Do you need to lose weight? Sometimes small lifestyle changes can make all the difference in your success. Here are a few simple changes you can make to lose weight and keep it off.
#1 – Eat Breakfast
Did you ever notice that the word “breakfast” is made from the terms “break” and “fast”? That’s because while you’re sleeping, your body is in fasting mode… which means it’s in “store fat” mode. So by eating something in the morning, you break the fast and get your metabolism back on track. This is one of the reasons why people say breakfast is the most important meal of the day.
#2 – Eat More Often
Eating more often doesn’t seem to make sense if you need to lose weight. However, one of the best ways to keep your blood sugar levels even and reduce cravings is to fuel your body more often. Health and diet experts recommend eating every two to three hours. Keep nuts, fruit, and even high-fiber and high-protein meal bars with you at all times so you always have a healthy snack at hand.
#3 – Eat Your Favorite Foods
We all have favorite foods. Pizza, French fries and let’s not forget about chocolate. One of the reasons diets often fail is that people believe they have to give up their favorites. You can and should keep your favorites, even if you need to lose weight. Just don’t overindulge or eat them too often.
For example, if your favorite food is ice cream, instead of eating it every day, eat it once a week. And look for replacements that you enjoy just as much. For example, replace your favorite double churned ice cream for frozen yogurt and reduce the quantity. Instead of having two scoops, have one scoop and add some fresh fruit. If you deprive yourself it’s easy to obsess, binge, and give up. Allow yourself to eat the foods you enjoy, but only in moderation.
#4 – The 80% Rule
The Japanese have a rule of eating that says you should eat until you’re 80% full. When you eat, it actually takes your body about twenty minutes to register if you’re full or not. Unfortunately, most of us are done with dinner and on the couch in less than twenty minutes. So you don’t know if you’re full …until it’s too late. If you eat until you’re 80% full then your chances of overeating go down. The French follow this philosophy too by eating little bites.
#5 – Drink More Water
Did you know that people often confuse the body’s signal for thirst with hunger? It sounds silly, but it’s true. The next time you think you feel hungry after eating within a reasonable time frame, grab a drink of water instead and then see how you feel after you drink it.
Also, if you’re not urinating every couple of hours or your urine is not the color of “water with one squeezed lemon added” you’re dehydrated. Try to drink at least 32-64 ounces per day (that’s about 3-4 of those 16 ounce bottled waters). This is good advice for anyone, whether or not you need to lose weight. Staying hydrated keeps your body operating at its best, including properly flushing fat and toxins.
#6 – Increase Your Fiber Intake
Increasing your fiber intake can help you lose weight while lowering cholesterol and controling your blood sugar levels. Skinny Fiber is an easy way to add fiber to your diet. I shared a video about the important of adding more fiber to your diet a few months ago that has some fascinating information. Also, the Mayo Clinic states:
“A high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.”
Simple changes make a big difference when you need to lose weight. Losing weight and keeping it off is about making a series of simple changes that become habits. Modify your habits in manageable ways, and the weight will fall off and stay off.