Let’s face it, traditional diet and exercise plans don’t work for everyone. They take a lot of time and commitment that most women just don’t have. Not only that, but who wants to spend their free time sweating it out in the gym? If you want to lose some extra pounds while keeping your sanity intact, you’re in luck. There are many great techniques to help you lose weight without difficult workout routines. You don’t have to give up on your weight loss journey! Here are ten small, yet effective life changes you can make to lose weight.
1. Drink a Lot of Water
This may seem like a no-brainer, but you would be surprised by how little water people drink throughout the day. Unfortunately, water is usually the last thing people want to drink, especially after a long day of work or chasing their children around. Drinking more water can provide you with a ton of great benefits. Water can help you feel full, thus preventing unnecessary cravings.
You’ll also be keeping your skin, organs, and cells hydrated. Ditch the coffee and soda for at least a gallon of water each day. While it may seem tough at first, small amounts throughout the day add up quickly. Before you know it, you’ll meet your quota and feel great!
2. Cut the Carbs
Everyone has heard of those fad diets where people will avoid carbohydrates like the plague. While they may seem a bit extreme, they do have some merit. Some types of carbohydrates aren’t great for the body. White carbs, which are found in foods like white bread and white rice, are used by the body to make fat. Another thing to remember is that not all carbs are bad. Complex carbs can be very beneficial to your health.
They give you a slow and steady supply of energy that lasts. Regular consumption can keep your metabolism high, helping you lose weight. You’ll find complex carbohydrates in sweet potatoes, peas, beans, and whole grains. Simple carbs are the ones you need to watch out for. They’re absorbed quickly and can cause those awful mid-day energy crashes.
3. Eat More Protein
Protein has been a mainstay of human diets since the dawn of time! High-quality proteins can help you feel full for much longer. Studies have shown that an increase in protein intake causes people to eat several hundred fewer calories during the day. Additionally, protein is a clean source of energy. Unlike simple carbohydrates that lead to energy crashes, a protein-rich breakfast will keep you going all day. This can ultimately lead to increased metabolism and more muscle definition.
4. Snack on High-Fiber Foods
Fiber is an often-overlooked nutrient. However, water-soluble fiber can do a lot to keep you feeling full after a meal. This type of fiber expands and produces a gel when it comes into contact with all the water in your stomach. When this happens, the nutrient absorption process is slowed down quite a bit. It’s like a natural appetite suppressant. You can increase your fiber intake with oats, flaxseed, and leafy vegetables.
5. Explore Vegetable Substitutes
While you don’t have to go full vegetarian to lose weight, eating more vegetables is always a good thing. Plant-based foods are chock-full of vitamins and nutrients that fuel the body. If you’re not someone who enjoys eating salads day in and day out, you may want to get a bit creative with your meals. Vegetables can be used to substitute unhealthier ingredients in some of your favorite meals.
Do you love pasta? Switch out those starchy noodles for zucchini noodles! Want to treat yourself to a pizza? Use cauliflower as a base for the pizza dough! Have some fun and see what types of things you can substitute with healthy vegetables.
6. Trick Your Brain with Different Plates
You can trick your brain into making some healthier choices. Even if you don’t give it a lot of conscious thought, the way your food is presented can have a big effect on the way you view it. You can use this to your advantage when you’re planning meals.
Try using smaller plates when you’re eating unhealthy food and larger plates for healthier options. This technique changes the way you look at food portions. When a small plate is stuffed with food, it looks and feels like you’re eating a lot more food than you actually are.
7. Keep Unhealthy Snacks Stashed Away
Studies have been performed to see how food visibility affects eating habits. If you want to get rid of cravings, it’s a good idea to keep unhealthy food out of sight and out of mind. Store all of your snacks behind a closed pantry door. While it may seem like a simple change, you’ll quickly notice that you’re taking fewer snack brakes throughout the day.
If you want to take things a step further, switch the locations of your healthy snacks and fatty snacks. Put a fresh bowl of fruits or nuts on your counter so that they’re always in view. Doing so can increase your appetite for something healthy.
8. Take Your Time During Every Meal
When it’s time for a meal, don’t rush things. Studies have shown that people who eat faster are more likely to be obese. This is because the brain thinks that the food wasn’t adequate enough to fill the stomach. The meal that should have been enjoyed was completed in a matter of minutes. One way you can take things slow is to fully chew your food . Not only are you burning more calories in the process, but the extra time it takes to complete a meal will make a huge difference in your hunger levels. You’ll feel full much sooner.
9. Focus on Your Food
Distractions are the enemy of success. These days, more and more people are spending their meals staring at a phone or watching their favorite television show. Unfortunately, the added electronic distractions often lead to increased calorie intake. You can eat as much as 25 percent more calories than you really need to be eating. This often happens because people lose track of how much they’re consuming. When you’re preoccupied with something else, you can’t really listen to your body telling you that you have had enough.
10. Get Plenty of Sleep
You should always treat yourself to a full night of rest. After a long day, sleeping is crucial for your overall physical and mental health. When you’re deprived of sleep, your hormones start to go all over the place. The hormones responsible for your appetite, leptin and ghrelin, are notorious for being disrupted by poor sleeping habits. Not getting enough sleep can also lead to increased stress levels, which results in excessive snacking and over-eating.
Your body needs time to reset every night, so it’s important that you give your body the rest it deserves. Additionally, it’s recommended that you avoid late-night snacks. Food that’s eaten before you go to bed tends to get stored as fat. To Sum Up Losing weight isn’t always about committing yourself to unrealistic workout plans. To lose weight and keep it off, you need to make life changes that stick. Give these weight-loss techniques a try and see what works for you. You’ll be dropping those unwanted pounds in no time.
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