So how’s that New Years Resolution coming along?
That’s what I thought.
Just about everyone wants to lose a little weight. Dropping a couple extra pounds can help you look better, feel better, live longer, and perform better at your favorite sport or on the job. The good news is that losing weight doesn’t have to be as hard as keeping that resolution was.
These simple lifestyle changes can help you shed weight and feel better than ever:
5: Use smaller plates.
It’s amazing how much our eyes can trick us. Despite our best efforts to understand serving and portion sizes, we can still be tricked into overeating through a simple optical illusion: the size of our plates. Studies have repeatedly shown that people serve themselves in proportion to the size plate that they have been given.
If you want an easy way to help lose weight, try switching to 10-inch dinner plates. You can fill it from edge to edge with food and feel full. That’s because, since the plate is full, your brain is tricked into thinking you really over-served yourself. This automatic portion control will help you shed pounds without feeling like you’re starving yourself. Plus, you’ll save a few bucks in groceries.
4: Drink water.
Losing weight isn’t all about burning fat. Quite a bit of the average person’s excess weight is pure water, retained by the body to prevent dehydration. Water retention occurs when you’re not properly hydrating your body, which is all too common nowadays.
Most people drink when they feel thirsty, as they’ve been taught all their life. However, when you feel thirsty, you’re already dehydrated. Don’t wait until then — drink steady amounts of water throughout your day.
Regular hydration will reduce your body’s water retention, resulting in weight loss. Studies have also shown that regular water intake can help curb appetite.
3: Don’t count calories.
The Quadruple Bypass Burger might not be the healthiest thing for you, but its calorie count isn’t the real reason why. Calories have become the focus of the food industry; everyone is telling you that their product has less calories, therefore is better for you. It’s the magic number that takes all the thought and worry out of nutrition.
Of course, if you actually want to lose weight and eat healthy, balanced nutrition is more complicated than calorie count. By counting calories per meal or per day, you could be starving yourself and/or ignoring other, more important dietary needs.
You need a balanced diet of protein, fat, vegetables, and simple carbs to achieve proper nutritional health. A calorie-focused diet won’t guarantee that — a low-calorie meal may or may not have any real nutritional value. Generally speaking, if you’re eating healthy food in healthy portions, you won’t need to worry about the calorie levels.
2: Eat square meals throughout the day.
In various medical school research, it’s been shown that people who eat more than three times a day tend to weigh less. This is because eating more often helps keep your metabolism active, resulting in more fat burned and less fat stored. It also prevents those hungry urges to overeat.
If you want to lose weight and stay healthy, don’t skip breakfast! Start your day with a healthy breakfast, rich in lean proteins, to jump-start your metabolism. Then, eat a well-portioned meal or snack every few hours. Finish your day with a light dinner a couple hours before you go to sleep to prevent building fat overnight.
1: Eat protein, fat, and vegetables.
Our growing obesity problem is largely due to our overall change in diet. Our earliest ancestors relied mostly on raw plant protein, with occasional meat. Processed fats and complex carbs weren’t part of their world. In today’s world, it’s very difficult to avoid sugar and junk food.
The healthiest diets are often the simplest ones, according to modern nutritional guidelines. Sugars and starches, growing rapidly in popularity over the last century, are easier to digest, so they tend to raise blood sugar levels more quickly. To avoid this, cut sugars and starches out of your diet as much as possible.
Your ideal diet should consist mostly of lean protein, simple fats, and vegetables. I’m not asking you to be a vegan – they have their own set of nutritional challenges, too – but adding more veggies to your diet will reduce hunger cravings and give you more energy throughout your day, all while helping your body trim fat.
And that’s how it’s done. Diet and exercise doesn’t have to be complicated. You just need to make a plan with rules and follow it! The biggest obstacle is your own determination. For best results, consult with a dietitian and a personal trainer to make sure you stay on the right track.