Shedding pounds is not about quick fixes. It is, however, about your health and changes in your lifestyle that can help you reach your goals.
We at Bright Side made a list of 10 subtle changes that will put your “pound struggles” to an end.
10. Know your game.
Nowadays, most restaurants provide lighter alternatives to favorite dishes as well as nutrition info, which can be very useful and revealing. You’ll often find that a hamburger contains fewer calories and fat when compared to a salad topped with creamy dressing and croutons.
A good example from McDonald’s: a classic hamburger has a nutritional value of 250 calories (no fries!), and buttermilk chicken salad (doesn’t that sound healthy?) contains 520 calories. That’s twice as much!
9. Add a ziplock.
Now this one is a must. It works better than any other magic pill. A homemade lunch will save you thousands of calories and dollars too. Boiling eggs and making a healthy wrap only takes 10 minutes but will result in a 300-400 calorie cut. This then transfers to a smaller number on the scales and an extra outfit for a gorgeous new you!
8. Sleep is a must.
Get to bed one hour earlier, and see one pound less on your scales after a week. Research recently conducted by the University of Pennsylvania proved that people deprived of sleep for several nights gained weight almost immediately; the well-rested group showed excellent weight loss results.
It will certainly be hard to discipline yourself, but the result is so worth it.
7. Walk it off.
If you are not ready to hit the gym yet, going for a brisk walk is one of the best ways to start. It’s nice and easy, and you can take your time, enjoy the scenery, and literally “take a break.” You won’t burn the extra pounds in a day, but we are talking about subtle changes, right?
Using a fitness tracker/pedometer/Fitbit/you-name-it is of great help in getting to understand how much you really move during a day. Some sophisticated models buzz nastily until you get off the chair and start moving. Technical progress at its best.
6. Add protein.
In 2015, The American Journal of Clinical Nutrition published research that proved how protein can support weight loss and its maintenance. Eating a high-protein diet helps you feel satiated during the day, which results in fewer food cravings. An ideal example would be a 2-egg omelet in the morning, a chicken wrap for lunch, and at least 4-6 ounces of poultry/fish/meat for dinner. If you are not a big fan of all the above, try substituting one of your snacks with a protein shake, Greek yogurt (22 g of protein per cup!), and/or cottage cheese.
5. Add good fat.
You may think it’s a joke, but it’s not. Monounsaturated fat is the good fat and may help you lose weight, normalize blood sugar levels, and lower the “bad” LDL cholesterol. So indulge in whole milk, avocados, salmon, almonds, and may the force be with you!
P.S.: Portion control required. That chunky almond butter is mind-blowing, so keep it down to 2 tbsp.
4. Add a mini workout.
There is a reason why the 5-minute all-body workouts have become so popular. They work. Try adding sit-ups, squats, and push-ups to your daily routine. 40 squats a day? About 1.5 minutes of your time. But every day!
Adding wrist/ankle weights can improve results drastically. You should try it!
3. Trim your portions.
Knowing what YOU like and what you could easily skip is another great tip. Are you a fan of cookie dough? Pasta? Or maybe pizza? By writing down your favorite dishes, analyzing them, and making a priority list you can say, “I’ll skip the pizza and let my BFF have it all!” But then on Saturday, you can treat yourself to sushi and a glass of wine.
2. Plan a “day off.”
There is no way one can eat healthily all the time for the rest of their life. And you wouldn’t want to live that life. Plan days when you enjoy your favorite dish without hesitation (e.g. once every 2 weeks). Enjoy, and savor the moment.
1. Write it down.
Keeping a food journal can help you practice portion control and analyze your progress. It also serves as a gentle reminder: “Oh, but we just had lunch,” or the opposite, “It’s time for a healthy snack so I don’t binge on food this evening.” If you prefer a digital version to a simple notepad, download a food diary app.
What do you think about weight loss recommendations in general? Are they helpful at all? Share your thoughts with us.