10 Habits to Lose Weight Without Trying So Hard
Losing the extra pounds is no glamorous activity. Even with the amount of information we have easy access to nowadays, it can still be challenging to sift through mounds of weight loss tips to find out which one actually works. However, there is no magic formula for losing weight. It is the cumulative result of tiny, consistent changes. As they say, weight loss is a marathon, not a sprint.
That said, our habits can have a significant impact on our weight. The small things you do as part of your daily routine can either help you lose weight or work against you and cause weight gain. In this post, we will discuss healthy habits that can benefit your overall health and contribute to maintaining a healthy weight.
10 Simple Habits to Lose Weight
Losing weight is a process that requires commitment and lifestyle changes. You see, the reason dropping those extra pounds is very challenging is that the majority of weight-loss strategies are about strict diets, and that can be overwhelming, making you feel deprived and disheartened. Thus, you might keep the weight off initially, but it can just as easily tip the scale off later on. Below are ten small changes you can adopt to help you shift the weight and maintain it:
- Keep yourself hydrated
Keeping yourself hydrated is a good way to stave off hunger and reduce calorie intake. Drinking water with meals can also boost your metabolism and help your body burn fat, as some researches suggest. To entertain yourself throughout the day while not eating, you can opt for low-calorie drinks, such as green tea, ginger tea, or vegetable juice, if you are not a fan of the plain stuff.
- Use smaller plates (and avoid bowls)
When it comes to shedding the extra pounds, plate size does matter. Using smaller plates can help you eat smaller portions and control your calorie consumption without feeling like you're missing out. As this becomes a habit, you will eventually achieve your weight management goal as your body will adapt to smaller meals over time.
- Don’t Skip Breakfast
Generally, breakfast is considered the most important meal of the day – and it turns out it is also an essential part of a healthy lifestyle. When you skip breakfast, your body is deprived of food after a long period of fasting overnight, which can lead to increased hunger and cravings later in the day. This, in turn, may cause you to eat more and choose less healthy foods. On the other hand, eating breakfast can also help jumpstart your metabolism, help you to work harder during your exercise session, and boost the number of calories you burn.
- When trying to lose weight, be a smart snacker
Snacking is the intake of foods other than the main meals during the day. Snacking can be a boon or a bane if you are trying to control your calorie intake. But depending on your diet or how active you are, eating a healthy snack may help keep you on track, preventing unhealthy snacking or overeating on the next subsequent meal. On the other hand, some individuals snack for non-hunger-related reasons, such as habit. Choose snacks that are low in calories and high in nutrients, such as fruit, vegetables, plain Greek yogurt, or a handful of nuts. This way, you can maximize nutrition and satiety while minimizing calorie intake.
- Eat more fiber and protein-rich foods
High-fiber foods can help you feel full and satisfied, reducing your calorie intake. In the same way, protein is important for maintaining muscle mass and can help you feel full for longer periods of time, reducing the urge to reach for a snack from the shelf. Eating clean, unprocessed foods which are healthier and more filling, at least for the vast majority of the time, can help you ensure you are on the right track. Sugar, found at high levels in processed foods, often leaves us craving more food, a sneaky saboteur for when you are trying to lose weight.
- Practice mindful eating
When you are distracted while eating, such as watching TV, scrolling through your phone, or working, it can lead to taking in more than you need and potential weight gain. Pay attention to your food, chew slowly, and be fully present and engaged in the eating experience. This can help you feel more satisfied with your meals to avoid overeating and reduce your overall calorie intake.
- Establish a sleep routine
Getting enough sleep is crucial when trying to drop the extra pounds, as lack of sleep can disrupt your metabolism and increase your hunger hormones. Being sleepy during the day can leave you feeling less motivated and lead to an increased appetite, breaking your healthy regime. It can be hard to adopt this simple habit to lose weight – especially when there are episodes of your favorite Netflix series you are eyeing to catch up on. However, a strict bedtime you don't compromise on (aim for 7 to 9 hours a night) should probably be the first thing you do to encourage weight loss.
- Incorporate more movement into your daily routine
Look for opportunities to move more throughout the day, such as taking a walk after dinner, doing some quick stretching in-between work, or dancing while you clean. One way to ensure you are getting enough daily activity is to invest in a fitness tracker, which can track your daily steps and give you reminders to get up and move when you have been sedentary for too long.
- Controlled cheating
It is actually good to have a planned "cheat meal" or "cheat day" as part of your diet plan - on occasion, some weight loss experts say. Pick one meal, or even day, per week in which you allow yourself to eat foods you crave. Doing so can help you lose weight by providing a psychological break from strict dietary restrictions. Think of this as some sort of reward that can increase your motivation to stick to your overall healthy eating plan. But, while you are at it, keep in mind that cheating should be done in moderation and within the context of an overall healthy and balanced diet. Overindulging on cheat days and making them an excuse for eating more than necessary can be counterproductive and potentially derail your weight loss efforts.
- Set yourself up for success
Making a habit of setting yourself up for success can be a helpful strategy for losing weight and maintaining a healthy lifestyle. Take time to plan your meals and snacks ahead. This way, you will be more inclined to make healthier choices and avoid impulsively reaching for unhealthy foods when hungry or short on time. Keep your pantry and fridge stocked with healthy food choices and snacks, such as fresh fruits and vegetables, lean proteins, and whole grains. Surround yourself with supportive people and healthy reminders that will help you stay on track in keeping that weight off.
Develop Sustainable Habits to Lose Weight that Supports Your Weight Loss Goals
Just as all small calories add up, those simple habits can be your tool to find success in your weight loss journey. If you need some motivation, you might want to read our article about how other individuals who also struggled in managing their weight were able to bounce back from the setbacks in their weight loss journey, and learn from them. That said, start with small, simple patterns and gradually build up for long-term success. Don't feel like you must overhaul your entire lifestyle all at once – small changes can add up over time. Focus on making one or two changes at a time so you don’t get overwhelmed, and be patient with yourself as you work towards your goals.