Every weight loss tip you have probably Googled has told you to exercise regularly, which is definitely beneficial to your weight loss journey, but there is so much more that is needed or recommended beyond exercising. You may be exercising, but not seeing results.
What Else Can I Do on Top of Exercising
The following seven tips are not the secret to weight loss for everyone. You need to understand your body better to learn exactly what you need to focus on to lose unwanted weight.
Eat Foods with Higher-Water Content
You may be drinking your recommended glasses of water per day, but you are probably getting to a point where unflavored and flavored water is getting boring. To maintain your water intake, balance the number of glasses of water you are drinking with foods that have high water content. Add grapes, celery, pineapple, cucumbers, tomatoes, asparagus, or watermelon to your lunch as a side or mixed into your main dish. These foods are rich in fiber and can help you feel full longer reducing your urge to snack on unwanted calories.
Pause Yourself During a Craving
Cravings can be the biggest weight loss sabotager and when you get fixated on that food, it’s hard to stop yourself from eating it. If you’re craving something after you’ve eaten, force yourself to do something else for a minimum of 10 minutes to try to help your mind move off the topic of eating such as folding laundry. Letting your mind focus on a completely different task will allow you to process how important is that craving and if you are still thinking about it after 10 minutes, enjoy a small portion of it. Don’t go overboard, but it’s okay to give in and treat yourself once and awhile.
Use Your Smaller Plates For The Main Course
You may be someone who fills their dinner plate and think it’s the correct portion size, but that’s not true. The average dinner plate (if filled completely) can be larger than the average portion you need to eat to lose weight. Instead of feeling like you’re not eating enough and leaving your plate half empty, use your salad or a smaller plate instead. This reverse in use will help you limit the amount of food you stack on your plate so you are not eating in excess.
- You can go one step further and use a larger plate as the salad plate or fill with vegetables. These foods are packed with vitamins and minerals that your body needs and it can reduce the number of starchy carbohydrates such as rice you may be eating.
Stay Body Positive
Try to maintain a positive outlook on your mind and your body and an understanding that your goal will not be achieved overnight. Reward yourself when you achieve the small victories. This self-encouragement will help you continue working towards your goals.
Love yourself because you have decided to make a lifestyle change for the better. If you’re feeling like your unable to do this, you may need to focus on your emotional wellness. Improving your emotional wellness will help reduce stress, improve your outlook on life, control your urges/cravings, and more.
Practice Slim Shopping
This grocery shopping practice should become a habit of yours. Your will power is tested every time you walk into a grocery store. It’s easy to add foods that have a high-calorie count to your cart as you shop because they are inexpensive. You can practice slim shopping in three ways.
- Plan Ahead: Create a weekly meal plan for breakfast, lunch, and dinner. Try to stick to this list and only add what is needed.
- Full Stomach Shopping: It's never a good idea to do your weekly grocery shopping when you are hungry. You will add items to your cart that you don't really need.
- Online Shopping: Use online food services that either offer ingredients to make a specific meal or have your groceries delivered. Ingredient-based or pre-planned meals are the easiest solution for portion control. They do not provide you with extra pasta, for example, because it is based on the recommended serving size. Alternatively, you can use grocery delivery services where you shop through an app. These services allow you to fill your grocery cart at your own pace. Fill your cart and then leave it for about 10 minutes. This break may help you reduce any craving driven purchases.
Slow Down and Enjoy Your Food
Your body and mind can only work so fast. It needs time to digest and process the food you have recently consumed. The faster you eat, the more likely you are to overeat and feel worse after your meal. A recent study found that 42% of people were less likely to be obese if they slowed down while they ate.
Meal Plan For The Week AheadThe last unbeatable weight loss tip is to plan your meals once a week in advance. This organization and planning will help you:
- Plan your grocery shopping and reduce any unneeded purchases
- Ensures your meals are nutritious and keep you on track toward your goals
- Reduces your chance of picking up a last-minute quick dinner such as fast food
- Maintains portion control