Saturday, March 4, 2017

Here are 20 small things that you can do every day to lose weight

Sometimes it feels that weight loss is all about making huge changes and sacrifices but when you think about it’s actually about small things, tweaks, in the way that you eat, move and live your life.

                     Here are 20 small things that you can do every day to lose weight

1. Drink more water

Don’t drink calories – swap all your sugary drinks (fruit juices, sodas, alcoholic drinks etc.) to plain, sparkling or fruit infused water. This has several benefits: you will drink less calories, there won’t be spikes in your blood sugar levels and your skin will be happy. Sometimes your brain also confuses thirst to hunger so it’s best to keep hydrated. Try drinking lemon water in the morning.

2. Jump your way through the TV commercials

Do jumping jacks on TV commercial breaks. Before you notice it you’ll have done 10 minutes of quality workout each evening. You can also walk or run in place, do push ups or just stretch.

3. Take the bus/train/metro to work

This will force you to walk to the bus stop/metro/train station and back each day.

4. Always keep healthy snacks with you

That sounds a bit boring I know but seriously: this is a good piece of advice. Have a small bag of mixed nuts with you for emergencies. It just might help you make it through the mid afternoon energy slump without purchasing a bar of chocolate.

5. Have sweets with your meals

If you absolutely have to eat something sugary like candy always have them with your meal. This way it will have less impact on your blood sugar levels and insulin.

6. Did you eat something you were not supposed to? Don’t dwell on it.

Move on. If you just ate some chocolate you were not supposed to, get over it. You haven’t ruined anything.

7. Choose vegetables at dinner instead of a potato

Have lots of vegetables instead of potato, pasta or rice at dinner.

8. Sleep 8 hours a night

Remember to sleep enough. When you’re sleep deprived you won’t have energy to exercise and you’re a lot more likely to make poor choices of food.

9. Have a salad for lunch

Make a tasty salad at home and have it for lunch at work. Salad is the easiest way to have a healthy low carb lunch. Remember: A salad is not just lettuce and cucumbers. Add plenty of protein and good fats.

10. Decide to walk 15 minutes extra a day

Walking is pretty much the best thing that you can do for your health. Make a commitment to walk at least 15 minutes more than you do right now, every single day.

11. Write a shopping list

For weight loss, planning is everything. Writing a shopping list is planning at best. Make a list when you go shopping for the groceries. Stick to the list.

12. Measure your weight loss progress

Your brain (or even your eyes!) might not notice the changes that are happening. Document and track your results for motivation. You are getting results.

13. Brush your teeth after a meal

Brush your teeth regularly. When you have that minty freshness in your mouth you are less likely going to snack unnecessarily.

14. Have fruits and vegetables on every meal

Promise yourself to have at least one portion of either fruits, berries or vegetables on every single meal of the day. You’ll get your five a day, easily. And a lot of fiber.

15. Drink tea for a snack

Feel like you need that afternoon snack break? Have a big cup of tea instead. The craving to eat something unhealthy might disappear.

16. Eat breakfast – when it’s most convenient for you

I don’t believe in forcing down the breakfast first thing in the morning if it doesn’t feel natural to you. Take your breakfast with you to work – a fruit or a smoothie will do – and have it when you get hungry an hour or two later.

17. Cut back on alcohol

Have a smaller glass of red wine. You don’t have to cut it out completely, red wine is good for you. If you’re used to having some red wine with your dinner, that’s fine. Just try to cut back the amount of wine to half. You don’t need a lot of it to enjoy it. Or have the same amount as before, but every second night instead of daily.

18. Document your workouts

Keep a diary of your workouts, especially when it comes to going to gym. Write down the weights and reps and also how you felt after each set. If it felt too easy, you’ll remember to up the weights the next time.

19. Eat a pound of vegetables a day

This is important for weight loss – and keeping the weight off. Aim to eat a pound (half a kilo) of vegetables each day.

20. Lift weights

Really. Even once a week is good – twice a week is great. The older you get the more important this is.

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