- The Top 100 Strategies for Losing Weight Quickly and Healthily
The Top 100 Strategies for Losing Weight Quickly and Healthily
Now it is time to learn about some of the best ways to quickly and healthily lose weight. Before trying out any of these, please make sure that you've spoken to a health professional, as some of the strategies in this chapter may affect people differently.
Take It Slow. The first and most important strategy you should know about weight loss is to take small steps! Typically, people who lose weight end up gaining it right back within a few months. This is because your body can trigger a starvation alert, which can cause hormonal changes that bring you back to square one. This usually happens when people go for fad diets and “quick weight loss” schemes. While you can lose weight quickly, it is important to do it healthily and to work at in small amounts. This can help your body better adjust to metabolism changes. The more you focus on losing weight the right way, the more your hard work will pay off in the end! Cleanse Your Body Before Starting. Although there is a wide debate about fasting and cleansing your body, some experts believe that it can be effective. The best strategy is to do this is once a year or right before you start trying to lose weight. A good cleanse can help reset your metabolism and help your taste buds to enjoy healthier foods. Sleep Tight. Getting the right amount of sleep is a huge strategy that can help you keep the weight off. Your metabolism is at its strongest while you're sleeping, so the longer you sleep, the more calories you're able to burn off the next day. Without the proper amount of sleep, two hormones in your body can become unbalanced and cause you to have more cravings and feel less full. Not getting enough sleep can indirectly cause you to go for energy-boosting snacks that are filled with sugar, salt, and calories. Most adults should get around 8 hours of sleep each night, although older adults only need about 6.
Keep Your Commitment. Losing weight and keeping it off requires a lot of focus and strength. Although you can lose weight quickly and healthily, you will still need to keep your commitment fresh in your head if you want to keep it off. If you lose weight and then go back to your old ways, you will probably end up putting the pounds back on-that happens to a lot of people. Once you get into the habit of utilizing your new weight loss strategies, it can be much easier to keep your weight off. However, deciding to lose weight is a huge commitment, so before you start, you should try to clear up any relationship, personal, or work problems that you have in your life so you can fully concentrate on this. Also, be sure to let people know that you are trying to lose weight so that they can support you and hold you accountable.
What Motivates You? For quick and successful weight loss, you should have a main motivator. Everybody's motivation will be different, so you will need to sit back and think about yours. Do you want to look great at the beach this summer? Do you want to make sure that you're living healthily so you can watch your family grow? Before you get started, brainstorm a few of your motivations. Once you know what they are, you can be much more successful in reaching your goal of losing weight. Have Support. When you're trying to do something by yourself, it can be hard to stay committed. If you're going to do something with a friend, your chances of going through with your commitment can be much higher. You and your friend can keep each other in check. Living healthily is a great goal, so you shouldn't have a hard time finding somebody to do it with. You could also meet other people with the same goal at the gym or at a weight loss support group.
Set Specific and Realistic Goals. Goal-setting is important because it can serve as the road map to your end result. Being specific is important because if you're too vague, you may not have a clear idea of how you're going to execute your goal. For example, if your overall goal is to lose 30 pounds, aim to lose at least 2 pounds each week and figure out what methods you'll try to do that. Don't try to lose 30 pounds in one week-that is unrealistic, and if you can't reach that Goal you may end up getting discouraged. It is also a good idea to start your goal off with the phrase: “I will easily…”
Know Your Metabolic Rate. Knowing your metabolic rate can help you figure out just exactly how many calories you should be eating per day. There are many free calculators online, such as this one, that you can use to plug in your specific figures. When you have this number, you can better plan your weight loss journey.
Strength Training. The more your muscle mass you have, the more calories your body will be able to burn. Many people mistakenly pair strength training with aerobics, but to truly get your metabolism to where it will burn calories more rapidly, just stick to strength training in the beginning. You will learn more about some great strength training exercises in the next few paragraphs.
