Gaining insights on weight loss techniques is a common practice that can help to boost motivation. However, it’s crucial to separate valuable advice from ones that may not be effective or sustainable.
According to the Centers for Disease Control and Prevention (CDC), healthy weight loss should not be centered around a particular diet or program but should focus on adopting a new lifestyle that includes regular exercise, healthy eating habits, and stress management.
While it’s natural to desire fast results, those who lose weight gradually, approximately one to two pounds per week, are more likely to maintain a healthy weight.
Here are five effective weight loss tips that are often overlooked. Incorporating these tips into your routine can lead to satisfying results. With perseverance, patience, and consistency, you can achieve your weight loss goals.
1. Use smaller plates.
When you have portion distortion, you eat more simply because you’re using a larger plate with more food in front of you. The mere act of switching to a smaller salad or appetizer-sized plate will slash calories and portions to where they need to be for weight loss, without leaving you feeling deprived.
Science actually backs this up. According to research from the Cornell University, using smaller plates can help decrease how much food you eat. By analyzing 56 participants and their eating habits, the researchers found that cutting plate sizes in half resulted in an average of 30% reduction in food consumption.
2. Move more during the day.
Don’t underestimate the power of adding more movement to your day. Every little bit can add up to make a major difference.
There is so much emphasis put on scheduled exercise, but your daily movements have a big impact on your weight loss as well. This type of activity is known as Non-Exercise Activity Thermogenesis, or NEAT for short. Studies show NEAT exercises can effectively increase your daily calorie burn and contribute to a calorie deficit for weight loss.
So if you’re just focused on scheduled exercise, don’t forget to also move your body throughout the day by walking, stretching, taking the stairs, and doing things around the house.
3. Keep a journal on hand.
Journaling your thoughts, progress, food intake, and habits can make you more self-aware during your weight loss journey. Plus, it keeps you on the right track to achieving your goals. Researchers have indicated that people who track their habits in any form are more successful, as it keeps their goals front of mind.
4. Get sufficient sleep.
You may not know just how important getting enough sleep is when it comes to losing weight. Sleep is hugely underrated, especially when it comes to its effect on weight loss. A lack of sleep increases cravings and makes it more difficult to stick to your calorie goals. And if you’re skimping on sleep to get in your morning workout, it’s best to prioritize the sleep first and fit in the workout when you can. Aim for a minimum of seven to eight hours of shuteye each night for the best results.
5. Enjoy a treat early on in the day.
Last but not least, you shouldn’t totally deprive yourself of the things you love most. It’s all about treating yourself at the right time, in moderation.
When you allow yourself to enjoy your favorite treat earlier in the day, it lessens the desire for it at night. If you deprive yourself when you really want something, that craving intensifies and you are more likely to overeat that food if you wait too long.
I’ve tried this tactic myself, knowing that enjoying a treat say after lunch or late afternoon helped reduce my nighttime snacking significantly, lowering my overall calorie intake.