Have you tried every single fad diet and weight loss program on the market? If it feels like you’re fighting a losing battle and adopting super strict diets and going to the gym every single day is making you miserable, then it might be time to alter your approach to weight loss. Healthy and sustainable weight loss can be achieved through small lifestyle changes. Sure you can always use weight loss supplements as support, we all take vitamins to support our immune system, but you should look at weight loss as a lifestyle, not a quick fix. Check out these 10 healthy lifestyle habits that support weight loss and maintenance to help you achieve your health and weight loss goals.
Think about the last time you went to a restaurant – wasn’t your meal a massive portion? Most of us consume two to three times more than we should at a single meal, which eventually trains our mind to believe that that’s how much food we should be eating. Keep track of nutrition labels for proper portions for a single person and try using smaller plates to trick your brain into thinking you’re eating a bigger portion than it really is.
Drink a lot of Water
Drinking enough water is important for hydration, but sometimes what may feel like hunger can simply be thirst. This “hunger” can make you snack throughout the day, so if you think you may need a snack drink a glass of water and wait 10-15 minutes to see if you’re really hungry. You can make water more exciting by adding lemons, berries, cucumbers, mint or other refreshing garnishes for more flavor.
Don’t Multitask During a Meal
Eating while responding to emails or browsing social media can lead to overeating. When you are distracted you unconsciously consume more food because you don’t realize that you’re getting full. Focus on your meal and once you’re done you can get to everything else on your to-do list.
Make Breakfast a Priority
A healthy breakfast with lean protein and fiber will help you feel satisfied for a long time, and you’re more likely to make better food choices throughout the day. A veggie omelet and some plain Greek yogurt makes for a wonderful start to your day.
Avoid snacks that are high in sugar and try to pass for being healthy. The best way to snack well when trying to lose weight is to pre-portion your snacks according to serving size, this way you will avoid consuming more calories and mindlessly snacking.
Get Enough Sleep
When you don’t get a good night’s rest it can throw your hormones off balance, which can affect your appetite and cause you to overeat, which will completely sabotage your weight loss efforts. Try to get into a regular sleep schedule, even on the weekends, to encourage routine and rest.
Stick to Healthy Habits Always
It’s a lot easier to eat healthy during the week – most of us always pledge to kickstart a new diet on a Monday, right? If you see weekends as the ultimate cheat days, then you’re never going to see the weight loss you want. Instead of following the days of the week try to focus on a healthy lifestyle – with occasional indulgences – which can be maintained all month-long year after year.
Keep a Food Journal
When you keep a food diary you have a detailed log of everything that you are consuming, which is an easy way to spot any habits that need tweaking. You can always look back at your entries and see where you can cut out some extra calories in order to obtain the results that you’re hoping for.
Load up on Vegetables
One of the best ways to get into a healthy lifestyle is by adding good things to your diet instead of removing them. Slowly increase your vegetable intake to keep your body healthy and energized, and since they’re full of fiber you’ll feel satisfied all day long.
Meal prepping will help you save money and will also save you from making rash decisions on unhealthy take-out when you find yourself starving during lunch time. You’re less likely to binge on fast food or skip a meal if you’ve taken the time to prepare a delicious and healthy lunch with wholesome ingredients at home.
Establishing healthy habits takes some trial and error, and like all habits it takes time to build a routine that you stick to. The goal is to change your lifestyle instead of relying on quick fixes and fad diets, which won’t help you lose weight and are not sustainable in the long run.