Do Squats. Squats are an easy exercise that you can perform almost anywhere to help keep weight off. To perform squats, stand with your feet aligned with the width of your shoulders and bend down so that your back is straight above the ground and your knees are parallel with your toes. To see this exercise in action, check out this YouTube video by POPSUGAR Fitness: How To Do A Squat Correctly. Do Push-Ups. Push-ups are another great, easy, at home exercise that you can do anytime to help yourself lose weight. To do push-ups, get close to the ground and hold yourself up with your palms, positioned right under your shoulders. Bending your arms, slowly lower your body to the ground and then come up again. You can do push-ups in multiple reps for the best results. To see this exercise in action, check out this YouTube video on How To Do a Push-Up Correctly by Scott Malin.
Do a T-Push-Up. A T-Push-Up is a variation on the traditional push-up that works your abs a little better. To perform this exercise, do a regular push-up and then when you come back up, lift your hand and raise it over your shoulder as if you're making the letter T with your body. Bring your hand back down and do another push-up, this time raising your opposite arm. Repeat this exercise using multiple reps. To see this exercise in action, check out Passion4Profession’s YouTube video on T-Push Ups. Do Shoulder Press Push-Ups. Another type of push-up you can perform is a shoulder press push-up. To do this, you will need a bench of a chair. With your feet on your surface, put your hands on the floor, keeping them slightly more than shoulder-width apart. Lift your hips in the air, trying to stay as vertical as possible. Lowering your head to the floor, push yourself back to your starting position with your arms and shoulders. To see this exercise in action, check out this YouTube video: Perfect Pushup - Shoulder Press Pushup by Perfect Fitness.
Do Leaps or Skaters. To perform leaps, also known as skaters, position yourself as if you were going to squat but instead, put your weight on one foot and quickly leap to your other foot once you're halfway into the position. For the best results, do continuous reps of this exercise. To see this exercise in action, check out this YouTube video on How To Do a Leap/Skater by Howcast.
Try a Plank Crawl. This exercise can be a bit challenging but it is a great one to add to your list of weight loss exercises. To do a plank crawl, get on the ground and position yourself as if you were going to do a push-up. Slowly bend your forearms until you're in a planking position. Keeping your elbows right under your shoulders, push each arm up at a time until you're back into your original position. Try to do 15 to 20 of these per workout. To see this exercise in action, check out this Plank Crawl YouTube video by themoyermethod.
Do Some Walking Lunges. To perform a walking lunge, keep your arms at your side and stand with your feet apart. With your right foot, step forward, and bend your left knee 90 degrees. Keep your right knee parallel with your right ankle and don't let it go beyond your toes. To see this exercise in action, check out this YouTube video on How To Do a Walking Lunge by expertvillage.
Do Bird Dogs. Beginning on all fours, keeping your palms aligned with your shoulders and your knees aligned with your hips, extend one leg behind you and reach the same arm in front of you. Be sure to not arch your back and hold the position for a minute. You can slowly bring yourself back and repeat on the other side. To see this exercise in action, check out this YouTube video Bird Dog Core Exercise: 3 Variations by BuiltLean.
Perform a Bridge. To perform the bridge exercise, lay on your back, keeping your arms by your side. Keeping your feet flat on the floor, bend your knees and lift your body until your hips are aligned with your knees and shoulders. Hold this position for 3 seconds and repeat. To see this exercise in action, check out this exercise in action, check out this YouTube video on How To Do a Bridge by Howcast.
Do Pull-Ups. Like push-ups, pull ups are another great strength training exercise that can help you stay slim because they affect your body's biggest muscle. To properly perform a pull up, start by fully hanging with your hands shoulder-width apart. Then, pull yourself up until your chin goes over the bar and slowly lower yourself. To see this exercise in action, check out this YouTube video on the Perfect Pull Up - How To Do Pull Ups by Firm Butt Exercises. Do Step-Ups. Step-ups are a great alternative to using a stair-climber and they do not require any special equipment. Using a step, quickly move your body up and down in a stepping motion. This can help you work your knee muscles and burn more calories. To see this exercise in action, check out this YouTube video on How To Do a Step-Up Correctly by Jerry Shreck.
