Weight loss involves much more than counting calories. It takes time, effort and a lot of planning. It’s no wonder losing weight is difficult. Here are ten things you can do to lose weight and keep it off.
1. Write it down. Record your calories daily on a fitness app. There are many of them to choose from so pick one that works for you. Be consistent and try not to skip days to ingrain this valuable habit.
2. Frontload calories. Eating more during the day when you are most active keeps your energy levels up when restricting calories. Try eating a heavier breakfast and lunch. It may help you eat less at dinner time.
3. Eat your favorite foods. Denying yourself may cause you to binge. When you eat your favorite foods, do so no more than one or two times per week and eat it in smaller portions. Most importantly, account for it in your calorie budget. You’re more likely to stick with your diet if you are enjoying what you eat.
4. Eat slowly. The brain needs 20 minutes to recognize you are full, so take your time. Also, you’ll enjoy what you eat more if you slow down.
5. Avoid temptation. If you don’t buy it, you won’t eat it so keep it out of your kitchen. When at parties, socialize away from food. I eat something small before a social occasion where I expect large banquets of food. This way, I’m less inclined to binge.
6. Keep a list of nonfood activities. When you are feeling emotional and tempted to go to the refrigerator, create a list of distractions to take your mind off eating. Experiment with what works for you. It may be taking a walk, journaling your feelings, calling a friend, or taking a bath.
7. Make a realistic eating plan. You don’t have to create a calorie deficit every day. From time to time, it’s fine to have a day where you maintain your weight. After all, we are humans, not machines.
8. Schedule appointments for exercise. Make it apart of your day, everyday. All you need is thirty minutes 5-6 days per week. It isn’t hard to do if you set a schedule for yourself.
9. Make sleep a priority. Sleeping too little makes you hungrier. The brain will tell your body to keep eating to restore your low energy level. If you are rested, you’ll have more energy and eat fewer calories.
10. Think fit and healthy. Visualize yourself getting leaner and fitter. It’s important to remain positive to keep yourself motivated.
No doubt you will have your good days and not-so-good-days so be forgiving with yourself and always remain positive. The leaner and fitter you is just around the corner.