Making small changes to your daily life can have a big impact on achieving optimal health and desired bodyweight. Here are 16 tips you can get healthier and lose weight without changing your schedule.
1. Don’t Skip Breakfast.
It is important to start up your metabolism. Hunger sets in long before it’s time for lunch, so those who haven’t had breakfast often reach for snacks that are high in fat or sugar.
2. Eat your carbs earlier in the day.
It is easier to digest carbs earlier in the day. So while it is important to eat a balanced diet, keeping your carb heavy meals at breakfast will help you stay fit.
3. Ditch the elevator, the escalators and the movators. Take the stairs instead.
Taking the stairs can shrink your waist by almost 2% in 12 weeks.
4. Learn what you’re really craving.
When you think you’re craving candy, you may just be craving sugar. Eating a piece of fruit can eliminate this quickly. The more you know about what your body really wants, the more likely you are to find a healthy alternative and feel satisfied.
5. Always eat your calories.
Don’t waste calories by drinking them. Chewing triggers satiety, so you may take in 15% fewer calories than if you eat your apple instead of drinking its juice.
6. Make a plan to drink more water.
You’ve been told a million times to drink water but that doesn’t make it any easier to remember while you’re busy. So link your sips to something you do often, for example whenever you check your email. This will keep you full all day and make sure you get the amount you should have.
7. You need to also drink a glass of water before your meals.
Often when you think you’re hungry you’re actually just thirsty. Try to stop yourself from going for the bread by drinking water instead. It will also help you digest your food better.
8. Ditch your chair for a standing desk.
It may be hard a sell to convince your boss this but there are tons of benefits from getting a standing desk, one being that you’ll lose weight. And that it will make you move more.
9. Keep healthy snacks handy with you at all times.
Fail to plan, plan to fail. Make sure you have food options with you to cut down on vending machine adventures.
10. Skip soda and drink more green tea.
A study for The Journal of Nutrition found that green tea decreases body fat. It’s also a great way to get calorie-free caffeine.
11. Put your food on smaller plates. Better if they are blue.
Prone to overeating? Putting your food on smaller plates will help you eat only the amount you should. For something a little extra, use blue plates. The color blue can act as a appetite suppressant.
12. Stash away your credit card. Pay with cash.
You’re more likely to impulse buy food when you can pay with a credit card. Taking the time to count out your money makes you more aware of what you’re purchasing.
13. Be aware of what you put in your salad.
Salads can be deceivingly high in calories. Make sure your salad is balanced by skipping the high calorie options (like fried chicken or fatty salad dressings) and cut the size of your portions. Stay away from fast-food salads especially.
14. Slow down the speed it takes to eat a meal.
By eating slowly you are able to give your stomach time to digest. So you’re more likely to know when you are full and stop eating.
15. It’s ok to fidget.
those who spend more than two hours on their feet can lose up to 350 extra calories a day. So, get up and start moving around.
16. Don’t be hard on yourself.
Obsessing over losing weight can become counterproductive. Stress does crazy things to your body and you will have a harder time losing weight if you stress about it. So stay calm and eat clean. If you need a sensible guide on eating clean and eating whole, check out the Cruise Control Diet, whole-foods approach to weight loss and optimal health.