Do Stick-Ups. Yes, there's another exercise with the suffix “ups” and it's called stick-ups. To perform this exercise, stand against a wall. Keep your feet half a foot from the wall. Hold your hands over your head, as if you're a part of a “stick up.” Hold your elbows, shoulders, and wrists against the wall and tuck your elbows in, bring your arms down toward your sides. To see this exercise in action, check out this YouTube video on the Stick-Up Exercise by Cube Dweller Fitness.
Do V-Ups. A V-up is like a crunch except much more effective. To do a V-up, lie on your back and keep your legs straight. Holding your arms above your chest, contract your ab muscles and curl your body by lifting both your chest and upper legs. Keeping your back straight, stretch both end-points of your body together. Go back to your original position and repeat. To see this exercise in action, check out Athletic Muscle Building’s YouTube video Abdominal Exercises - V-Ups.
Go Intense. During your workouts, don't let yourself rest for any longer than 30 seconds. This can seriously help your body to continuously burn calories. Be Restless. Being restless and doing things such as repeatedly tapping your foot can actually benefit you. Tapping your feet, fidgeting, and other restless motions can help you burn up to 350 calories a day.
Spend Time in Nature. If you spend a lot of time in nature, chances are you could have a better chance at staying slim than others. Experts believe that is because people feel happier when they are outside. Many people prefer to walk outside than inside on a treadmill. Studies also show that walking outside can cut your cravings in half. Check out your local parks and see if there are any nice walking trails by your house. Alternate Intensity. When exercising, kick it up a little every 20 seconds and then go back to your normal pace. This can help you take in more oxygen and you can burn fat faster.
Don't Get Lazy By Being Healthy. Have you ever put exercising off because you switched out a bag of chips for a plate of fruit? When you do something that is healthy, such as eating right, you pose a risk of putting off another healthy activity because you feel like you've already done something good. However, this trap can easily cause you to overeat, because you think you've already eaten light. Once again, be firm with yourself and get motivated to exercise anyway, even if you've already taken other positive steps toward weight loss. Just go ahead and start off with something easy, you may be surprised at how quickly you start to feel good and before you know it your work out will be complete.
Try Inline Skating. Inline skating can help you burn up to 425 calories within a half hour. This is because of the way your thigh and butt muscles move as you skate. For maximum results, skate strong and fast and then come to a medium pace for about thirty seconds to boost the amount of calories your body burns. Don't forget your protective gear!
Get Into Running. Running helps work your butt, leg, and core muscles, which are the main muscles that can help your body burn calories. In just a half hour, you can burn up to 374 calories. For the best results, run in a hilly area and keep your arms close to your body.
Invest in a Jump Rope. Jumping rope can burn as much as 340 calories in just a half hour. For the best results, keep your body upright and your feet apart and don't jump too high. If you don't have a jump rope, you can just jump.
Add a Hula Hoop to Your Workout. Hula hooping is a fun way to burn as much as 300 calories in a half hour. Hoops are inexpensive and easy to use. For maximum results, shift your weight back and forth between each foot. For even more fun, try to get some friends together and see who can go the longest.
Try Tennis. Tennis is a great way to burn up to 272 calories every half hour. It's a great workout because you have to use your arms to swing and you have to move back and forth and bend to pick up the balls. You can play with a friend or you can simply swing a ball against a flat wall.
Plug In and Dance. Dancing is a great and fun way to give your metabolism a jump-start. Although it can only burn up to 221 calories in a half hour, you can easily get lost in your favorite high tempo, upbeat songs. Really get into it. Wave your arms in the air and have some fun. One great idea is to make a playlist of your favorite workout songs.
