More gym foe than fan? That’s fine! You can lose weight without hitting the weights or — even worse — doing cardio.
With the new year (and new decade) upon us, you may be looking to shed a few pounds in a flash. Rest assured your resolutions are 100 percent achievable. You just need a few common-sense tips and tricks in your back pocket.
Adequate sleep is essential to weight loss (and for lots of other reasons!).
Failing to get your beauty rest can do a number on appetite-regulating hormones like leptin and ghrelin. Fluctuations in these hormones can make you hungry and make you crave unhealthy foods — all the more reason to hit snooze
Finding your bliss can also help you find your goal weight. Like lack of sleep, chronic stress can throw a wrench in your hormonal balance. Plus, many of us tend to cope with stress by eating comfort food that’s probably not the healthiest.
Yoga, meditation, and breathing exercises are all simple and reliable ways to help keep your stress levels in check.
It goes without saying that water should be your beverage of choice even if you’re not trying to lose weight. But water can work wonders on your waistline, especially if you drink some before chowing down.
Research has shown that downing two glasses of water 30 minutes before a meal can reduce hunger and overall calorie intake.
The harsh truth is that portion sizes aren’t what they used to be. They’re MUCH bigger, especially in restaurants.
Putting more on your plate can lead to overeating and weight gain, but that doesn’t mean you have to starve. Just be mindful and serve yourself a bit less than you would normally. You won’t miss the extra calories.
As tempting as it might be to binge-watch your favorite show while going to town on your favorite meal, it’s best to minimize distractions while eating if you’re trying to lose weight.
If you’re not mindful of what’s going into your mouth, you’re much more likely to overeat. One study found that people consumed 10 percent more if they were distracted during their meals.
If you regularly use social media or watch TV while eating, try to go screen-free.
The link between vitamin D and weight loss isn’t crystal clear, but folks in larger bodies tend to have lower levels of vitamin D in their blood. Even more interestingly, people who lose weight tend to experience an increase in vitamin D.
Some research suggests that supplementing with vitamin D can aid weight loss and fat burning. Whether you take a supplement, catch some sun, or eat vitamin D-rich foods, this vitamin comes with the added benefits of stronger bones and increased immunity.
Sugary beverages and soda are nutritionally useless and calorie-dense. These things should be the first thing to go if you’re looking to lose some weight. Try replacing these drinks with water.
Odd as it may seem, some research has found that eating food off red plates can help people eat less. This color bias may be due to the fact that many warning and stop signals are red. Whatever the reason, it’s worth a try, especially when eating less-healthy foods.
Too often we eat with everything but our stomachs. We eat with our eyes and sometimes our emotions. As a result, we don’t always stop when we’re satisfied but rather when we’re borderline exploding.
Practicing mindful eating means staying present at meals and snacks and listening to your body’s internal cues and cravings. The next time you sit down to eat, slow down and really pay attention to how you feel throughout your meal.
Shared family meals have be found to encourage healthy eating habits that influence long-term nutritional health.
That being said, there are all kinds of families, and certain familial situations are anything but healthy. With those variables in mind, eating in good company is always a good idea.
