Losing weight is such a challenge for most people. Some people have slow metabolism, some just cannot stick to a healthy routine. But with consistent mindfulness, nothing is really impossible!
So, if you are feeling plumper than ever and you think that your weight is getting in the way of your confidence, don’t fret! There are so many easy-fix ways that you can reduce the numbers that you see in the scale.
Here are 12 weight loss tips that are actually doable:
Set realistic weight-loss goals
It is important to note the things that you can do and what you can’t because it would be easier for you to commit to it in the long run.
First, consider what you want to achieve. Are you aiming to lose 10 pounds in one month? Is that goal doable for you?
If that is sensible enough for you, then start making a plan that would work best for you.
Remember to not be too hard on yourself. When you want to lose weight, your health is still of the utmost importance.
Go slowly on your goal, and once you prove to yourself that you can do better than 10 pounds a month, aim for more.
This way, you are doing things more gradually and setting yourself up for success.
Some days you feel demotivated to commit to your goals. Is a 5-kilometer run too impossible today? Is that box of chocolates too enticing to resist?
Well, the best way to get things done is to get up and shake it off. Too often we waste time just complaining on the things that we do not feel motivated to do.
If you must, follow the unfailing rule: Fake it till you make it. Do a quick warm-up, walk around, until you feel motivated to go the extra mile.
It would improve your mindset while keeping your eye on the prize.
We lose water from our body daily, primarily via urine and sweat. That is why we are recommended to drink 8-10 glasses of water every day, which is equivalent to about 2 liters or half a gallon.
Carry a bottled water with you wherever you go because even if you do not feel thirsty, our body uses up our liquids.
Water also helps in tricking our mind that our stomach is fuller than it is supposed to be. Drinking two glasses of water before each meal may help you eat less, which means lesser calories and more nutrients.
Avoid starving yourself
It is a common misconception that eating less will make you thinner in no time. On the contrary, when you starve yourself, you are more prone to eating uncontrollably during your next meal.
This is because your stomach is empty, and every food, no matter how unhealthy, is appealing to you.
Instead, eat your regular meals and snacks. Do not skip that bowl of oatmeal at breakfast just because you want to be fit right away.
Make sure you consume protein foods such as yogurt, tuna, or beans. Protein helps you feel full longer and more energized.
Add green vegetables to your plate
Vegetables are one of the foundations of a healthy diet. When you add a serving of veggies to your meal every day, you increase your consumption of vitamins, nutrients, antioxidants, and fiber, which we all know are ideal for people who aim to lose weight.
This small addition to your diet can create a big change in your overall sense of well-being.
Do you despise the taste of veggies? To make it taste better, you can whip up an adequate amount of healthy and delicious dip to your salads.
Just make sure to be mindful of the ingredients in the dip. Choose the ones that are low in calories for a guiltless meal.
Say goodbye to liquid calories
Who knew that a seemingly harmless glass of soda or a processed fruit juice can affect your health immensely? Yes, a sugar-spiked can of soda contains 150 calories.
And despite the satisfaction it gives you, it is actually harmful and can add up to you pounds easily. Even a glass of processed fruit juice is full of artificial sweeteners, which is needless to say, a silent killer.
If you are a regular soda-drinker, it may be hard for you to cut out this carbonated drink. Water is the best resort to cure your cravings for soda. If water is too bland for you taste buds, you can squeeze in lemon or lime to add flavor.
Clean your refrigerator and pantry
If you display your bag of chips and candies in the refrigerator, you would be more tempted to eat it every time you open the fridge.
Because the truth is, we eat whatever we make convenient, and the more we cheat with our diet, the more we lose sight of our goals.
The solution? Replace that bag of chips and box of chocolates with wholesome foods like fruits, vegetables, or wheat bread.
Put your unhealthy groceries in an inconvenient area so that you will not be tempted to take one. In that way, you will be compelled to eat the healthy ones and lessen your intake of processed and unhealthy foods.
Pay attention to portions and serving sized
Measuring food can be a tedious process, but it is worthwhile when you are benefiting from it. Most people do not know how much they eat throughout the day.
If you are one of these people, then you are also likely to lose track of your calorie-intake. It is helpful to assess your meal every day so that you can have a better appreciation of how much food you are eating.
It is also great in avoiding any cases of overeating, because if you count your calories, then you will know what is enough and when to stop.
Be mindful of the amount of food you eat every day and its corresponding calories so you do not overindulge.
If exercise were a pill, it would be one of the most cost-effective drugs that you can get. Research shows exercising for two to four hours a week can help you lose extra pounds than those who do not. Exercise also helps in increasing your metabolism and your ability to burn calories.
Fitting regular exercise into your daily routine may seem daunting and difficult at first. Instead of going all out, start with the basics and break your exercise time into chunks.
That way, you will not feel overwhelmed by the amount of work to do. When you are getting the hang of it, you can work your way up by increasing your workout time and engaging in much challenging activities.
Invest on the right gears
They say, “If you dress the part, you’ll feel the part.” It may be a trivial thing but buying yourself the suitable exercise attire can make you feel a lot more motivated to get going.
The right shoes for running can go a long way than your trusty worn out shoes.
You can also invest on a pedometer if you are into walking or jogging. This way you can keep track of your steps and know how much you have achieved for the day.
Get enough sleep
You thought sleep deprivation only drains you? Think again. Studies show that the lack of sleep increases the level of hormones that make you hungry and decreases the hormones that make you feel full. Sleep deprivation can also wreak havoc your cells, causing you to gain weight.
Experts suggest that adults get seven to nine hours of sleep each night. If it is tough for you to get a good rest at night, you might need to alter your habits while you are awake.
Do not drink coffee six to eight hours before bedtime. De-stress yourself before you lay in bed by taking a hot bath or meditating.
Keep your phones away when already in bed because the light from the screen can make you stay awake even longer.
Reward yourself whenever you hit an achievement. It does not hurt to reward yourself for all the hard work you have done towards achieving your goals.
Rewarding yourself is a way to tell yourself that you did better and you can still do a lot better!
Choose a reward that should not disrupt your goal. For instance, reserving a table for a dinner buffet would put your achievement in vain.
Unless, of course, you have full control on yourself. It is definitely all right to reward yourself with food, but be mindful and know what is enough for you.
Now, get your eyes on the prize!
Losing weight is not a challenge that is too intimidating for you to even try. If you have the determination, you can achieve whatever your fitness goals are.
Remember that losing weight is not about compromising your health. You will not be able to stick to your plan if you are unhappy with the lifestyle.
Also, focus on progress rather than perfection. If you fail on some aspect in your goal, learn from it, reassess, and then do it again in a better way.