forget to portion it. Always pour your snacks into a bowl instead of eating directly from the package, as this helps to avoid overeating. Try reportioning food into smaller plates rather than serving it directly from the stove because it prevents you from overfilling your plate.
Remind yourself that no food is off limits. If you really want a cookie, have a cookie.
Life is really too short to not have fun. One cookie a day will not make you fat, I repeat one cookie a day will not make you fat. People gain weight because of poor eating habits and bad lifestyle, not from having one cookie. If you find yourself eating too many sweets, go for a walk to freshen up your mind.
Stop weighing yourself every single day
What's a better weight-loss program than prioritizing your mental health first? According to a study done by heart.org, weighing yourself every single day can lead to anxiety and lower your motivation. “Keeping tabs on your progress is important to achieve your weight loss goals,” said Peeke from the Science Advisory Board for Jenny Craig weight loss centers. However, she added, “if daily weighing causes you more anxiety than motivation, then it’s not right for you.” Believe it or not, your scale is generally a bad tool for weight loss because you focus is more on “weight loss” instead of “fat loss” which are two different things. It is easy to lose overall weight - you will lose a couple pounds of weight if you sit in the sauna for 45 minutes. Fat loss is harder to achieve. It takes more time and discipline to truly lose it.
Drink celery juice. Just kidding, don't fall for whatever 2020’s fat burning “secret” is. Stay focused on the long-term.
Don’t settle for short-term goals, set yourself for success. Set SMART goals for your weight loss. SMART stands for
Specific goals need to be targeted and detailed. A lot of people start off wanting to lose weight without a target. Set a specific outcome goal by setting the parameters for how you will lose weight and how much weight per month. Focusing on these targets helps you make healthier choices each day.
Just having a weight loss goal is not measurable. To be precise, you need to come up with a goal weight. How many pounds do you want to lose each month? How much exercise per week? How many calories do you intake per day? Asking these questions helps you to stay organized and track your progress.
An attainable goal means having a realistic weight loss goal. Set a number that is realistic. For example, if you are recovering from a leg surgery, running for an hour is not realistic. Instead, you can walk for 30 minutes each day.
Relevant goals are essential to you. You should never set a goal that someone else set for you. You know your body better than anyone else in the world. Always think about why you need to lose weight. If needed, ask professionals about how much of a caloric deficit you need to have each day to maintain a steady weight loss.
Set a deadline. Deadlines are important to achieve weight loss goals. Deadlines help you get started and be consistent in your daily exercise. Deadlines not only help you stay focused on your goals, they also motivate you. Ask your doctor to help you set a realistic deadline based on your current weight and health conditions.
These simple changes have proven to help weight loss. Making a few simple changes to your daily routine can optimize and speed up your weight loss program. You can lose a lot of weight without ever counting a single calorie. Let us know below which one of these you are going to start today down in the comments.
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