Many people struggle with weight loss and rely on unhealthy marathon workouts and deprivation diets to see results. But what if losing weight didn’t have to be about depriving yourself? By following these ten simple changes to your daily routine, you can reach your weight goals by still feeling strong and energized.
1. Limit packaged and processed foods
Packaged foods are typically high in sugar and sodium, which contribute to weight gain. Limiting the amount of packaged and processed foods from your diet will help you reach your weight loss goals.
2. Watch what you drink
Many people forget that fruit juices are really high in sugar. So, not only are your high calories coming from what you eat but also what you drink. Instead of fruit juice, try making a well-balanced fruit smoothie. Smoothies can be a good way to reach your suggested protein intake for the day.
Other drinks to be aware of are sodas, energy drinks, and alcohol. All can be detrimental to your weight loss journey. You can never go wrong with a glass of water. One of the most important things during weight loss is to drink the recommended amount of water for your body, which we go into more detail later.
3. Infuse strength training into your routine
Basic bodyweight exercises such as push-ups, squats, lunges, etc. help develop muscles that increase metabolism speed without having to lift heavyweight. You can also use resistance bands with the same movements to isolate specific muscles more. Whether you’re doing bodyweight or weight machine exercises, both are great ways to promote weight loss.
4. Move more throughout the day
More often than we’d like we’re either sitting at a desk or driving to places in our car. Think about all the opportunities you could use to stand or move around—walking to the store instead of driving or standing while you’re working. It’s important to stay moving all day to keep your body active. When you wake up, go for lunch or after work, try going for a quick, brisk walk to get more steps in throughout the day. Any movement you do will help keep your body burning calories.
5. Get a fitness tracker
These days, fitness trackers let you have better control over your health by giving you relevant data about your sleep, workout, and feeding habits. Buy a fitness tracker to help you reach your weight loss goals by monitoring how many calories you burn, how many steps you take, and how many hours you sleep at night. Fitness trackers are also useful for monitoring your heart rate.
6. Keep a food journal
Sometimes, we are not that conscious of how much and how often we eat throughout the day. By keeping a food journal, you will be able to write down every meal and snack that you eat per day. This results in taking more initiative of your eating habits by having better control of your portions and making better nutritional food choices.
Another option, instead of a journal, is tracking your food by using macros. Tracking macros help you determine the amount of each macronutrient (carbs, proteins, fats) your body needs to lose, maintain, or gain weight. Calculate your macros here.
7. Stay hydrated
Now, let’s talking about hydration. It is not unusual for people to mistake thirst for hunger, thereby eating more beyond what they need. Make sure you take sips of water throughout the whole day as it helps to enhance digestion and speed up metabolism. However, it should be noted that the quantity of water to drink throughout the day varies with every individual. For instance, people who are active, take certain medications, or have specific illnesses may need to drink more or less water per day.
8. Exercise with a friend
Exercising alone may lead to complacency. When you have a friend to challenge you and hold you accountable, you will be able to better stick to your workout routine. This doesn’t mean you have to work out with someone in person to have an accountability driver. Try downloading a fitness app with a community of people doing the same exercises as you, where you can share progress and struggles. Nowadays, there is no excuse not to get your workout in!
9. Sleep well
Finally, we need to talk about the importance of sleep. If you do every other thing on this list, but you don’t get enough sleep, you may never see your desired results. Make sure you go to bed at a reasonable time to get at least 8 hours of sleep a night. You will instantly notice how your mood and energy levels change. Research has shown that not having enough rest a few nights in a row can lead to immediate weight gain.
Are you just starting to get back on track with your healthy lifestyle? Begin by incorporating only one or many of these simple tips to get started on the right foot!