Losing weight doesn’t have to be such a daunting task. There are several simple things you can do daily that will help you lose weight without having to make major changes in your life. I have outlined below some easy to use strategies that if followed will have you losing up to 2 pounds a week.
1 Get Cracking In the AM
Studies show that people who eat eggs for breakfast consume fewer calories for the rest of the day. Eggs are considered one of the best sources of complete proteins and therefore keep you feeling fuller for longer.
2 Log It All
People who log EVERYTHING they eat in a food journal for at least 3 weeks are known to lose more weight than those who do not. This is because writing down everything we eat, good or bad, allows us to become aware of our eating habits and thus change can occur.
3 No Need To Rush
Chew food slowly and completely and you will consume far less at each meal than if you were to scarf it down your gullet. General rule here is to chew to a count of 30 for each bite.
4 Be Formal
Don’t eat meals in front of the TV. This coincides with chewing your food slowly as those who eat in front of the TV tend to eat faster and on average eat 300 calories more than those who eat at a dining table with no TV.
5 Weigh In
Weigh yourself once a week as a test to see if all your hard work is paying off. No one loses dramatic amounts of weight per day so there is no reason to beat yourself up by weighing in every single day.
6 Don’t Skip Workouts
This should go without saying. Skipping a single workout won’t kill you, however studies show that if allow yourself to skip a workout this week your 60% more likely to skip one next week and so on.
7 Eliminate Sugar
Each week pick a new sugary treat to begin to eliminate from your diet once and for all. This week start with sugary drinks like juice and pop. Next week candy or chocolate until you get them all.
Make healthier food choices such as fruits and veggies more convenient to eat by preparing them for easy consumption. This could mean cutting up fresh veggies and storing them in a sealed container so when you open the fridge they are easy to grab.
9 Pee Breaks
A study in the journal of obesity found that people who drank 2 glasses of water before each meal lost an extra 4.5 pounds in12 weeks. Drink more water.
10 Less Rest
11 Get A Stop Watch
This goes hand in hand with decreasing your rest periods. In order to maximize your workouts it’s essential to track both your exercise time and your rest periods.
12 Fiber Fiber Fiber
Eat foods that are high in fiber and ensure you reach 35 grams per day. Fiber is known to reduce appetite, lower blood sugar levels, reduce cholesterol (LDL, Total), and lower your risk of cardiovascular disease.