Walk Vigorously. Don't forget about one of the simplest exercises-walking. Walking vigorously can burn as much as 170 calories in a half hour. However, the key is to be intense-taking a laid-back stroll won't do much. Take short, fast, and steady steps. For optimal results, walk for a while and then jog for a while, switching back and forth. Take a Hike. Hiking can help exercise your core muscles. It's also a great way to spend time in nature. If you're feeling really ambitious, try mountain climbing! Both can help you build core muscles that can in turn help you burn fat.
Watch Your Thyroid. One out of five adults who are over the age of 40 are at risk of suffering from an under-active thyroid, which can have negative effects on your metabolism. To keep an eye on your thyroid, it is important to schedule annual check-ups with your doctor. Some signs of having an under-active thyroid include fatigue, constant coldness, hair loss, poor circulation, and unexplained weight-gain that regular dieting cannot offset.
Drink Plenty of Water. Water can stop you from becoming dehydrated, which can then cause you to feel hungry when you're not. Water can help fill you up, so drink one glass of it before eating a meal. If you're concerned about the plain taste of water, you can substitute it for unsweetened green tea, which contains healthy, fat-burning antioxidants as an added bonus.
Get Enough Vitamin D. Vitamin D can help increase the effectiveness of leptin, which is a hormone that sends signals to your brain saying that you are full. Great foods to get vitamin D from include milk, yogurt, cheese, canned tuna in water, or sardines. Alternatively, you can use a vitamin D supplement.
Get Omega-3 Fatty Acid. Omega-3 fatty acids, which are commonly found in fish such as salmon, can help your body regulate your metabolism. Research shows that rats who took omega-3 supplements and then exercised lost more weight than rats that did not. If you're not a fan of fish, you could always get omega-3's by eating flaxseed oil, walnuts, or by taking an Omega 3 supplement.
Don't Starve Yourself. If you try to limit the amount of calories your body takes in, it could actually throw your metabolism off. Your body can actually stop burning fat in an attempt to save more energy. Be sure to eat-just be sure to make good eating decisions.
Practice Yoga. When you engage in yoga, you can lower the amount of stress in your life. The less stressed out you are, the less fat your body will absorb and store. Other relaxing, stress-killing activities include acupuncture and massages. These activities can help reduce inflammation, which can also fend off weight-gain. Massages can be costly so if you're willing to learn how to do it yourself, right in your own home, I highly recommend checking out my book The Best of Massage Therapy, Trigger Point Therapy, and Acupressure.
Know Your Body. If you begin to pay attention to how your body reacts after you eat, you can easily figure out when you're truly full, even if it means you didn't finish your entire plate. If you keep eating just because you have food leftover, you could eat up to an extra 500 calories a meal.
Laugh. You may have heard that laughter is great for combating stress but there is even better news-studies now show that laughing for just 15 minutes a day can increase your energy consumption by up to 40 calories! Learn how to make laughter a part of your day! For more information on learning how to live more lightly, please check out my bestseller: Laughter and Humor Therapy.
Anger and Resentment. Hatred, anger, resentment and other similar emotions are extremely detrimental to your overall physical and mental wellbeing. Being able to forgive the past and not keep dredging up unhelpful thoughts and memories can be very encouraging! For more information on exactly how to do this, you can check out my book on Forgiveness.
Eat Apples. Apples contain high amounts of pectin, which can help reduce the amount of fat your cells absorb. High in fiber, apples can help you stay full in between meals. For maximum results, eat an apple anywhere from an hour to a half hour before eating a meal.
Eat Oats. Since oats are in the category of whole grains, they are able to reduce your blood fat and cholesterol count. Like apples, oats can help you feel fuller. For the best results, try to incorporate oats into your breakfast. They are great as oatmeal and you can also make some pretty good shakes with them.
Eat Hulled Barley. One alternative to eating oatmeal for breakfast is to eat hulled barley instead. The latest research has found that hulled barley can stabilize your blood sugar, meaning you won't feel hungry later on. Be sure to stick to hulled barley and not processed barley, as the results may not be the same.
