When the end of the year is near, being a little skinnier is always a common goal for us women everywhere. So here are 12 changes you can make to your diet and lifestyle to help you feel more energetic, to be less bloated and to lose some decent weight.
Don’t feel like you need to make every one of these changes all at once for your body to take notice. Choose one or two that seem the most doable, stick with those for a week or two, and make the other changes as you feel ready. To a marvellous and skinnier year ahead.
1. Eat veggies at every meal.
If you only eat veggies at dinner time, this tip is for you! Include veggies at every meal, even breakfast. Try mashed beans in your oatmeal or cucumber in your smoothie. And instead of snacking on processed carbs like crackers, go for carrot chips to satisfy crunchy, salty cravings.
2. Include protein, fiber, and healthy fats at every meal.
This is the magical trifecta to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins, whole grains, produce, and legumes for fiber and avocado, nuts, seeds, and olive oil for healthy fats.
3. Have one huge salad as a meal once a day.
Whether it’s a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, eating a salad for one meal not only helps you get your share of fiber and veggies, but since it’s low in calories, it’ll help you lose or maintain weight.
4. Make lunch your biggest meal.
Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Think of lunch as about 40 percent of your total daily calories.
5. Eat until you’re 80 percent full.
Down with the clean plate club! Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you’re satisfied but not stuffed.
6. Go vegan once a week.
To encourage you to eat veggies, fruits, legumes, and whole grains, pick one day a week to go vegan. Skipping meat, dairy, and eggs will allow you to focus on eating all those plant-based foods experts are always telling us to eat more of.
7. Swap artificial and processed sweeteners for natural sources.
Studies show eating artificially sweetened foods and beverages makes you feel more hungry, so you’ll end up eating more total calories. As for refined white sugar, the more we eat it, the more we crave it – sugar addiction is real! Plus studies show eating sugar actually ages you and has been linked to cancer, liver damage, heart failure, and other serious conditions. It can also make you feel bloated and foggy-headed. Avoid the obvious culprits such as candy, desserts, and soda, and also avoid processed foods, as these contain tons of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or these healthy dessert recipes.
8. Be consistent about meal planning.
Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You’ll not only save time and money, but you’re more likely to stay on the healthy path once you have that intention set for the week.
9. Put down the salt shaker.
Too much sodium not only affects your blood pressure, but it can also damage your organs and tissues and cause that bloated feeling that leaves you feeling sluggish and uncomfortable. Aim for no more than 2,400 mg a day (under 1,500 mg is even better) by avoiding processed foods that are high in sodium – make sure to read the labels because even bread, dressings, and sauces can contain obscene amounts. And don’t reach for the salt shaker out of habit. Season your food with fresh herbs or garlic instead. Also go for unsalted nuts and seeds and the butters made from them.
10. Indulge once a day.
Don’t give any foods up completely. Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in bingeing and feeling depressed. So make a point to keep yourself happy and your cravings satisfied by allowing a small treat every day, such as a square of dark chocolate or a small glass of wine.
11. Walk 30 minutes a day.
Rain, shine or snow, make it a habit to go for a brisk 30 minute walk every single day. You can do it after dinner, before dinner or anytime you like, but walk for the full 30 minutes. A recent study showed that a group of women who walked for 30 minutes a day for 2 weeks lost on average 15% more weight than another group of women who were on the same diet but did not walk at all.
12. Keep your metabolism humming
If you’re still unsure about what to eat and what to avoid, when to eat and when not to eat, don’t worry you’re not alone. There is this little-known diet plan called the 2 Week Diet —that will teach you how to eat and live skinny.
Many popular diets these days leave you starving, restricting calories to the point that your metabolism actually SLOWS—but the 2 Week Diet plan will teach you what to eat and when to eat to get your metabolism revving and humming along just fine. Getting your food and eating habits in check will boost your metabolism allowing you to shed weight and shed it fast.
Women who have followed the 2 Week Diet have reported losing up to 20 pounds and 2-4 inches from their waist in just a matter of 2 weeks—the methods in the 2 Week Diet are all backed by science. Check out this video on the 2 Week Diet now to learn more about how to follow the diet—and get to your ideal weight in 14 days and to start the new year right! Happy New Year!