If you’re looking for practical and straightforward weight loss tips to fit into your busy lifestyle, you’ve come to the right place. Starting with just one tip at a time, gradually work your way up to incorporating at least five into your daily routine.
By consistently following these tips, you can achieve your weight loss goals quickly and maintain your progress for the long term. With a bit of effort and determination, you can establish healthy habits that will benefit your overall health and well-being.
1. Go To Bed Before Midnight
Sleep quality is influenced by your circadian rhythm, and going to bed before midnight greatly enhances the quality and benefits of your sleep. Going to bed past midnight is associated with increased risks of cardiovascular disease and obesity.
So listen to your body and go to bed when that first wave of sleepiness hits, which is usually well before midnight.
2. Sleep In A Cool, Dark Room
Sleep is optimized in a room that’s between 60-67F, and that’s as dark as possible. Artificial light suppresses the secretion of melatonin, the hormone that makes you tired. Creating the optimal sleep environment in your room can greatly increase the duration and quality of your sleep, which can help with weight loss.
3. Dim The Lights
In order to prepare your mind and body for sleep, dim the lights in your house 1-2 hours before bedtime. This can cue your system that it’s dark outside and help you get to sleep faster.
4. Turn Off Your Technology
The light emitted from your TV, computer, smart-phone, and ipad confuses your brain into thinking it’s still light outside.
For optimal sleep quality, turn off your tech 1-2 hours before bed so your brain will know it’s soon time for sleep.
5. Read A Book
Reading a paper book 1-2 hours before bed can help calm your mind and prepare you for sleep.
If you don’t prefer paper books, get a blue-light cancelling app on your ipad or other device to mitigate the effects of the electronic light.
6. Get A Weekly Massage
Massages are known to help decrease cortisol (the body’s stress hormone) and can also aid muscle recovery after a workout.
Those are two good reasons to treat yourself to a massage. If once per week is outside your budget, consider once per month.
7. Practice Breathing Or Meditation First Thing In The Morning
Did you know you can control your central nervous system with your breath? It almost sounds like a ninja training trick, but you can actually do it too.
Practice a breathing exercise, like crocodile breathing, for 5 minutes any time you’re stressed or before going to bed.
Alternatively, you can try meditation, which is associated with increased mindfulness and productivity, decreased stress, and improved weight management.
Increasing your body awareness through breath or meditation can make you more aware of your hunger and satiety cues, meaning increased weight loss.
8. Bring Your Gym Bag To Work
Set yourself up for success by packing your gym clothes in your briefcase, or bag. Go to the gym before work, during your lunch break, or after work. Don’t stop at home to get your workout gear. Leave no room for excuses.
9. Pack Workout Clothes When You Travel
Bringing your workout clothes can help motivate you to workout when you travel. All it takes is 10 minutes to get a solid bodyweight workout in your hotel room.
Alternatively, you could training in your hotel gym if they have some weights, or even go for a jog outside. A
Also, consider bringing a jump rope with you for an intense cardio workout in just minutes. And don’t forget to bring your workout shoes.
10. Get A Sit-To-Stand Desk
People who stand during the workday have been found to burn more calories than those who sit.
There are a number of sit-to-stand desk options available these days. You can invest in an automated desk that adjusts heights based on whether you want to sit or stand, or you can build your own standing desk using Ikea furniture.
Having the option to sit or stand could encourage you to move around more and be more active throughout the day.
11. Take A 30-Minute Walk During Lunch
Walking after a meal may help you control blood sugar levels and aid weight loss.62
Start by taking a 30-minute walk after you eat lunch. You can also do this after dinner, instead of just sitting on the couch and watching TV.
The added benefit is that you’ll get outside to breathe the fresh air and get some sunshine.
12. Stand Up And Walk When Taking Calls
When you’re on the phone, use it as an opportunity to get up and move around. Instead of sitting at your desk or in a conference room, walk around your office or get some much needed vitamin-D by taking your meeting outdoors.