Sprinkle Cinnamon. Cinnamon does not have any calories and it can help you burn fat, making it an excellent spice to use. Cinnamon burns fat because it can help your body to better metabolize sugar. A great way to incorporate cinnamon into your diet is to add it your cereal, coffee, smoothies, or anything else you think it would go good with. You don't need a lot-just a up to 2 teaspoons at the most.
Eat Pine Nuts. Like apples and oats, pine nuts have the ability to make you feel fuller. They are also great for helping yourself resist cravings. If you're not a fan of pine nuts, you can substitute almonds for them. They basically have the same effects and are great for energy!
Eat Eggs. Despite the ideas that eggs are bad for you, they're actually quite good for quickly losing weight. The protein count in eggs can give you a huge burst of energy, especially in the morning. Studies have found that those who eat eggs in the morning as well as toast or cereal can lose twice the weight of those who eat a breakfast full of carbs.
Rethink Your Salads. Many people who are trying to quickly lose weight stick to eating plain salads with little to no dressing for lunch. However, this can leave you starving. By adding some fat and protein sources to your salad, you can stay full for much longer. Some ideas are to add chicken or light salad dressing to your salad to make it more exciting.
Replace Unhealthy “Quick” Snacks With Healthier Options. Instead of sinking a spoon into that tempting tub of ice cream or downing a quick candy bar, try to go for more healthier “to-go” options such as yogurt (which usually come prepackaged for easy travel), baked chips, raw vegetables, or fruit (apple slices are a popular option and also often come prepackaged for your convenience). Other healthy, fast snack options include individually packaged cheese sticks, mini whole-grain bagels with peanut butter and cinnamon, or hard-boiled eggs.
Get Minty. Mint is a very powerful substance. It can send signals to your brain that you're done eating and it can affect your taste buds in a way in which you won't want to load up on more food. After a meal, you can chew on some mint-flavored gum or suck on some peppermints. You can also use toothpaste that is minty. As an added bonus, brushing your teeth after each meal can also keep your oral health in the best shape.
Keep a Bottle of Hot Sauce Around. When you add hot sauce to your food, you will often eat slower and less of what's on your plate. Some experts even believe that the chilies used to make hot sauce can help to boost your metabolism. Keep a bottle of hot sauce handy and add it to any dish that it can go with. Only Eat In Your Dining Room. In this day and age, it is common to eat almost everywhere but your dining room or kitchen. You may be used to eating in your car, in front of your TV, in front of your computer, or anywhere that is non-traditional. However, if you eat in your dining room or kitchen, you can reduce your chances of overeating. When you eat in places that you're more likely to snack in, you're more likely to eat more than you need.
Don't Forget Breakfast. There have been several debates as to whether it is beneficial or not to eat breakfast. However, if you eat a healthy breakfast, it can help you stay energized throughout the day, thus making you more likely to be on the go, which can help you burn calories. It can also help your body to adapt to new changes, such as metabolism shifts.
Eat Slowly. The slower you eat, the more full you'll feel. If you quickly gobble down your plate, you will find yourself still feeling hungry and wanting more. This technique is especially useful for eating dessert. Some people follow the rule of taking three bites and then letting go of their fork. Be sure to take small bites and savor each one. My younger brother has always had a weight problem, and one of the main contributing factors is that he would literally engulf his meals in almost no time. Take your time, enjoy your meal, and chew it up completely.
Start With a Protein Shake. If you prefer, you can switch out your breakfast with a protein shake. As long as it contains fortified nutrients, it can help you keep your weight off. Protein shakes are great for keeping you full and energized throughout the day. My favorite protein shake of all time is Muscle Milk.
No Midnight Snacks. Instead of treating yourself to a midnight snack, do not eat for at least two to three hours before you go to bed. Your metabolism changes and slows down as you sleep so instead of burning calories, you'd actually store them if you ate right before going to bed.
