Embarking on a weight loss journey can be an exciting and transformative experience, and with these twelve practical tips, you can jumpstart your progress in just two weeks.
The key to successful weight loss lies in incorporating small but meaningful changes into your daily routine. By making these simple adjustments, you’ll be amazed at how quickly and effectively you can shed those extra pounds.
1. Pump up the protein
Increase your protein intake early in the day. According to Harvard Medicine, protein is digested at a slower rate than simple carbs, so you’ll feel full for longer. Eat at least half of your body weight in grams of protein. Also, choose whole sources over protein bars, like potatoes (3 g), greek yogurt (10 g), and chicken (21 g).
2. Savor your food
If you eat slowly you’ll be more satisfied with less food and give your body time to process that you’re satiated. Plus, a recent study found that those who ate at a normal speed were 29% less likely to be obese than those who ate quickly, and those who ate slowly were 42% less likely to be obese. Whip up foods that take you longer to eat, like hot soups, uncut lean meat, and whole fruits.
3. Bring your lunch to work
Make lunch at home and bring it to work. That way, you know of every single ingredient that’s going into your meal. Not to mention it’ll save you the cost of buying a lunch. Make sure one half of your plate is filled with leafy greens, one quarter is lean meat, and the other quarter is whole grains like brown rice or barley.
4. Get enough sleep
When it comes to losing weight, your first thought might be making changes to your diet and exercise routines. However, a lack of sleep is associated with higher risks of weight gain and obesity. Make sure all your electronic devices are either shut off or left on the kitchen table as far away as possible when you goto sleep.
5. Have table time
Only eat when you’re seated at the dinner table. Mindless eating while you’re doing other things can overconsumption. A study found that people watching TV while eating had 36% more pizza and 71% more macaroni and cheese than those who did not watch television during their meal.
6. Keep a food journal
Logging what you eat holds you accountable. Plus, using apps like MyFitnessPal can generate the percentages of carbohydrates, fats, and proteins you eat each day based on the amount of calories you consume.
7. Eat a balanced diet
A balanced diet gives your body the nutrients and energy it needs to perform its daily functions. A balanced diet includes healthy meals full of fruits, vegetables, and whole grains as recommended by the USDA. Without a balanced diet, you could put yourself at-risk for obesity, weight gain, and conditions like heart disease or diabetes.
8. Read food labels
Food labels can help you lose weight, if you know how to read them. It’s important to pay attention to serving size, calories (and calories from fat), fats, cholesterol, sodium, carbohydrates, protein, and vitamins and minerals. Then, you can make smarter food choices like picking up a water-packed tuna rather than oil-packed, which can cut significant calories.
9. Focus on food positivity
Try not to think that you can’t eat certain foods because you’re “too overweight.” According to research, dieting, drive for thinness, and body dissatisfaction can become internalized at a young age and lead to an eating disorder. Change your mindset to celebrate the healthy foods you’re eating because they’re helping your body stay healthy and energized.
10. Lightly coat your pan
Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper towel for the lightest possible coating. The best oils to cook with are olive oil, avocado oil, and flaxseed oil. Try to stay away from palm oil and hydrogenated oil, which can be high in heart-disease-causing saturated and trans fats.
11. Leave leftovers
Invest in single-serving containers. Serving size on a food label may be more or less than the amount of food you should eat, depending on your age, height, sex, and weight. Once you’re done cooking, place the excess servings in the containers to eat for lunch or dinner tomorrow. That way, you won’t polish off everything in one sitting.
12. Butter better
Preparing your food with butter is okay, just be mindful of the amount you’re adding: 1 Tbsp of butter adds about 200 calories. Let your toast or baked potato slightly cool before buttering, so it absorbs less.