We’ve all been there before – wanting to shed those few extra pounds you just can’t seem to get rid of. Sure, there are plenty of fast ways to lose weight, from fad diets to other quick tips and tricks that we have all seen over the internet.
Though as easy as it is to lose those quick pounds, it’s almost easier to gain that weight right back. Weight loss boils down to a lifestyle change, making adjustments to our diet, and to the way we exercise to keep that extra weight off for good.
By implementing even some of these ideas into your day-to-day life, you’ll see the number on your scale change in no time. Here are some brilliant ideas to help you get started on your weight loss journey:
Don’t Skip Meals
Skipping meals may initially seem like the way to go when you want to lose weight, but it’s proven to be counterintuitive in doing so. When you skip meals throughout the day, your body goes into survival mode to ensure you have the required energy needed to live. This means your body will start to crave foods that have high caloric density. Your body will experience a decrease in blood sugar, leaving your brain impaired and leading you to make poor dietary decisions. It also makes your body hold on to its fat reserves for energy usage.
Instead of skipping meals, we suggest having smaller, frequent meals throughout your day to keep your body satisfied. This means having healthy snacks around that are high in protein and fiber to help keep you fuller for longer periods. Keeping your stomach satisfied throughout the day overall leads to better appetite and weight control.
Grab a Smaller Plate
Portion size is probably one of the hardest things to control, especially when we’re faced with our favorite foods or eating out at a buffet. However, research shows that reducing your plate size can subconsciously cause you to eat less. It makes sense, of course – if you are serving yourself dinner on a plate that’s half the size you usually use, there’s less room for food causing you to eat less of it. Swapping out your bowls and platters may serve to help you control your portions better.
This works best when you are serving your food and if you are unaware of (or not consciously thinking about) your smaller portions. It’s also important to remember to eat slowly, as it takes about 15-20 minutes for your stomach to tell your brain that it’s full. Adjusting to a smaller portion size may be difficult at first, but if you put in the effort to monitor your food consumption, you will be another step closer to your weight loss goal.
Plan Your Meals
Building off the previous point of controlling your portion size, meal prepping can help you ensure you receive just the right amount of nutrients you need throughout the day. When you have meals ready in your fridge, it’s easier to say no to eating out or microwaving that frozen Hot Pocket. Meal preps are almost as convenient as your instant-made foods but are much more packed with healthy nutrients and are portioned out to be just the right size to make sure you aren’t overeating. You also know exactly what you put into your meals, meaning, you aren’t questioning how much sodium or sugar is in each bite you take.
If you are a first-timer to meal prepping, we recommend you choose to incorporate whole foods that are high in fiber and protein. Whole foods help keep you fuller throughout the day while protein does the same but with the added benefit of increased metabolism. Combine this with a workout plan, and you will be building up lean muscle while burning fat, even at rest.
Take a Weight Loss Pill
If you are having some trouble losing weight, prescription weight loss pills may benefit your weight loss journey. Please see your treating physician for more information. Your doctor may recommend taking a weight loss pill if your BMI is higher than 30 or if it’s at least 27 and you have a medical condition related to obesity, such as diabetes or high blood pressure. Prescription weight loss pills have been proven to help users lose weight during long-term usage. It’s essential to continue to exercise and watch your diet while taking a weight loss pill, though if you can take them, incorporating weight loss pills into your daily life is a great way to help you stay on track and maintain your goals.
Stay Hydrated
It’s recommended that we drink at least half a gallon of water per day, but many people do not abide by this. Research shows, however, that staying hydrated throughout the day can be beneficial in burning body fat. There are many ways that drinking water can contribute to weight loss, from suppressing your appetite, increasing your metabolism, and having efficient workouts. As you continue to go on your weight loss journey, you will need to keep your body hydrated as it’s needed to keep your cells working and metabolize fat.
Getting enough water may seem harder than it sounds for some people. However, drinking a glass of water doesn’t have to be the only way to increase your water intake. Consuming fruits and vegetables that have high water contents, such as berries, melons, celery, cucumbers, and lettuce, are good ways to stay hydrated as well. You may also consider adding lemon or a slice of cucumber to your water to give it a boost of flavor.
Get Quality Sleep
Sleep is probably one of the most important functions we do as human beings, and it’s even more important within your weight loss journey. During our resting hours, our body recovers and grows the most from exercise, so depriving ourselves of required sleep leads to negative effects on our overall functions. Not to mention, your body can burn hundreds of calories while you are sleeping to help recuperate.
However, sleep deprivation impairs our brain’s ability to make good decisions. You may feel tempted to skip the gym because you’re too tired, leading you to load up on salty or sugary (calorie-dense) foods to satisfy cravings, then falling asleep late at night because of the extra energy from your heavy meal. Plus, sleep deprivation leads to an increase in your body’s cortisol levels to conserve more energy, forcing your body to hang onto its fat reserves.
To ensure you get your needed 7-8 hours of quality sleep, there are some basic steps you can take:
– Shut down all of your screens at least an hour before bed
– Go to bed and wake up at the same time every day to create a consistent schedule
– Avoid heavy meals before bedtime
– Sleep in complete darkness to help your body release melatonin needed to make you sleep well
Start Weightlifting
Weightlifting is an activity that may feel intimidating to start but plays an essential part in burning fat and losing weight. Not only can it help you lose weight, but it generally leads to more energy and a better mood. When you lift weights, you build muscle and lose fat, meaning your muscle tissues will be more metabolically active, even at rest, than your fat tissue. This will also help keep your body burning calories well after your workout. Studies show that after resistance training, your body will continue to burn calories for up to 36 hours after you stop working out.
After you start weightlifting you may see your weight increase, but no need to worry! Muscles are denser than fat, meaning if you see the scale shift after a few weeks of hitting the gym, you are building up muscle. Over time, you will start to see yourself thinning out and building a more defined look. Weightlifting plays a huge role in keeping those extra pounds off while making you look and feel amazing.
Overall, finding a weight-loss tactic is up to you, take some time to figure out what works best, but implementing these lifestyle changes will give you the needed head start on your journey. Making such big lifestyle adjustments is never easy, but once you see the number on the scale decrease, you’ll be happy you decided to take care of your body and your health.
Article Sponsored by Currax
About the Guest Author – Casey Scott
Casey Scott holds a Bachelor of Arts in English and a minor in Social Entrepreneurship. She attended the University of Delaware before moving to San Diego to begin her career in Digital Marketing. She loves going to the beach, traveling, and spending time with friends and family.
