If you’re trying to lose weight you’ll be happy to learn that there are things you can do to make weight loss much easier and a lot faster.
In fact, a few lifestyle changes and new habits can make a huge difference. Here are 5 great weight loss habits to add to your new lifestyle right now.
1. Eat protein
Protein balances your blood sugar, so instead of spikes and plummets that you experience with starchy carbohydrates and sugary snacks, you feel full and satisfied consistently over the course of you day. You’ll also have an even level of energy that stays with you for longer. And you won’t get overly hungry or experience cravings like you have in the past.
2. Eat often
It probably sounds counter intuitive to consume MORE food, but eating frequent, small meals will stop the hunger pangs that make you want to empty the fridge in one sitting. The key is to make smart food choices (that also help your body burn fat and lose weight) that will leave you feeling satiated most of the day. Here’s how:
- If you currently eat 3 large meals each day, try eating 5-6 smaller meals.
- Ensure that each of your meals contains protein, and a fruit or vegetable.
For example, nuts are a great snack. So are apples and cheese. By choosing whole grains, fruits and veggies, you’ll fill you up quickly and be able to keep your appetite at bay for hours.
3. Drink water and green tea.
Thirst is often mistaken for hunger. Drinking more liquids each day helps to flush and detox your body (many toxins affect metabolism, inflammation and the release of fat into your body). It also keeps you feeling full.
Green tea also has fat burning properties. It actually stimulates your metabolism and it contains caffeine which suppresses appetite. The fact is that green tea is a fabulous fat-burning habit to adopt.
4. Walk — a lot.
A body that’s in motion is a body with a much faster metabolism than one that is sedentary. The more you move the more you burn.
Some experts recommend walking ten thousand steps each day, but others suggest that 30 minutes aerobic activity with a sustained heart rate 5 days per week will help you lose weight. Examples of aerobic exercise are running/jogging, swimming, cycling, and walking.
If you choose to track your steps each day and want to make it to the 10,000 mark, know that 10,000 steps is approximately 5 miles. Start small and build on it. You’ll feel and look great after a short period of time.
5. Lift weights.
Hippocrates explained the principle behind strength training when he wrote “that which is used develops, and that which is not used wastes away”.
The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.
But it’s because muscle burns fat that we really want to lift them. A strength training workout also burns a lot of calories both while you’re working out AND AFTER your workout.
Add a few strength training workouts to your week or lift weights for twenty minutes here and there to begin with. One thing I’ve learned from personal experience is that if you push yourself to painful places, you’ll get discouraged right away. It’s better to start small and slow — your body will tell you when it’s ready for more. It’ll be a lot more fun too.
In summary, as the diet and exercise experts know, the best way to burn fat, lose weight and keep it off is to change your lifestyle. There aren’t any short cuts. Adopt healthy habits and get rid of the unhealthy ones.
Start with these five habits and keep the weight off for good.