Let’s be honest, losing weight is not easy. And unfortunately, there is still no miracle pill that enables you to shed 50 pounds overnight. While we’d all love a pill like that, until that day comes try the following weight loss tips to help you lose weight.
- Jot It Down.
- Write down everything you eat. Sure it sounds tedious but studies have shown that people who log their food in a journal regularly keep more weight off than those who don’t take notes. Write down what, when, why and how much in order to glean important information about your habits and make it easier to determine any necessary changes in your diet.
- Measure Food.
Most of us have no clue what a healthy portion size looks like. The next time you grab a bowl of cereal, pour it as normal, then read the label to determine what 1 serving size looks like. Then measure your bowl against actual portion-size. Since we’re poor at judging actual portion-sizes, measure your food to ensure you know how much you are actually eating. After a few weeks, you’ll begin to train your eyes and brain to start recognizing what a serving should look like.
- Beef Up Your Protein Intake. If you want to look and be healthy, make sure you get an adequate amount of protein each day. Protein builds muscle and preserves lean body mass. Protein also takes longer to digest so it will keep you feeling fuller longer. Spread your protein intake throughout the day, making sure to include it in every meal to boost it’s benefits.
- Make Your Meals Colorful.
Keep your meals colorful by packing your diet with fruits and vegetables. Fruits and vegetables are low calorie and loaded with vitamins and minerals your body needs to function, keep your immune system up and maintain strong bones and muscles. They are also full of fiber which is key for slimming down. Like protein, fiber helps keep you feeling fuller longer.
- Reduce Grazing.
Cows were made to graze, not humans. Grazing all day increase salivary secretion and the production of digestive enzymes that stimulate the gut which means your appetite switch is always on. Plus, most people don’t tend to graze on healthy food. Instead of grazing, opt for 3 healthy meals per day with 1 or 2 snacks per day. The goal is to eat when you’re hungry but not starving to reduce the risk of overeating.
- Eat Slowly .
Next time you eat, check the clock before and after you eat. How much time has elapsed? Five minutes? Fifteen minutes? The longer the better since it takes 15-20 minutes for nerve endings in our gut to tell the brain that you’re full. Try the following tricks to help you eat slower: keep food away from the table (you’re less tempted to refill your plate if food is not within arms reach); don’t eat alone (it takes longer to eat when you’re talking to other people); be wary of the tv (tv distracts you making it hard to monitor how much you’re eating so make sure to measure out a finite about of food).
Losing weight doesn’t have to be a struggle. Simple changes in your daily routine can make a big difference on the scale. And if you struggle to lose weight on your own, an Orlando weight loss center can help.