Many individuals strive to lose weight, but often struggle to maintain their healthy habits and motivation in the face of obstacles. Despite starting with great enthusiasm, it’s common to slip back into unhealthy habits and lose sight of weight loss goals.
To overcome this, you can adopt proven and science-backed techniques that have been effective in achieving and sustaining weight loss over time.
1. Count Your Calories
To lose weight, the simplest tip is to take in less calories than you are burning each day—if you do that, you will lose weight (unless you have a medical problem). First you need to get a rough estimate of your Total Daily Energy Expenditure, or TDEE, and your Basal Metabolic Rate (BMR), or by your activity.
2. Visualize A Skinnier You
Do you know why professional athletes visualize themselves hoisting the championship trophy before the game? Because it works, and it can for you, too! So creat a picture in your mind of the body you want and you’ll be able to power through the tough times when your willpower flags.
3. Make Meals Ahead Of Time
Use your skills in the kitchen to make up a big batch of food you can portion out into lunches or dinners on Sunday. That way you’ll always have something good to eat to when you get stressed or run out of time at work, limiting any returns to fast food or other unhealthy fare.
4. Use Spices Liberally
Spices like cayenne, red chili powder, turmeric, and cinnamon have been shown to help rev up your metabolism, which can lead to increased fat burning, and help curtail cravings. They can also help make your food taste better, which is essential when trying to integrate healthier fare into a previously fatty and calorie-rich diet.
5. Make Veggies and Fruits a Priority
These foods should move to the top of your grocery list. There aren’t many fat people out there that subsist on a diet of only produce. Mainly because all of the fiber makes you feel full quicker, limiting how much you can physically shove into your mouth, and because they are jam-packed with vitamins and minerals that give you energy and vitality.
6. Change Your Outlook
Don’t look at your goal for losing weight as an unending slog or horrible trek, and don’t subscribe to any one “diet.” Following these tips will help you need to make a lifestyle change revolving around how you see food and how you use food—it’s there to nourish and make your life better, not become a literally burdensome weight that ruins your life.
7. When In Doubt, Buy Whole Foods
The secret to eating healthy: Eat food. Not too much. Mostly plants. If it comes in a box with a cartoon character emblazoned on it, steer clear. If it’s a whole food sitting out in the open? Buy away!
8. Cut Back on Stress
Consistent exercise and meditation will do wonders not only for your brain and your mood but also your waistline. After all, study after study has showed that stress leads to hormonal cacophony in your body and inexorably to poor eating habits.
9. Say No To Soda