Anyone who has ever wanted to lose some weight has probably tried any number of fad diets or crazy tricks and tips that they randomly found online that people say are supposed to help you drop the pounds. The truth, however, is that no single trick is going to miraculously shed the excess weight off, what you need to do is make a change in your life.
You aren't gonna lose weight over night. When it comes to losing weight, consistency is key. Sticking to certain habits everyday will help you get the body you want. Though it might be hard at first to stick to the changes, you just have to do it, and overtime it will become easier, until it is just a normal part of your routine.
Let's take a look at some of the best habits you can implement into your life if you're planning to lose weight.
Get On the Scale
A study that was performed at the University of Minnesota suggests that being aware of your weight on a daily basis can actually keep you more focused on healthy living and prevent denial from setting in regarding how much you actually weigh. The researchers state that those who weight themselves daily lose 2 times as much weight as one who only steps on the scale occasionally.
Expand Your Knowledge
A study conducted in Canada revealed that people who had been given an abundance of exercise and nutritional advice seemed to make wiser choices with regard to diet, exercise and a healthy lifestyle. To ensure you say on track, subscribe to a health magazine or frequent the Internet and browse nutrition blogs.
Skip the Combo Meals
Sure the combo meal seems like a good deal and may even save a buck or two, but honestly do you really need all that food? Probably not. Typically a combo meal is filled with an oversized portion or added calories that are not healthy or necessary. So instead, order a small burger or a grilled piece of chicken or fish, skip the fries and large soda, your body will thank you.
Early to Bed
A study done at Harvard University found that people sleeping less than 6 hours per night were more likely to gain a significant amount of weight than those who got between 6 and 8 hours of sleep. Lack of sleep has been linked to an increased appetite, a lack of ability to resist food temptation and a craving for high calorie junk food.
Manage Stress
When our bodies are under stress we release a chemical called cortisol, which is a hormone that fosters the storage of fat within the abdomen. When you feel you are under pressure and stressed, try coping with that stress in a healthy way. Attempt to de-stress by using deep breathing techniques, going for a walk or joining a yoga class.
Skip The Elevator
Something as simple as taking the stairs rather than the elevator sounds silly, but it is a form of exercise. We all know that integrating exercise into our daily routine is a key component to maintaining a healthy weight, so why not get in that exercise any way you can? For instance, park your car in the far end of the parking lot, take a brisk walk on your lunch hour or forego an email and go and speak directly with your co-workers.
Hit The Pavement
A study done at the Mayo Clinic suggests that doing some form of light exercise after a meal, such as walking, can help prevent the body from storing fat and can lower blood sugar. If you’re not up for a walk, that’s ok, simply keep moving after dinner. Clearing the table or washing the dishes is a great way to get moving after a meal.
Surround Yourself With Healthy Foods
Stock your kitchen with healthy foods. Sometimes quick and convenient is the way to go, but easy doesn’t have to mean unhealthy. Stock up on fresh fruit, keep healthy snacks like nuts in your purse or at your desk and pre-wash and chop veggies for a quick healthy snack on the go.
Laugh It Up
A study published in the International Journal of Obesity suggests that laughing just 15 minutes each day can help you to burn up to 40 calories. How many calories you burn depends on your current weight and how intense your laugh is. It may not sound like a lot, but why not give it a try? Besides, happy people are healthy people.
Ditch The Distractions
Many of us spend our meals distracted. A study from the University of Birmingham revealed that people who were distracted during a meal tended to eat an abundance of unhealthy snacks later on in the day. The theory? Since you were distracted at the meal your brain and body did not fully appreciate the experience and you are left unsatisfied.
Food Habits Of Skinny People
Bring On The Breakfast
We’ve all heard that breakfast is the most important meal of the day. Research published in the American Journal of Epidemiology states that people who skip breakfast are on average, nearly 5 times more likely to be overweight. So eat a nutritious breakfast to get that metabolism going.
Enjoy Snacks
Indulging in nutritious snacks throughout the day can keep you thin. Research published in the Nutrition Journal found that eating snacks that are low in sugar and high in protein could actually help boost weight loss. Healthy snacks will keep you from being hungry, balances blood sugar and prevents fat from storing in the body. The best healthy snack choice: nuts.
Eat Dinner Early
A study done at Northwestern University examined the eating and sleeping habits of 52 adults. They found that the participants who ate dinner after 8 pm tended to intake the most calories and had the most body fat. Eat dinner at least 3 hours before bedtime so that while you sleep, your body will burn fat not store it.
Stick to the Same Foods
Eating the same foods each day may sound boring but it can be helpful in maintaining a healthy weight. You don’t have to eat the same thing every day, but research suggests that establishing a routine helps you to consume less food. The idea is that trying new things every day is a novelty and leads to overeating. Having a plan lessens the likelihood of impulsively grabbing an unhealthy choice.
Drink Up
Americans tend to drink an abundance of sugary beverages. Replacing just half of what you drink with water can save you nearly 20 pounds a year. A study done at Virginia Tech had participants drink 2 glasses of water before each meal for 12 weeks. At the end of the study the participants who drank water lost 30 percent more body fat.
Select Whole Grains
Research published in the American Journal of Clinical Nutrition states that people who choose whole grains over white flour products lost more fat around the abdomen than those who did not. One of the benefits of choosing whole grains is the fiber. Adding fiber to your meals helps you lose belly fat and stay fuller longer.
Spice It Up
Eating spicy foods helps to achieve weight loss. A component of chili peppers called capsaicin acts as a natural appetite suppressant. Capsaicin is also thought to boost metabolism and decrease inflammation. Adding spice to your meals such as cayenne pepper or chili peppers can be a tasty way to stay trim.
Chew, Chew, Chew
Research published in the American Journal of Clinical Nutrition suggests that chewing food thoroughly and eating slowly can limit calorie intake. Chewing more can actually decrease hunger and increase appetite-suppressing chemicals in the body. So sit down at your meals and chew, chew, chew.
Pile On The Protein
Protein makes you feel fuller longer and prevents you from overeating. A study published in Nutrition Metabolism found that eating a diet of about 30 percent protein lead participants to eat less calories throughout the day and lose more weight over time. Try to include some form of protein in each meal and snack.
Treat Yourself To Daily Dessert
Once you have committed to a healthy diet it’s important to stick with it. One way to ensure this is to reward yourself at the end of each day. Choose a food you love, perhaps a dessert, and eat about a 200-calorie portion of it. Only eat the dessert if you otherwise followed your healthy diet plan, a little reward goes a long way to keeping you on track.
Forget Fad diets and crazy tricks and make some changes today. Live how the skinny people live. Making healthy changes will get you on the road to weight loss and rewarding yourself will ensure you stick with it.