Have you been struggling to lose weight? Listed below are 20 quick ways to weight loss. Applying these tips can get you to start losing weight or get you over your weight loss plateau. If you want a fitness and nutrition plan to support your weight loss take the 7 Day Free Trial.
1. One Day at a Time
It is so important to look at taking little steps. Most people with any diet program don’t reach their weight loss goals as they overwhelm themselves and then quit. If you hate what you are doing you won’t continue long term. Find things you like to eat and like do in fitness.
2. Get a buddy
Someone to talk to is so important. Everyone always thinks they are the only one going through their issues. Find another person taking on losing weight. You can even talk to them through message boards.
3. Add weight lifting not just cardio
Lifting weights supports building lean muscle tissue that allows you to burn more calories 24 hours a day 7 days a week.
4. Don’t just cut carbs
Start eating 5 small meals and you will see your carb cravings go away. You need a small amount of carbs in each meal for energy and skipping carbs in meals is what causes the cravings where we then overeat carbohydrates all at once.
5. Have a specific goal
It is really important to write down your goal and make it specific. Just lose weight is a recipe for disaster. Also, make sure it is realistic and healthy.
6. Quit drinking soda or specialty coffee
I know they taste good though they give you tons of empty calories you don’t need. Many coffees at Starbucks have over 400 calories which as many calories most people need in entire meal.
7. Cook by grilling and broiling
Grilling and broiling keeps the unhealthy fat and calories off your belly unlike frying your food.
8. Avoid junk food
Avoiding junk food becomes easier as you start to eat every 2-3 hours. Most just food cravings come from low blood sugar from gaps in your meals.
9. Start each day with breakfast
Have you noticed that when you eat breakfast you are hungry in 2-3 hour though if you skip breakfast you can not eat till lunch? When you eat breakfast your metabolism starts burning calories which is why you get hungry. When you skip breakfast your metabolism shuts down and when you get to diner your food gets stored into your love handles and more no matter what you eat.
10. Treat yourself
I know we all want to the big ending number though positive rewards are essential to mental health.
11. Use smaller dishes
Most people fill their plate so take a smaller plate to add less food.
12. Drink water
Switching to water gives the fluid you need with no calories. Add a lemon for more flavor.
13. Don’t finish your plate
Always leave food on your plate. This mentally allows you to be better under control of you natural feeling of full. Most people blow by this feeling because they have been programmed to finish their plate.
14. Eat five meals a day
This is the key to train your body to burn fat as your main fuel source.
15. Have a fitness plan
A professional plan is essential to your results. Also, have one that progresses as the workout may be good for the first month and then you need a new one.
16. Don’t pick fad diets
You know it is a fad diet because it promises instant weight loss. It takes your body 90 days to make physiological changes to your metabolism. So give yourself time.
17. Burn extra calories
Do exercises while you watch tv, park in the back of parking lots, or take the stairs and those calories add up fast when you do something every day.
18. Look at labels
Look at how many calories are in the food you eat, you may be surprised. Understanding allows you to make better decisions on what you eat or don’t eat.
19. Eat raw vegetables
Keeping raw vegetables like baby calories allow you to have healthy food available with little calories if you have to eat something.
20. It is all in the habits
Each thing you do is to build better habits. Good habits is the only way to keep the weight off.