It’s natural for your weight to fluctuate throughout the year. Maybe you eat a bit too much during the holidays and gain a bit of weight, or you come down with a stomach flu and end up shedding a few kilos. A slight drop on the scale is normal and nothing to worry about.
But if you drop at least five percent of your body weight in less than six months—and you can’t pinpoint a good explanation for that weight loss—it’s time to let your doctor know what’s up
Sticking to a conventional diet and exercise plan can be difficult and trying to lose weight takes a lot of sweat and discipline, but even when you’re not powering through a treadmill workout or counting those calories, there are a lot of simpler ways to see those kilos or pounds drop on the scale.
Use Smaller Plates for Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
Snack on high-protein, high-fiber foods
Eating fiber-rich and high protein foods has powerful effects on appetite, helping you feel fuller for longer and help you eat fewer calories.
When it’s time to snack, make your food work for you. Stay away from the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs
Get some sleep
When it comes to health and weight management, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.
A lack of sleep doesn’t only affect how much and which food you eat, but also how it metabolizes that food. Insufficient sleep messes with your metabolism by making your body more insulin resistant—a condition that usually leads to diabetes and weight gain.
Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.
Eliminate Sugary Drinks
Added sugar in drinks may very well be the single worst ingredient in the diet today.
Those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon or mint in order to save on important calories.
Note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Don’t go hungry too long
A little hunger can be good for you, but starving yourself all day in order to dig in on dessert at night is both unhealthy and diet sabotage.
Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
Drink water before every meal
Drinking water can help you eat less and lose weight, especially if you drinking before a meal.
Have you ever heard the saying: “sometimes when you think you’re hungry you’re actually just thirsty.” Turns out, drinking water for weight loss isn’t just a myth.
Try and drink about 500 ml / 16 oz(2 cups) of water 30 minutes before your big meals. Why? water starts filling you up and might help reduce your appetite.
Remember to replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect.
Even if you’re not in the mood or out of time to workout, you can burn a few extra calories by making an effort to move a little more during the day.
Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little further from the office entrance are all simple ways to up your calorie burn.
You would be amazed how many calories you consume without paying attention. Paying attention to what you eat may help you consume fewer calories.
Eating while watching TV, driving, etc. causes us to overeat more than we realize and we don’t feel satisfied either.
They say, it takes at least 20 minutes for your stomach to register that you have eaten.
Have a piece of dark chocolate for dessert
Think sweets are the enemy of weight loss success? dark chocolate might be your best friend for weight loss.
Antioxidants in cocoa has shown to prevent weight gain and lower blood sugar levels.(Source)
It may not feel quite as satisfying the first few times, but as you push yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy treat.
Opt for raw
When you’re hungry, grabbing a piece of fruit is easy.
Fruits are naturally sweet, high in fiber, and full of hydration. If you fill up on fruits, you’ll be less likely to want to eat other foods.
Raw vegetables can have the same effect.
There are many simple lifestyle habits which can help you lose weight. Some have nothing to do with your conventional diet or exercise plans.
Using smaller plates, eating more slowly, drinking water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple habital changes can have a massive impact on your weight over the long term.