When it comes to losing weight, you know the drill: eat fewer calories and burn more calories. If you follow these suggestions, you should be able to lose weight quickly and easily.
1. Count Calories
Calorie counting provides you with a simple and healthy formula to follow. You will lose weight if you consume fewer calories and burn off more calories. Isn’t that straightforward? Cut out calorie-dense drinks like juice, lemonade, and, most difficult of all, that nightly glass of wine. According to studies, people who keep food diaries consume 15% less food than those who do not. (1) Then eliminate or reduce the calories in spreads, dressings, sauces, condiments, drinks, and snacks; they could mean the difference between gaining and losing weight.
People who track everything they eat, especially while they’re eating, are more likely to lose weight and keep it off in the long run, according to research. (1) When the pounds start to creep up on you, start tracking your calories with an app like MyFitnessPal. It will help you keep track of what you’ve eaten. Plus, when it’s written out in front of you, you can easily spot some other aspects of your daily meals that could be improved.
2. Watch your Portions
Meals should be served in smaller dishes. Serve food in reasonable portions and refrain from asking for seconds. Any leftovers should be put away in separate, portion-controlled containers. Consider freezing any portions you won’t be eating for a long time. Portion control is effective for a simple reason. It gets to the heart of why we gain or lose weight, namely the fact that the quantity of food we eat, not the quality, is the most important factor.
3. Eat the right foods
This means you should eat plenty of fruits and vegetables, as they will aid in the development of your metabolism. It will also assist you in burning calories more quickly while still allowing you to lose weight in a healthy manner. In order to lose weight while keeping your digestive system in good working order, you must also eat plenty of fiber.
Almost every meal should include some form of greens (usually some sort of salad), in my opinion. Some of you may find it extreme, but trust me when I say that once you start, you’ll be hooked! Lunch should consist of a large salad, dinner should consist of grilled asparagus with olive oil and garlic, and breakfast should consist of a spinach quiche. There are a plethora of options. You don’t need to follow a complicated diet; simply eat as many vegetables as possible every day. Leafy greens have a low calorie count but a high nutrient content. You’ll notice a difference if you make them the main focus of your lunch and dinner. (2)
When people start eating more leafy greens, they usually notice an immediate and noticeable energy boost. This is because leafy greens are high in magnesium and B vitamins, both of which are deficient in most people’s diets. (2) I’ve noticed that when I don’t eat my greens, I have a lot less energy and crave foods like chocolate and sweets on a regular basis.
4. Drink plenty of fluids
I feel more focused and awake on days when I stay hydrated throughout the day, and I’m less likely to reach for that afternoon snack. Always keep water on hand. Keep a water bottle on hand at your desk, in your car, and in the fridge.
“Everyone always asks me for a “magic pill” for weight loss,” says Jennie of Colorado Springs Fit Body Boot Camp. It astounds me how much money people spend on supplements and pills before taking the most important step of ensuring they are getting enough water. Water improves the efficiency of your body! It removes toxins from your system, hydrates your joints, sharpens your mind, and improves the appearance of your skin.
These are only a few of the advantages. The ultimate “magic pill” is water.
5. Get some sleep
Make sleep a priority. Believe it or not, sleep is directly correlated with weight loss.(3) Try going to bed 20 minutes earlier or turning off the screens an hour before you go to bed. Keep your room tranquil. Are you too hot? Too cold? Do you like to snuggle under the covers? Do it! In the summer I like to leave my windows open with a fan. I cannot sleep without covers no matter what. Do what it takes for you to relax and not think about your stress. Take a hot bath, sip some tea and turn off your devices.
If you follow these five simple tips you will be well on your way to your weight loss goals.