Question Cravings. We all get cravings, it's almost inevitable-especially when you're walking by a bakery and you smell the amazing odor of fresh bread, donuts, and cookies. However, if you're not really hungry and you're just craving something for the way it smells or looks, you will not be satisfied in the end and you may continue to eat. If anything, buy what you're craving and save it as a reward. Just remember the tip about midnight snacks.
Be Yourself in Social Situations. Have you ever gone out to eat with friends and indulged in dessert? Studies show that you tend to eat more when you dine with your friends. Women especially tend to go along with what others are doing, so if your friends are getting dessert or a second plate, chances are you will do the same. In situations like these, assert willpower and self-discipline. Tell your friends that you're comfortable with what you've had and you will just wait for them to finish. Eat High Fiber Cereal for Lunch. Research shows that those who ate cereal instead of traditional meals ate 640 calories less than those who ate a typical diet. The best cereal choices are ones that are in high-fiber, served in low-fat milk.
Eat Dairy. Research shows that those who incorporate the standard amount of dairy into their diets were able to lose up to 11% of their body weight. Dairy can help your body break down fat better. Easy ways to get your dairy is to drink two 8-ounce glasses of milk, have a small cup of yogurt, and to eat an ounce of cheese. Be Smart About Portion Control. Many people make the mistake of thinking that portion control is all about measuring food. While that is true, it is important to look at it in a different way, especially when you go out to eat. Restaurant meals tend to be oversized. You can always eat half and save the other half for later. You could also limit your intake of appetizers.
Cut Liquid Calories. Calories are abundant in food but you may forget to count the calories in your drinks. To keep your weight down, be sure to cut back on or avoid sugary drinks such as soda or fruit juice. Switch to water, flavored water, or unsweetened tea instead. All three are healthy, delicious, and refreshing!
Aim for a Limited Diet. When you have many options to pick from, your chances of eating more can go up. For example, one study showed that participants ate more fries when they were offered ketchup and mayonnaise to go with them. When you have more options to pick from, you tend to want to try them all. This is also true when you go out to eat at a buffet. To stick to this technique, exert some willpower and self-discipline. Tell yourself that you'll only stick to the healthiest of options. You'll soon notice that your willpower can pay off big time!
Eat More, Smaller Meals. If there is anything that I would like you to take from this book and actively use immediately, it is this! By eating more meals with smaller calorie counts, you can better resist cravings. It is also easier for your body to metabolize food, it is great for energy, and it is something that most of the peak performers and athletes around the world do! This is also a great strategy for eating fewer calories overall. Ideally you want to eat 4-5 healthy and smaller portioned meals throughout the day. I heard this advice many times when I was younger and never really listened to it. It wasn’t until I finally started doing it that I was like “WOW”! This may be the number one tip to being healthy, energetic, and losing weight! Avoid Trans Fats. Trans fats are bad enough for your body as it is but they are notorious for slowing down your metabolism.
Go Organic. You may have heard different things about organic foods but the truth is that organic foods are not sprayed with pesticides. Therefore, when you eat organic, your thyroid doesn't get exposed to toxins that could negatively impact your metabolism. Many grocery stores now offer organic foods at fair prices, so give it a try.
Buy Lean Meat. When grocery shopping, try to aim for meat that is 95% lean. Even 90% lean meat can still pack up to 10 grams of fat per serving. For chicken, breasts are the healthiest.
Eat Shrimp. Shrimp is a great food to buy for eating and snacking on because it has few calories, little fat, and lots of protein. You can easily buy ready-to-eat shrimp rings so you will not even have to do any preparing.
Eat Avocados. Research has found that eating half an avocado with your lunch can help curb your appetite. Women who did this reported feeling more satiated and had a decreased desire to snack in between meals.
Try Superfoods. Superfoods, such as beans, lentils, and chickpeas are loaded with healthy vitamins, minerals, and antioxidants. Research has also found that they can help you feel fuller and lessen your urge to snack in between meals. For more superfoods, be sure to check out my book: Ultimate Health Secrets. Start With Low-Calorie Soup. Starting your meal with a small bowl of low-calorie soup is a great way to reduce the amount of calories you consume at once. Studies have found that those who ate soup before a meal were able to eat 20% fewer calories per meal.
