Losing weight can be impossible at times unless you are incredibly passionate about it. If shedding pounds without starving or following one of the many modern weight-loss diets have been your most prominent dream, here’s something you should know – yes, you can lose weight without overhauling your current lifestyle but just by incorporating a few changes in your everyday habits.
In this article, we will talk about 10 small habits that you can fit in your routine to lose more weight in less time.
#1 Have More Water
Sometimes what you think is hunger is a thirst call. While unnecessary snacking can gain your weight, hydration can curb your appetite and boost your energy expenditure. Start your morning with two glass of water and continue having 500 ml of water every hour to reduce the number of calories you intake.
#2 Have Proteins, Especially in the Morning
While skipping breakfast is a bad idea; having no protein in the morning is equally bad for weight loss. A high-protein breakfast can cut back your cravings and aid in weight loss by decreasing the production of ghrelin, a hormone that triggers hunger. A breakfast loaded with eggs, cheese, paneer, nuts and seeds, and Greek yogurt in your breakfast are considered natural treatments to manage obesity.
#3 Pay Attention to Your Meal Portions
Most Americans eat 2 – 3 times the actual serving size. Massive portions can signal your brain to think that’s the amount of food your body needs every day. This can lead you to eat more at regular times and gain weight. Therefore, train your mind to eat less. Take food on a smaller plate and serve everything at one go. Avoid buffet at all costs.
#4 Eat More Slowly and Mindfully
One of the most straightforward tactics to reduce weight naturally is to eat food slowly and mindfully. Eating mindfully refers to the act of eating without any disturbance, such as TV or mobile. Eating slowly and consciously can not only make your food taste better but also signal the brain when your stomach is full at the right time, a process that usually takes around 20 minutes.
#5 Squeeze in Some Early Morning Exercise
Start your day with some good physical activity – perhaps a 30-45 minute walk or a 20-minute HIIT or even 20 sets of Surya Namaskar. Exercising can help you manage calorie deficit, keep your blood sugar level at bay, improve your stamina and metabolic rate. Moderate to high-intensity workouts will help you shed fat and build lean muscles rapidly.
#6 Make Your Meals at Home
Processed foods, gourmet foods, and restaurant meals are tasty and could be a part of your cheat day. However, if you make them your everyday meal, your body will unnecessarily load with trans-fat, unhealthy carbs, cholesterol, and saturated fats, because that is what these foods are made up of. Cooking meals at home will help you watch your calorie count, and the right nutrients you put into your body. Skipping calories is good, but depriving your body of regular, balanced meals can lead to more fat storage.
#7 Sleep Long and Sound
You must get at least 7 – 8 hours of sleep to kick your metabolism to shed weight. Sleeping a little longer will also not harm. Sleep deprivation can trigger hormones that increase appetite and store fats instead of expelling them for energy. Lack of sleep can lead your brain to eat more calories. To sleep soundly, you must hit the bed at least half a before bedtime so that you sleep in time. Also, try to avoid using a cell phone or TV before bedtime.
#8 Take More Walks
Apart from 30-minute of exercise 5 days a week, you must also keep your body active through other means. For instance, walk up to the grocery instead of driving, take the stairs instead of the escalator, use public transport or bicycle for commuting, wash clothes by hands instead of the washing machine, get into your fours to sweep and mop the floor and so on.
#9 Choose Your Snacks Smartly
Load your fridge and pantry with smart snacks for munching in between meals. Snacking can be your foe or ally when losing weight. People tend to eat unknowingly more if they do not control their portion. Therefore, pre-portion your snack ahead of time, swap crackers and chips with nuts and berries, and stop eating directly from the packet to promote weight loss.
#10 Enjoy Some Hobby
Finally, keep yourself occupied to stop eating mindlessly. Binge eating is highly associated with boredom. We tend to eat more when we are bored, tired, sad, and depressed. That’s when your hormones start acting crazy. Therefore, a hobby or sport can keep your mind focused on it and away from food.
Small changes can cause significant results. Everything good comes in small packages. Moreover, yes, a healthy, sustainable weight loss can be achieved with minimal changes. Try to fit these simple habits into your lifestyle to see a fantastic change in the way you lose weight.
Jennifer is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.