1. Eat More Spicy Food
Spicy food is known to help boost your metabolism which is good for weight loss. You may have heard that it takes around 15-20 minutes before our brain recognizes that we have eaten, well the good thing about spicy food is that we generally tend to eat it slower so by the time you have finished your meal you will start to feel full and wont feel the need to go and find a snack!
2. Set Realistic Weight Loss Goals
Be realistic. If your goal is to lose 50 pounds and you want to do it by next month then you’re going to be disappointed and set yourself up for failure. Most experts say it’s healthy to aim to lose 1-2 pounds per week. So if you goal is to lose 50 pounds then a realistic goal is around 6 months.
3. Eat At Home More
People that eat out regularly are statistically more likely to be overweight. When we eat out we tend to eat more than we normally would and we eat foods that we know we shouldn’t really be eating but it’s a treat because we came out to have a good time right? That’s Ok now and again but I recommend that you eat at home so you can control what you eat and see how many calories you are taking in. It’s healthier this way.
4. Walk More
It’s just to easy to get in the car and drive everywhere but it’s much healthier to walk instead of drive. A five minute walk to the shops is better than nothing! Personally I love putting my headphones on and going for a walk and getting some fresh air.
5. Take The Stairs
So you come to a crossroads, do you take the stairs or the elevator? You take the stairs of course! When it comes to losing weight every little helps and just taking that extra 20 seconds to walk up the stairs instead of taking the elevator will go a long way in helping you to lose weight.
6. Get On Your Bike
Did you know that 40% of the Dutch people ride their bikes to work! You can actually burn 400-500 calories per hour by riding a bike.
7. Exercise Every Day
Yes everyday. Get yourself into the habit of doing some form of exercise for 30-60 minutes per day. Anything that gets your heart rate up and some sweat pouring will do you good. People who routinely exercise every day are less likely to be overweight. One tip I can give you here is don’t be lazy about it, be consistent because if you miss one day of exercise then you’ll likely fall out of the routine and give up on exercising all together. So put in some effort and exercise daily.
8. 15 Minutes Of Cardio First Thing In The Morning
Something that I love to do as soon as I’m up and out of bed is 15 minutes of Cardio. This is a great way to burn fat because you haven’t eaten yet so your body will burn more fat instead of burning up stored energy that you would be burning had you eaten first. I recommend a treadmill or get yourself a heart rate monitor watch and then do jumping jacks etc to get your heart rate up for 15 minutes. I also find that doing 15 minutes of cardio first thing helps me wake up and gets me energized.
9. Eat Breakfast
Many people trying to lose weight think it’s a good idea to skip breakfast altogether. This is not a good idea. Skipping breakfast can slow down your metabolism. Plus you will get hungry mid morning and when you haven’t eaten a wholesome breakfast that chocolate bar looks very tempting. So eat a good healthy breakfast full of fiber and fruit to kick off your day.
10. Drink More Water
Water is natures very own appetite suppressant. Sometimes what we mistake for hunger is actually thirst so the next time you’re feeling hungry drink a glass of water. You can also cut down on your meal portion sizes by drinking a glass of water before meals so you feel less hungry and don’t need to eat more.
11. Find A Partner
If you can find someone who also wants to lose weight then partnering up with them is a great idea. This way you have someone to talk to, share strategies with and someone to pick you up if you’re struggling. Just make sure that your partner is equally as motivated as you otherwise if you’re partner gives up easily that wont do you any good.
12. Clean Out Your Cupboards
Get rid of all the junk food and unhealthy stuff from your fridge and cupboards. Toffee pop corn and ice cream are no good for you and if you’re trying to lose weight then just get rid of them.
13. Make Your Portions Smaller And Eat Slower
You may have heard that it takes 20 minutes or so for your stomach to recognize that you have eaten so one thing that you can do is put less food on your plate and eat slower. Make you meal last at least 20 minutes so you’ll start to feel full by the end of it.
14. Get A Hobby
Many of us eat when we get bored. A great way to be less bored is to get a hobby or something to occupy our time more so we think about food less. And watching tv does not count as a hobby, in fact watching tv is something we do when we’re bored and causes us to snack so put down the control and find something to do!
15. Get Your Family Eating Healthy
If you’re a parent or you have a family to cook for then it can be frustrating having to cook a healthy meal for yourself and then cooking whatever the rest of the family wants so why not try and get the whole family eating healthy and just cooking one meal for all!
16. Create Your Own Menu
Write down some healthy meals that you enjoy and their ingredients and how to make them. This way whenever you’re think about what to eat for dinner you can check your menu for some ideas.
17. Cut Down On Your Liquid Calories
When people are trying to lose weight and they’re counting calories they often forget that drinks have calories in them too. So cut down on sugary drinks such as Coke, sports drinks, beer because they’re all high in calories. I recommend green tea or water. You can flavor your water with lemon, lime or mint.
18. Don’t Eat Too Late
Don’t eat a few hours before bed time. You don’t need that extra energy so there’s no need to eat.
19. Get A Good Nights Sleep
Studies have shown that people with bad sleep patterns are more likely to be over weight so try to get to sleep at the same time every night. Taking a 30-40 minute nap in the afternoon is also good for your body and will help you feel more energetic which will lead to less snacking.
20. Be Patient
Just remember that weight loss takes time. Don’t give up. Keep on counting calories and exercising daily and you’ll see results soon enough.
Good luck and I hope you found these weight loss tips helpful!