Are you ready to finally lose the weight you have been looking to lose for who knows how long? It doesn’t have to require much you know. Little changes along the way will result in big changes in the long run.
Whether it’s 5 pounds or 50 pounds here are 9 ways to lose weight without even trying too hard:
1. Walk. Sounds simple enough, right? This is probably the easiest exercise EVER. Even if you think you already walk plenty, chances are you could always do more. There are so many devices now that can record your steps throughout the day, from the time you wake up to the time you go to bed. Even apps for your phone can do it, too. Ways to walk more include not parking as close to your destination, taking the stairs, or just walking around the block after dinner.
2. Eat more color. Choosing more colorful fruits and vegetables can be enough to help you lose weight. The next time you do your grocery shopping, take longer than usual in the produce section. Explore the different colors, smells and textures you find there. Who knows what you’ll come across.
3. Drink more water. Do you know that often times when you’re hungry you’re actually just thirsty? Simply staying hydrated can help you feel full, and prevent you from splurging on that candy bar you’ve been eyeing in the vending machine down the hall.
4. Keep a food diary. It may sound time consuming, but it works. Writing down all the foods you eat throughout the day definitely draws attention to your eating habits. It helps make you more aware of what you’re eating. On a subconscious level, you will eventually begin to recognize poor eating habits and negative patterns that may be causing you to gain weight.
5. Take your sauces on the side. We all like condiments, sauces, and dressings, but sometimes they end up slathered all over our food. Even salad dressing can add countless calories to an otherwise healthy salad. So, next time you want to have some sauce, dressing, or any other condiment, just add it on the side and lightly dip your food in.
6. Limit your alcohol intake. Many studies have shown that low to moderate amounts of red wine can actually be good for your cardiovascular system. But, did you know that too much alcohol can actually contribute to those extra calories that cause you to gain weight? One gram of alcohol accounts for 7 calories as oppose to only 4 for protein and carbohydrates. You do the math.
7. Choose the right kinds of beverages. Finally, you started eating the right foods, but you’re still drinking beverages that have a high amount of processed ingredients, such as high fructose corn syrup. These additives will add unnecessary calories to your day. If you must have that sugary drink, just do it in moderation.
8. Choose your fats wisely. The good news is we need fat in our diets. The bad news is most of the time the wrong kind is consumed. Cutting out saturated & trans fats is one of the most effective ways to cut calories from your diet and keep your cholesterol low. The American Heart Association recommends that only 5% to 6% of your daily intake of calories come from saturated fat. So, if you need 2,000 calories a day, than no more than 120 of them should come from saturated fats. That’s about 13 grams of saturated fats a day, which is not hard to reach.
Cutting back on foods containing partially hydrogenated vegetable oils will reduce trans fat. What you want more of are the monounsaturated and polyunsaturated fats found in avocados, plant-based oils, nuts, seeds, and some fish. Regardless of the type, fat does carry the most weight when it comes to calories: 9 calories per gram of fat. So, choosing the right type makes an even bigger difference.
9. Get plenty of sleep. Research suggests a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep. If you’re sleep deprived you may be too tired to exercise or simply eat more because you’re awake longer. Lack of sleep also disrupts the balance of key hormones that control the appetite, so sleep deprived individuals may be hungrier than those who aren’t.
What other ways can you think of that can help you lose weight?