Losing weight is hard. It takes dedication to a new lifestyle and breaking bad habits to replace them with good ones. But as hard as it is to lose weight, there are dozens of ways to help yourself successfully lose the weight and keep it off.
Here are 18 simple things you can do to make your weight loss journey easier:
1. Drink Coffee
Did you know quality coffee has a ton of antioxidants that can actually be good for you? Along with that, the caffeine in coffee has been shown to boost metabolism. But skip the sugar and cream! For weight loss, you’ll want to stick with black coffee.
2. Keep It Spicy
Because spicy foods contain capsaicin, you feel a burn when you eat them. But that spicy kick can also boost your metabolism and reduce your appetite a little.
3. Eat More Fruits & Veggies
This is a classic piece of advice for those looking to lose weight but it’s often repeated for a reason: it works. These contain fewer calories but have a ton of fiber. They are also often high in their water content, making them a filling choice.
4. Get Good Sleep
Research has shown that sleep is one of the strongest risk factors for obesity. In fact, lack of sleep is linked to an 89% increased risk of obesity in children and 55% in adults.
5. Don’t Drink Your Sugar
As delicious as a cold soda or refreshing juice can be, they are often loaded with added sugar. Experts have listed liquid sugar as the most fattening aspect of the modern diet. One study found that obesity in children rose by 60% when they were given sugary drinks daily.
6. Don’t Diet
This might seem counter-intuitive, but stop dieting! Many times dieting starts out great but leads to yo-yo dieting because they are unsustainable. Instead, focus on changing your lifestyle to be healthier.
7. Build A Better Breakfast
Breakfast is the most important meal of the day, right? That’s why you should pay special attention to what you are eating. Leading experts say that adding eggs can be a great choice. They have actually been shown to help you eat fewer calories in the following 36 hours, letting you lose more.
8. Low-Carb Diet
Several studies have shown that a low-carb diet is an effective way to manage your weight. By eating more fat and protein, you limit your appetite and have a lower calorie intake.
9. Portion Control
You can’t lose weight without having a caloric deficit, meaning you will have to practice portion control. Even counting calories can be effective at times! Another option is intermittent fasting, which allows you to eat for a specific number of hours a day and fast for the remainder.
10. Supplements
Supplementing your nutrition with glucomannen and probiotics can be a great way to boost your weight loss. Glucomannen has been linked to weight loss in a few different studies, while probiotics with the bacteria from the Lactobacillus subfamily may reduce fat mass.
11. Exercise
Getting in the habit of exercising can be one of the greatest things you do for your health and your weight. Include aerobic exercises, weight lifting, resistance training, and cardio for a well-rounded workout.
12. Beat Your Food Addiction
Recently, a study found that 19.9% of people in North America and Europe would qualify as having a food addiction. The cravings, the difficulty pacing yourself, and the overeating are hard to fight. Using mindful eating and paying more attention to what your body really needs rather than what you emotionally want can be a big help.
13. Keep A Food Journal
The simple act of writing down what you eat can help you stay accountable to yourself. You will be able to see exactly what you ate that day, making it easier to identify your craving foods and to assess how you are doing at eating healthier.
14. Eat Better
We all have to eat, but what we eat is so important. Avoid added sugar and processed foods. Instead, try to eat whole single foods, or raw foods, and replace some fats with healthier fats like coconut oil. And be sure to get in more fiber.
15. Protein
Part of eating healthy is getting enough protein. What you may not know is that eating more protein can actually help you lose weight as it will keep you fuller for longer, meaning you eat less throughout the day.
16. Tried And True Tricks
There are all kinds of things you can try to trick your brain into cooperating with your new healthy lifestyle. Simple habits like chewing slowly and using a smaller plate will tell your brain that you are done eating and help you feel fuller.
17. Create Good Habits
Along with tricks, there are some legitimately good habits to get into. Start by filling your surroundings with healthy food choices for those times you feel like snacking. You can also try brushing your teeth after you eat to desensitize you from eating more.
18. Be Patient With Yourself
Arguably the most important thing you can do is be patient with yourself. Creating a new lifestyle takes time! You are rewriting your patterns and habits that have taken years to cultivate. It will take time and you will mess up along the way. Be kind to yourself and do better tomorrow.