July 9, 2014
Easy Weight Loss Tips (Part 1)
Weight loss is never easy. It requires time, effort, dedication, and self-control. However, it really can be easier than we think. We do not have to count calories, follow such strict dietary rules, or limit ourselves to lose weight, and Health.com has just the guide to help us lose weight. With these 15 easy tips, we can lose weight by simply tweaking our current routines.
1) Video Games Help
Don’t want candy? Well, then, grab your favorite electronic device and engage in Candy Crush. Health.com explains that “playing video games reduces the vividness and frequency of cravings compared with waiting it out.” Video games distract people from their cravings of their favorite sweet or dessert or snack by redirecting focus. Plus, a little down time with a silly video game can be a nice way to relax.
2) Stock Up on the Good Stuff
Some studies show that laziness is just as impacting as cravings. If there is easy food available, we are likely to grab that regardless of whether it is healthy or not. So, an easy tweak to our daily lives is to keep healthy fruits and veggies available to snack on. Apples, carrots, bananas, avocados, peas, oranges, and sweet peppers are easy to keep available and near and will definitely help to keep a balanced, healthy diet as well as help us to lose weight. And they are tasty, too!
3) Sleep In
Sleep is important for more than just our neurological functioning. Studies show that if we get less than five hours of sleep a night, we will eat more. In fact, one study published in the American Journal of Epidemiology shows that too few hours of sleep could “send the scale soaring 30% higher than if you got seven or more.” We all want reasons to sleep more and sleep better, so if managing weight is one such reason, then sign me up.
4) Unsweetened, Please
Instead of getting cream and sugar or sweet tea, try drinking just black coffee and plain, unflavored tea. Ordering unsweetened drinks can save up to 40 calories per a 16-ounce drink. Ordering drinks without half and half or cream can save up to 20 calories and 2 grams of fat. This is an easy way to drop some unnecessary calories and sugars. It is amazing what can happen by just doing this.
5) Sit Down to Eat
When we eat standing up, we often eat mindlessly. Think of that last party you attended. Did you eat all those chips and dip while seated at a table? Not likely. You were probably standing around a snack area unconsciously eating. So, instead of doing that, make a plate and find a place to sit. This will allow you to focus on what you eat and be more mindful. And sit far away from the food to help limit temptation even further.
6) Save the Salad for Last
We often eat the salad first for one reason or another. For some, it is in the way of the main dish while others want to make sure to get the veggie serving from the salad. Some still just love the way a good salad tastes. But we can save the salad for last and simply eat it instead of going for seconds of the higher-calorie main dish. Plus, eating the salad last allows the brain to catch up with the stomach to help avoid that overfull feeling. The only real catch with this is to make sure to skip the real creamy dressing and stick with vinaigrettes and the like.
Stress causes the body to release cortisol, which often leads to belly fat. As Health.com explains, “A low-stress lifestyle may keep belly fat away, suggests research published in the journal Psychoneuroendocrinology. For a year, researchers from the University of California at San Francisco followed 61 healthy women; 33 were chronically stressed while the other 28 were not. All were asked to keep a record of their consumption of high sugar, high fat foods. Researchers found that eating these unhealthy foods frequently predicted metabolic risk, including a larger waistline, more belly fat, higher oxidative damage, and more insulin resistance—but only in the high-stress group. Women in the low-stress group who also ate a lot of high fat, high sugar foods did not experience the same negative metabolic effects.”
8) Drop the Diet Soda
Despite the fact that diet sodas have no calories, carbs, and other weight-affecting things, studies show that people who drink diet actually have larger waistlines. In fact, I wrote about one study that showed that diet sodas actually do not satisfy the body’s need for sugar. It is just a tease, and we end up eating more sugar. The best bet is to give up soda altogether.
In the next installment, we’ll look at the other seven easy life tweaks that can lead to weight loss.
Image Credit: Thinkstock