Congratulations on wanting to make healthy changes in your life! Weight loss is not always easy and can be daunting if you have a lot of weight to lose. It will take commitment, focus, planning and some work on your part. If you’re wondering where to start and how to stay on track, here are 30 ways to make losing weight easier.
Connect with your why
Your reason why will keep you motivated. Maybe you want more energy to play with your kids, or to complete a 5K this year, or to get “beach ready” for summer vacations. Think of how good you will feel when you reach your goal.
Believing that you will be able to make behavioral changes and stick with them can help you achieve your goals. When you hit plateaus or challenges, confidence will help you stay on track.
Set a realistic goal
Set a goal that is realistic and attainable, and then write it down. People are 42% more likely to reach a goal when they write it down.
Break your major goal down into small chunks so they are easier to attain; athletes break their training down by weeks and months. Whenever you achieve a mini milestone, reward yourself with a small indulgence!
Don’t multitask while eating
When you sit down for a meal or a snack, avoid distracted eating. If you aren’t mindful of what’s going into your mouth, you don’t process that information and potentially eat more.
Choose activities that aren’t food related
Meet your friend for a walk, a fitness class, or a movie rather than drinks or a meal. Find hobbies that do not revolve around food.
Keep a food journal
Tracking what and when we eat can be an eye-opener. Not only does it show us patterns in our eating habits, but it helps us remember snacks and drinks we may have forgotten about, like that 400 calorie Frappuccino.
Snack on walnuts
2 oz of walnuts have shown to satisfy hunger and reduce cravings. They are also a great source of Omega-3 Fatty Acids, which can lower elevated triglyceride levels and prevent heart disease. Use our Precision Pro Digital Kitchen Scale to easily measure out 2 oz portion sizes to grab and go.
Workout in the morning
Research shows people who exercise first thing burn fat all day long. They also exercise more consistently since they are less likely to be distracted and skip a workout.
Walk a few times a week
Walking can help you shed pounds and improve your heart health. Start out with 15-minute walks and try to build up to 3 45-minute walks per week. Remember, even 15-minutes of moving helps lower blood sugars and block weight gain.
Wait before seconds
The quicker we scarf down our meals, the less time we give our bodies to register fullness. After your first plate, drink a glass of water and wait a few minutes to see if you are really still hungry.
You can’t out exercise poor eating habits
Exercise is great but it won’t help you burn off excess calories from a poor diet. Remember, weight loss is about 75 – 80% diet and 15 – 20% fitness.
Have a high protein breakfast
Foods high in protein, rather than carbohydrates, have shown to keep you full and satisfied throughout the morning. Think Greek yogurt!
Skip the junk food aisle
If you don’t buy it, you’re cutting out the temptation completely. Be sure to have healthy, satisfying snacks that you actually like on hand.
Learn portion sizes
Learning to eat correct portion sizes plays a huge role in healthy weight loss. Our Digital Nutrition Scale – Professional Food and Nutrient Calculator not only weighs food, it shows you the calorie, carbohydrates, sodium, fats and 7 other nutrients from thousands of packaged and 999 whole foods. It makes tracking foods and keeping portion sizes under control a snap.
Replace one meal a day with a large salad
This is an easy way to instantly improve your diet. Be sure to include grilled chicken, beans and quinoa for added protein.
Stop skipping meals
When you skip meals your brain goes into starvation mode. It seeks out high calorie foods and leads to binge eating and poor food choices.
Pack a lunch
Brown bag your own lunch to control ingredients and portion sizes. Check out these Quick and Healthy Lunch Ideas for People “On the Go” for inspiration.
Pre-portion out snacks
Portions snacks out into single servings for the week to prevent mindless snacking using our Precision Elite Kitchen Scale.
Check the menu beforehand
Plan what you are going to eat before you get to the restaurant and stick to it. This will help curb impulse food choices.
Skip ordering appetizers
Appetizers are often fried and just added, unnecessary calories. Don’t waste the space!
Sleep more, stress less
People lost weight simply by reducing stress and increasing sleep to 7 – 8 hours a night.
Cook with fresh foods
Packaged foods are highly processed, offer little nutrition, and are full of empty calories. Cook with fresh ingredients for a healthy meal.
Make your eating habits sustainable
When choosing your new eating and lifestyle habits make sure they are realiostic for your lifestyle. It’s unlikely that you will live on a steady diet of juice or cabbage soup or workout for 2 hours 6 days a week. Only you know what has succeeded or failed for you in the past.
Drink fizzy water
Soft drinks and alcoholic drinks are full of sugar and calories and they do not fill you up. Love the carbonation? Switch to seltzer water with a squeeze of lemon or lime.
Skip the juice
Juice has a lot of carbs and sugar but no fiber to keep you feeling full. Instead, reach for a piece of real fruit to enjoy with your breakfast.
Studies show people who have a diet buddy are more likely to reach their health goals. Let your family know your new healthy habits and have them help you plan healthier meals that everyone can enjoy.
Plan on plateaus
Some weeks you may not lose weight and that’s okay. Stay focused on your long term goals.
Weigh yourself once a week to see how your progress is going. Our Precision 550 Extra Wide Digital Bathroom Scale is designed for comfort and can weigh up to 550 lbs. It beeps once weight is locked in so you can step off the scale and view your weight.
Chew food thoroughly
Chewing your foods slows down your eating and you can tell when your body is satisfied. It also aids in the process of digestion.
Have you lost a significant amount of weight and kept it off? We’d love to hear what tips worked for you! Tweet them to us @eatsmartscales.