Danny Davis
Losing weight is no easy feat. There are a thousand different weight loss fads on the market. Each year we see more and more unhealthy trends on how to lose weight quickly. The truth long lasting lifetime weight management has no shortcuts. Below are ten healthy weight loss tips to help you on your weight loss journey.Â
1. Do Not Skip Breakfast
The first healthy weight loss tip is to never skip breakfast. You want to start your day off on the right foot and the only way to do that is to fuel your body. You should aim to have your breakfast within an hour of waking up. This will give your body the energy it needs to take on the day and jump-start your metabolism from when you were sleeping.
2. Hydrate Hydrate Hydrate
The second healthy weight loss tip is to drink water all day long. Our bodies need water to survive. Our bodies need water for a variety of reasons. Including but not limited to the below:
- Regulate body temperature
- Keep joints lubricated
- Prevent infections
- Deliver nutrients to cells
- Keep organs functioning properly
- Sleep quality
- Cognition
- Mood
- Losing Weight
- Maintaining Weight
Water can be taken into our bodies from food and beverage consumption. The NASM (National Academy of Sports Medicine) recommends the following water intake per day:
- Women: 91-95 oz/day (approx. 12 cups)
- Men:125-130 oz/day (approx. 16 cups)
3. Use a Smaller Plate
The third healthy weight loss tip is to use a smaller plate. This is an easy way to immediately consume less food. It’s a simple way to utilize the age-old trick of portion sizes.
When going to fancy restaurants or traveling to other countries, you will notice their portion sizes and plate sizes are drastically smaller than in the United States.
This is due to the fact that they focus on only the amount of food necessary for their bodies at each meal or snacking period. Try using a smaller plate when eating at home.
4. Take ½ of Your Meal Home
The fourth healthy weight loss tip is to take half of your meal home when eating out. Many casual restaurants try to give customers as much food as possible so the customer thinks they are getting the best bang for their buck. While this is meant to be a good thing, it actually has a negative impact on our health.
When going out to eat try to make the best food choices possible. Have a salad or vegetable instead of fries or other unhealthy sides. As soon as your main entree arrives at the table, ask your server for a take-home box.
Seeing is believing that by removing half of the available food from your plate, your mind will allow you to feel fuller faster. Take the second half of your meal home to enjoy later or to give to a family member.
5. Keep Junk Food Out of the House
The fifth healthy weight loss tip is to keep junk food out of your house. If junk food isn’t there, you can’t eat it. Eliminate chips, cookies, ice cream, sugary beverages, pasta, desserts, and any other junk food that usually catches your fancy.
Do not feel guilty about this if you live with other people. Everyone in your family can benefit from better eating habits. If any teenagers or adults want junk food in the home, tell them to keep it in their rooms.
6. Focus on Nutritionally Dense Foods
The sixth healthy weight loss tip is to focus and fill up on nutritionally dense foods. According to the American Heart Association, Nutrient-dense foods are rich in vitamins, minerals, and other nutrients important for health. They do not contain high levels of saturated fat, added sugars, or sodium. Examples of nutritionally dense food include:
- Fruits
- Vegetables
- Whole grains
- Non-fat and low-fat dairy
- Fish and seafood
- Unprocessed lean meat and skinless poultry
- Nuts and legumes
Below are examples of small switches you can make from junk food to nutritionally dense foods that will have a big impact on your health and weight loss journey:
- Veggie fries vs French fries
- Kale chips vs potato chips
- Chocolate dipped nuts vs candy
- Fruity sparkling water vs soda
- Bunless burgers vs traditional burgers
7. Get Enough Sleep
The seventh healthy weight loss tip is to get enough sleep. Over the past several decade researchers have noticed a correlation between decreased amounts of sleep and increased BMI (body mass index).
According to the Sleep Foundation, a lack of sleep can increase appetite, decrease metabolism, and decrease mental stability.
Try the below ideas to increase your sleep while trying to lose weight:
- Establish a bedtime routine (do the same things each night and go to bed at the same time)
- Sleep in a dark room
- Stop technology 20-30 minutes prior to laying down (put the phones down and out of reach)
- Do not eat right before bed
8. Eliminate or Cut Down on Alcohol
The eighth healthy weight loss tip is to eliminate or cut down on alcohol. Alcohol consumption provides the body with empty calories. This means the calories a body takes in from drinking do not benefit the body nutritionally in any capacity.
When drinking, the calories in alcohol are usually above and beyond the normal and recommended calorie intake. Alcohol also interferes with the body’s fat-burning mechanisms making weight loss harder overall.
9. Always Shop or Do Errands on a Full Stomach
The ninth healthy weight loss tip is to always shop on a full stomach. This will prevent you from impulse eating or buying.
10. Plan in Advance
The tenth healthy weight loss tip is to plan in advance. When you plan in advance you are more likely to stay on the path of healthy eating. Planning in advance in regard to food is usually referred to as food prep.
Food prepping cuts down on time needed each day to physically make your meals and snacks. It allows you to prepare healthy and delicious meals and snacks. This way you always have options available to you.