Add Fermented Foods to Your Plate. Fermented foods, such as kimchi, pickles, or sauerkraut contain a fatty acid that can send appetite suppressing signals to your brain. They also contain a good type of bacteria that can help you digest food better. Have a Cup of Coffee. While coffee should never be used as a substitute for energy, drinking one cup in the morning can help you boost your metabolism. This is because the caffeine in it can up your heart rate, therefore upping your metabolism about three hours after drinking it.
Snack on Dark Chocolate. Chocolate can be highly tempting even to those who have mastered the ability to exert willpower. If you are really craving chocolate, switch out milk chocolate for dark chocolate. Some experts believe that it can help you avoid cravings. One study found that those who ate dark chocolate before eating a meal ate 17% less calories.
Buy Frozen Vegetables. Vegetables are delicious and great for losing weight, but many people are turned off from having to prepare them-washing them, slicing them, etc. To avoid this, just stock up on some bags of frozen vegetables. They're cost-effective, you can store them for longer, and most of them can be cooked right in the microwave and come out tasting fresh.
Store Healthy Food at Eye Level. Instead of keeping unhealthy food close by; keep your healthy snacks on hand. Store them in the fridge right where you can see them or in the most obvious place in your pantry. You'll likely go for the healthier option if it's right in front of you.
Chill Out. Other research has found that spending time in places that are between 55 and 65 degrees Fahrenheit can help your “good” fat rev up your metabolism so that it burns more calories. While this may not make a huge difference overnight, it can certainly help you. Just be sure not to eat more if you get too cold.
Don't Keep Unhealthy Snacks in the House But Go Out For Them. Amidst your weight-loss journey, you should definitely cut back on how many treats you consume but you certainly shouldn't torture yourself either. It is okay to treat yourself to an unhealthy snack once in a while. The key is to go out for them. If you love chocolate ice cream, don't keep it in the house, where you're more likely to have access to it-instead, go out to the ice cream shop. You will only get as much as you buy, so you won't eat too much of it.
Snack on Greek Yogurt. Greek yogurt is a great snack you can have to help yourself lose weight because it is packed with fiber and protein. It also contains plenty of Vitamin C, which can help boost your metabolism. For a really great snack, try adding raspberries and honey to it.
Snack on Grapes and Walnuts. A small cup of grapes and walnuts is a great snack because they contain plenty of fiber, natural sugars, and protein, all of which can make you full and become more energized. The more energetic you are, the more likely you will be motivated to move around and burn more calories.
Snack on Edamame. Edamame is a great snack because it's packed with fiber and protein. Moreover, research has shown that you're more likely to feel filled if you can see the remains of your food. Edamame comes in pods, which you often leave behind after sucking the insides out.
Snack on Wheat Crackers and Cottage Cheese. This snack can help you stay full in between meals, especially if you choose regular cottage cheese for the low-fat option-the fat in the regular kind contains more protein to help you stay more full. Snack on Hummus with Cucumbers and Olives. This snack is a Mediterranean style snack, derived from the Mediterranean diet. Each component is low in fat and high in fiber. They also all go really well together.
Snack on Bananas with Peanut Butter. The carbs and the protein that you can get out of this snack can help you stay energetic and in a good mood, which can help you keep going all day.
Snack on Pear Slices and Almond Butter. Putting together slices of pears with almond butter on top can be a great carb and protein combination. You can also add some cinnamon on top, making it extra healthy.
Don't Get Whipped Cream. If you're a coffee-lover, especially the dessert-type coffees, try to say no to the extra whipped cream that often comes on top of them. By skipping the whipped cream, you can lower the calories dramatically. If you're really in the mood for whipped dream, get it on an espresso shot, which only has around 30 calories.
