When it comes to losing weight, the number one most important factor is how you do it with discipline.
How many times did you say to yourself every time you had a cheat day that you will go on diet?
If only losing weight is as easy as gaining, losing weight can certainly be intimidating. It requires major dedication in the form of extra hours at the gym and a diet overhaul; not to mention, some serious soul searching.
But once you start working towards your goals and actually crushing them, weight loss journeys become success stories, and that’s what so many of us dream of.
As they say, willpower is what gets the engine turning over; discipline is what keeps it running once it’s fired up.
Today, let’s tackle how you can lose 15 pounds without actually hating your life. List down below.
1. Think of Exercise as a fun Activity
As cliche’ as it may be, exercise always plays a vital role in getting a healthy lifestyle. It improves your mood, fights fatigue, and promotes endorphins and self-confidence.
But sometimes, going to the gym and doing the same routine day after day can become very boring.
Before you know it, you are less motivated, you have a negative attitude, and achieving your goals just isn’t a priority anymore. being said, when you find yourself becoming bored, it’s important to switch it up.
Instead of running on the treadmill, head to your local park and do a few bodyweight exercises on the jungle gym instead.
With that being said, we have also collated 20 fun activities that without knowing you are already losing weight and actually doing an exercise without being aware of it.
- Dance Revolution
- Double Dutch
- Field Hockey
2. Cumulative Dieting
The key to strengthening your discipline is to do it gradually. On day one, if you allow yourself to eat as you please, you will require no discipline.
On day two, you might choose to replace one snack with something healthier or reduce your dinner portion by 10%, which would require a modicum of discipline.
The key is to maintain that small change until your discipline is strong enough to handle a greater load.
When you feel ready to move on, make another small change to your diet and repeat the process.
If you move too soon and find yourself struggling to maintain a change, don’t let the whole diet fall to pieces.
Instead, take one step back into your comfort zone, and attempt to make another (perhaps alternative) change when you feel ready again.
Dieting shouldn’t be a race. Unless you are suffering from a pressing health concern and need to lose weight now, you have the rest of your life to get in decent shape.
All other things being equal (and roughly speaking), a daily deficit of just 100–200 calories will result in 15lbs of weight loss over the course of a year.
The notion that you should be losing weight at a rate of 3lbs per week is absurd (and unsustainable).
If you focus on cumulative dieting – making positive changes to your diet at a rate that your discipline will permit – not only will you reach your weight loss targets, you’ll keep the weight off in the long-term.
3. Get Enough Sleep
According to experts, when we are sleep-deprived, high-fat and sugary foods seem much more attractive, probably because they give us a quick burst of energy.
The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night.
And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.
Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.
4. Drink more Water
There are many benefits of drinking water, from helping to accelerate weight loss to healthier and younger looking skin.
Water is one of the most important elements in the human body. It makes up about 60% of our bodies, more or less.
Every single cell in your body needs water to function properly.
The importance of water just can’t be stressed enough. Aside from the fact that it can certainly lose 15 pounds, a person can go for weeks without food, but only a few days without water.
It plays a vital role in nearly every vital bodily function we have. If your body doesn’t get enough water, it becomes dehydrated.
When you’re dehydrated, you can’t function at your best and may be sluggish or have trouble concentrating, imagine what that’s doing to your organs, your skin, your brain.
When you’re dehydrated, your body also can’t flush out toxins or regulate itself as easily. By not flushing out these toxins you will be more susceptible to sickness, disease, weight gain and premature aging.
Furthermore, studies also further explain that proper hydration can also help your body differentiate between hunger and thirst.
Sometimes, your body is confused between the two and makes you think you need to eat more, when, in fact, you are just thirsty.
Drinking a glass of water right before a meal can help you eat less food and make you feel fuller than if you did not drink water before the meal.
5. Enjoy Tea Time
If you had been scrolling down the list of alternative drinks that can help you with your weight loss goals, I am quite certain that green tea is on those lists.
Green tea can definitely help shred of the extra holiday pounds.
The key substances responsible for weight loss effects of green tea is its massive amount of antioxidants.
It also has low calories compared to other fruit drinks. And contains powerful combinations of caffeine and EGCG.
It helps in the faster metabolism of the body. Other catechins act as to reduce appetite that will help in a fast rate of fat-burning.
6. Develop a routine and make it a lifestyle
Losing weight has everything to do with creating healthier habits. To do this you need to switch up your routines.
Basically, if you do what you always do when you are going to get what you always get. Once you have created new routines and stick with them those routines will eventually turn into habits and become your new lifestyle.
Keep in mind that it takes 21 days to form a new habit so don’t give up on those new routines so quick. Also, don’t try to overhaul your life in one week.
Slow and steady friends. Too much to soon will cause you to burn out and get discouraged.
7. Keep healthy options available to lose 15 pounds
A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping.
Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side.
If you do this and eat when you’re hungry, you’ll eat the unhealthy stuff much, much less.
8. Look for Workout Buddy
A good workout partner is someone who wants to workout at the same time as you and does a similar workout and someone whose company you enjoy.
Why it works: if you set an appointment with a workout partner, you won’t want to miss it. You’ll make sure you’re there, unlike when you work out by yourself — many people are very tempted just to cancel their workouts if they’re a little tired or busy.
Also, a workout partner makes the workout a little more fun, and that’s always a good thing. If you get a workout partner, you will have a stress-free exercise plan that will compliment your healthy eating perfectly.
Try for 3-5 workouts per week, giving yourself plenty of rest time after hard workouts.
9. Ditch the Diet Soda to lose 15 pounds
Diet soda has actually been shown to cause an increase in weight gain. According to a study published by the American Geriatrics Society, compared to those who never drank diet soda, daily diet soda drinkers nearly quadrupled their waist size over nine years1.
These individuals gained an average of average of nearly 3.2 inches around their waist1. Another study presented at the American Diabetes Association found that diet soda drinkers waists grew 70 percent more than the waists of non-diet soda drinkers drinking as little as two sodas per day2.
Processed foods are engineered down to an exact formula using math, science, regression analysis, and energy to find the perfect amount of salt, sugar, and fat in products to ignite our taste buds.
The artificial sweetener used in diet soda is most commonly aspartame. Artificial sugars encourage sugar craving and sugar dependence.
Repeated exposure trains flavor preference. Likewise, studies show that long-term reduction of salt and/or fat for several weeks can alter taste sensory and lead to a lower preference for this taste in research subjects3.
Therefore, artificial sweeteners actually stimulate appetite and increase cravings for carbs. Artificial sweeteners do not activate the food reward pathway the same way that natural sweeteners do.
This pathway signals the parts of the brain that connects taste receptors on the tongue for recognition of the stimulus and feeling of satisfaction following ingestion of food with pleasant tastes3.
The trick to reducing these cravings is to unsweetened your diet.
10. Use Small Plates when Eating
Having a guide to portion size on the correct sized plate has been shown to help as well. “The Diet Plate” is a right-sized dinner plate with outlines of the appropriate portion sizes printed directly on the plate.
Researchers used a similar cereal bowl with rings painted on the inside to show serving sizes for cereal.
Portion control is clearly critical to losing weight and eating healthy. There’s study after study to show how well this can work for you.
The natural extension of this might be not just the portion size of your food, but also the size of your plate.
Lastly, it takes a lot of hardship, courage, and discipline to keep your weight at its finest. Just always remember to always do it for yourself, not for the others and what the society expects you to appear to be.
The key to happiness is not how sexy and thin looking you are. Focus on health because being healthy is the new sexy!