You’re 15, 25, 30 or more pounds overweight and you’ve tried many different ways to get skinny, on and off, for years. You’ve lost some weight and then put it back on and more and you’ve never reached your ideal weight. And you know why? The straight truth is—what you’ve been doing just doesn’t work!
Yet, desperate to lose weight, we keep attacking our weight the same failing, bluntly speaking—useless way we’ve always been used to. While there’s no magic bullet for weight loss, there are steps you can take to lose weight, safely and for good, while increasing your health.
Here are 13 tips that can effectively help you lose weight and gain some benefits at the same time — more energy and a fitter, healthier you. Remember the change will happen, albeit slowly but surely. Don’t give up—you have to start somewhere. Good luck.
1. Eat a healthy breakfast every morning.
Eating breakfast revs up your metabolism. If you skip breakfast you’re likely to eat more calories by binging later in the day. In a study of people who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast. But Pop-tarts, donuts and Hot Pockets don’t cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.
2. Stop counting calories and eat foods that nourish your body.
A meal of fat-free, sugar-free, refined processed foods is also nutrient-free. Plus, it won’t satisfy you for long compared to a meal of nutrient-dense whole foods like vegetables, lean meats, whole grains, and healthy fat. As you begin eating more nutritious foods and get a little more physical activity (if you aren’t physically active now), your body will come to its natural healthy weight.
3. Always have some veggies and fruit washed and cut in your fridge.
This way they’re easy to grab when you’re hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when you’re on the go.
4. Replace diet soda with unsweetened beverages.
Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories through the day. Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.
5. Portion your plates right to make a healthy meal.
Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit. Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans. Fill the last quarter with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.
6. Cut down on carbs.
Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you don’t burn turn into fat. Even foods like fruit yogurt and many breakfast cereals have lots of added sugar. Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.
7. Use smaller lunch and dinner plates.
If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter. We tend to eat what’s in front of us. Using smaller plates there’s less food in front of you to eat.
8. Cheat sometimes with the bad foods you enjoy
But, in small portions, and unless there’s a medical reason not to do so. Not letting yourself eat something you love may make you feel deprived and frustrated and subvert your efforts to eat well.
9. When eating out double the green veggies in place of the potato or rice.
I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My husband and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.
10. Throw out all not-good-for-you tempting foods.
Stock your fridge and pantry with healthy foods and you’re creating an environment that will help make you successful. Enjoy treats occasionally when you’re out.
11. Enlist family members and friends to eat healthier with you.
It’s easier when it’s a team effort, and, your family will also reap the health benefits along with you.
12. Talk positively to yourself and quiet your inner critic.
Notice during the day your positive efforts and compliment yourself. “I chose a healthy vegetable plate instead of a slice of pizza. Great job!” The more you pat yourself on the back for what you’re doing well, the more energy you’ll have to keep doing it. If you notice you’re telling yourself you’ll never succeed, or beating yourself up for having two bowls of ice cream, stop! To quiet your inner critic head out for a brief walk, turn on some music and sway, and above all, tell yourself tomorrow is a new day and a new start.
13. Get more sleep.
If you have not heard this before, then remember it well—sleeping, eating well and moving more are equally important when it comes to sculpting a sick skinny body. No matter how many calories you cut or miles you log, it won’t get you anywhere near your goal unless you’re also getting enough sleep. In fact, losing a mere hour of shut-eye over the course of three days has been shown to negatively impact the body’s hunger hormone, ghrelin, increasing the number of calories you WILL consume each day. So get blinds that make your room dark, turn off the alarm and tell your bosses you have an early morning appointment with Mr. Dreamy.
14. Don’t be hard on yourself.
Lastly, keep calm and stop stressing over how heavy you currently are. Obsessing over losing weight is counterproductive! Making yourself stressful does crazy things to your body and you will ultimately have an even harder time losing weight. So, don’t think too much and overcomplicate things—with weight loss, more often than not, simplicity is best.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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