There will always be a reason why you still haven’t lost those few extra pounds you have packed on. A few chips here and a donut there, and the next thing you know, you’re panicking upon seeing that number on the weighing scale.
Here’s the deal—there are 2 ways to losing weight: 1) the quick weight loss method, where you’ll weight quick but will probably just gain it all back again within a few weeks or months; or 2) the healthy gradual process, which would make you lose weight, albeit slower, but it would guarantee your excess weight is lost for good.
So, if you’re up for the healthy and gradual weight loss, read on for 10 small changes that you should make to your lifestyle right now to start your weight loss journey.
1. Clear out all the junk in your home
Junk food is the biggest culprit in childhood and adult obesity. The reason we eat so much junk is because we buy it, and keep it available and accessible. You know the saying, ‘out of sight, out of mind’. Purging your pantry and fridge of high-in-calories and low-in-nutrients food can help you cut back on unhealthy snacking and gaining any more weight. If you can only make one change to your lifestyle from this list, it should be this one. Get rid of the junk!
2. Eat more fiber
The best way to reduce calorie intake is by incorporating more fiber into your diet. Fiber slows down the process of digestion, and helps you feel fuller for longer. The recommended amount is about 30 grams a day.
3. Cut back on carbs
Carbohydrates are a staple in the diet of many women. In fact, of all the food groups, the amount of carbs consumed is the highest. This poses a problem because every gram of carbohydrate contains four calories. And most foods that are rich in carbs barely possess any other nutrients. Filling yourself up with carbs adds a lot of calories to your diet, which is why cutting back on carbs can be a great step towards weight loss.
4. Include healthy fats in your diet
There is this prevalent misconception that fats are bad for you. That isn’t entirely true. There are healthy fats and there are the unhealthy ones. You need to make sure that the fats you eat are good for your health. Most junk foods contain unhealthy or saturated fats. They are the ones responsible for an array of diseases. But unsaturated fats, which is found in avocado, olive oil, and nuts, can help lower cholesterol and the risk for heart diseases when eaten in moderation. Healthy fats also keeps you full longer, so you’ll end up eating less throughout the day.
5. Exercise regularly
Exercise and weight loss go hand in hand. While it might not be possible to start working out an hour a day overnight, you can start by doing small things at a time. A 15 minutes walk, or taking the stairs instead of the elevator are good ways to start. Even if you don’t end up working out a lot, a little exercise is better than no exercise. Regular exercise helps burn calories and boosts your metabolism. It also helps in maintaining your muscle mass, and since muscles need more calories than fat, you end up burning a substantial amount of calories every day.
6. Cut out calories that don’t matter
It is easy to lose track of everything you eat. Some of us even eat without registering it. How many times have you given a thought to your morning vanilla latte, and the fact that it can contain over 150 calories? We tend to consume a lot of things that are high in calories, but don’t even count as food. Carbonated drinks, coffee, and junk like chips are some examples. So it is important to register what you are eating, and keep track. You can cut back on a lot of calories just by avoiding foods that don’t fill you up.
7. Eat better (healthier) snacks
Three meals a day can leave you feeling hungry in between. And that’s where most of us slip up. Even if we try eating meals that are healthy, we end up binging on snacks that are anything but. And this has a huge impact on our weight, so we should opt for better snack options. The biggest culprit that causes weight gain is our habit of unhealthy snacking. Fries and chips and cookies do nothing to fill us up, but add a lot of carbs, sugar, and fat. It is also difficult to stop at one or two because we still feel so hungry. So opt for snacks that have a high fiber content.
8. Eat smaller portions
One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable a few days after—which is why depriving yourself doesn’t work. The best way to have want we want, and not gain weight is by eating smaller portions. When you see more food on your plate, you tend to eat more. So it makes sense to serve yourself smaller portions. This way, you know you’re not overeating. And it can help you lose weight, and without you having to give up your favorite foods.
9. Cook your own meals
If you have a hectic schedule, cooking your own meals can seem like too much of a chore. But if you are looking to lose weight, this is a great step you can take. The best way to determine if the meal you are eating is healthy for you is by making it yourself.
10. Drink lots of water, and then some more
Drinking enough water is really important for your health. Insufficient water intake could actually be impacting how much you weigh. Sometimes, thirst can be misinterpreted as hunger pangs by your brain. So, to really know whether you are really hungry or not, try drinking a glass of water before eating anything.
11. Don’t give up
There will always be instances where you WILL fall off the wagon and ignore all the healthy changes you’ve made—I will be the first one to admit that I have numerous times. And then it seems all too easy to just give up on losing weight. But, don’t! Even if you slip once or twice (or a hundred times), go back to sticking to your diet. You will lose that weight.
If you don’t have the patience to incorporate the above changes and trust that the excess weight will leave your body, even though slowly, then take a look at the 4 Week Diet system—it’s a new groundbreaking approach to weight loss that focuses on helping you control the big 4 hormones (ghrelin, insulin, cortisol and adiponectin) that have a direct impact on weight gain and weight loss. Controlling these hormones will ensure that you lose fat fast. Women who have used the 4 Week Diet program have reported losing up to 32 pounds in just one month. Find out more about the 4 Week Diet now.