Be Smart About Dessert Drinks. Cocktails and other dessert drinks can often contain huge amounts of calories due to the syrups, sugars, and other additives that go into them. To have a healthy drink after dinner, stick to ones that contain tonic water, club soda, cranberry juice, or citrus.
Have “Weight-Loss” Jeans. To really help yourself stay motivated, you can find a pair of jeans that are tight-fitting on you. Make sure you can zip them up. Try them on before every weekend, when you're more likely to splurge. If you can start fitting into them comfortably, you'll be more likely to stick to your new lifestyle.
Weigh Yourself Frequently. Many people believe that weighing themselves frequently is a sign of an unhealthy weight-loss obsession, but it can actually help you keep track of where you are. If you start to gain weight again, you can catch it early and rethink your strategy and lifestyle. If you wait too long to weigh yourself, you may find that all of your hard work went down the drain and you may be discouraged to try again. Start in May. If your timing is right, start your weight-loss journey in May. Starting in May is effective because the days last longer and your energy will still be full by dusk. It stays light out longer so you can always squeeze in extra outdoor exercise after work.
Make It A Competition. If you're a competitive person or if you're looking for a way to make weight-loss more fun, get a friend to do it with you and see who can reach their goals first. This can motivate you to keep your focus and dedicate more time to losing weight. It's an easy and fun way to get into the habit of living healthily. Take Photos. One great way to stay motivated toward losing weight is to take before and after pictures. Any time you're feeling tempted to give up, take out those pictures and look at them. Compare them to yourself now. More often than not, you'll probably be more inspired to stick to being healthy.
For more information on getting yourself motivated, be sure to check out my books on: Motivation and Inspiration.
Measure Your Cooking Oil. Many recipes call for cooking oil but some oils can have up to 120 calories in each tablespoon. Many recipes don't even tell you how much to use-it just calls for a thin coat. You may often mistake that for filling your pan with too much oil. To reduce the amount of calories you get from oil, put enough in to just thinly cover the surface of the pan. If you're using a non-stick pan, you will not need to use much oil at all. Also, whenever possible, use Coconut Oil. Coconut Oil has been found to be extremely healthy in a variety of different ways.
Measure Ingredients Accurately. If you try to guess how much is enough of certain ingredients, you may end up cooking too much of something, which can lead to overeating. For example, you may try to guess what one pound of meat looks like, but unless you have a scale, you might not know for sure.
Have a Healthy Snack Before You Cook. If you cook on an empty stomach, chances are that you can accidentally overeat by “tasting” your creation as you go along. Then, when you sit down to actually eat it, you may not count the amount of food that you tasted. To avoid this, you should eat a light, healthy snack before you get ready to cook.
Don't Follow Recipes Exactly. Following recipes is important for having a meal turn out good, but you don't always have to follow it exactly. For example, if the recipe calls for white bread, substitute it with two slices of whole grain bread. Making simple switches like this can easily help you stay slim.
Only Make as Much Food as You Need. Pay attention to serving size when you begin to make your own meals. Some recipes can lead you to make enough food for 10 people. When you have more food than you really need, your chances of overeating can go up. To avoid this, you can tweak the recipe so that you only make enough for yourself or you can freeze the rest of the food for later.
Use Small Plates. The bigger your plates are, the more likely you are to fill them up and overeat. Instead of using standard-sized dinner plates, try to stick with half-size plates. Keep your dinner plates for salads, which are okay to eat in bigger portions. Juicing and Smoothies. Juicing and smoothies are absolutely incredible for great health, energy, losing weight and maintaining an ideal body weight. I can’t recommend both of them enough! I have also noticed a great boost in energy levels after juicing, especially if done on a regular basis. Smoothies are incredible as well, and great for a quick morning meal or an afternoon snack. A great juicer is the Breville Juice Fountain and I highly recommend the Nutri-Bullet Smoothie Blender. If you haven’t gotten into smoothies or juicing, it is something that you should definitely check out.