Weight loss can seem like an impossible task, and it can be so easy to over complicate things, but it doesn’t have to be!
I know your google searches have probably come up with all of this contradicting advice that leaves your head spinning and makes you wonder if the effort is really worth it, but don’t stress about it! Just like everything it will take time for you to figure out what diet and exercise works best for your body and lifestyle, but there are some universal weight loss guidelines that EVERYONE can follow to make their journey a little easier.
Here are 10 simple, foolproof ways that you can jump start your weight loss!
1. Drink Water
Did you know that 75% of Americans are consistently dehydrated? Coincidentally, your body is also made up of 75% water! I know you have heard it a thousand times, drink eight 8oz glasses a day, but that doesn’t mean it’s not true!
Not drinking enough water may cause bloating. Bloating can make you feel like you’re not getting results and it can affect water retention in your body, which can make you fluctuate in your weight.
Another thing is that a lot of times when we feel hungry, we are actually just thirsty. Drinking water before meals assists in getting rid of this problem. It helps you feel more full, so you’re less likely to eat too many calories!
Sometimes it can be difficult to start drinking water so you can do things like add lemon or lime to sparkling water to make it tastier. Or you could try to add sliced fruit to your ice water to naturally flavor it.
2. Drink Green Tea
Not only is green tea freaking delicious, but it also helps with both energy and your immune system.
Its natural caffeine is a great source for helping you get through your day but with the added benefit of not getting those jitters from artificial caffeination.
Also, there are these things in it called catechins, which help to block cell damage and help your immune system.
Essentially, green tea is a great natural energizer and a great swap for soda and sugary drinks, which can help you keep those calories down for optimal weight loss!
3. Cut Back on the Sugar
I know, I know! This was probably the one you were hoping not to see on this list, but look. . .the thing about sugar is that it’s in most foods that are very high in calories. I mean, I know those foods taste great, but they don’t do a great job of keeping your full or providing a sustainable energy.
In other words, you’ll feel like you still want to eat more even when you’ve just had a 2,000 calorie piece of cheesecake and the energy that you do get from it will be shortlived and result in a hard crash that makes you want to crawl into bed and sleep for the rest of the day.
So be a little wary of foods that are like this if you’re trying to reach your weight loss goals. Try other natural sweeteners like stevia, to get that sweetness with fewer calories.
4. Choose Whole Grains
Bread is amazing, but most of it contains refined grains which don’t contain the same benefits as whole grains. What are refined grains? Well, they’re basically grains that have the bran and germ stripped away. The bran is the outer shell that contains fiber, and the germ contains vitamin E, B, iron, and other minerals.
Without those nutrients the bread you’re consuming is much less healthy, they spike blood pressure, and they take a shorter time to digest which is not a good thing.
You should try to opt for 100% whole wheat bread, pasta, or brown rice. Why? These products have more protein, vitamins, and nutrients that will help you to feel full longer. This means you’ll be more satisfied and less likely to continue to eat more calories and that’s a win when it comes to weight loss!
Not all products are the same, so you’ll need to make sure to look at the nutritional facts and also look for the 100% whole wheat logo, that shows it has whole grains.
5. Eat More Fruits and Veggies
Every meal should have fruits and vegetables! The great thing about this is that they are high in nutrients and fiber, but lower in calories. You know what that means? They’ll help you feel full on relatively little calories, and that’s due to the fiber!
Instead of choosing a snack packed in calories, choose something like some veggies or fruit to munch on. I consider eating veggies as a freebie, as long as you’re going easy on the dips. It’s the perfect way to get a little crunch in, without the added calories to go with it.
6. Eat More Lean Protein
Lean protein like chicken breast, turkey breast, fish, and pork are all options that are lower in calories, but higher in protein! It’s a better option than choosing dark meat like thighs or wings because it has less fat. Eating lean protein going to give you the energy, help your muscles recover, and give you the strength to get you through your day.
Protein can do wonders for your body, especially when it comes to working out because it fuels your body. Protein helps you satisfied and sustains you longer than other foods. It will help you curb your hunger and give you the nutrients you need to get you to your goals.
If you have a problem eating lean protein or don’t like the taste of it alone, then try to eat it in something like a turkey burger with whole grain bun.
7. Bake Instead of Frying
One mistake a lot of people make when they’re trying to eat healthy is that they don’t think about the way their food is being prepared. Although certain oils can be healthier for you, like olive oil which contains omega-3 fatty acids, you don’t want to fry foods in oil if you’re trying to lose weight. Frying your food can increase calories because oil contains a lot of calories and fried foods soaks up all the calories and fat from the oil.
So instead of packing on those calories by frying your food, try baking it instead! Baking your food is a great alternative because you can still get a delicious flavor but it’s a ton healthier! This is because you don’t have to use nearly as much oil as you would when frying. By choosing healthy alternatives of foods you love, you can make lasting progress in your weight loss.
8. Count Your Calories
The main reason for counting your calories is because the majority of people have excessive weight because they are overeating. When you are trying to lose weight you need to make sure you are burning more calories than you’re eating. You may be surprised at how many calories you are actually eating during the day, and it may even help you realize that you’re eating habits are the blame for those extra pounds.
Even healthy foods, like nuts, can really pack on those calories if you’re prone to eating several handfuls at a time so make sure you’re counting EVERYTHING. That includes those little snacks. They can really add up if you aren’t careful.
9. Cut back on Soda
I know that drinking some soda may seem like no big deal, but guess what? Soda can be packed with calories and you won’t even notice it! This is what we call ’empty calories’. You get no benefit from this sugary drink, and it will only spike your blood sugar, increase your addiction to it and add on calories that you don’t need to be wasting.
On average 24 oz of soda can be as many as 252 calories! You never want to drink your calories because it’s so easy to take in more than you realize. Also, they don’t keep you satisfied in the same ways that a regular meal would. Even fruit juice can be calorie packed and filled with additives and chemicals.
If you absolutely hate drinking water, a good option is sparkling water or adding a low-calorie flavoring. These options will help you lose weight because you’ll be cutting down on the calories you would have been from soda!
10. Snack Less
So many people do great when mealtimes roll around, but in between those times they’re reaching for the snacks and essentially ruining all of the work they put in. Munching your life away could be the reason why you’re not losing anything. Everything adds up, which is why it’s so bad to go to the pantry and start going ham on all the snacks.
Don’t get me wrong, snacking on the right foods is super beneficial! After all, depriving yourself when you truly are hungry will do just as much harm! But not planning out your snacks, and then snacking throughout the day from the break room, the pantry, or wherever, can really sabotage your weight loss efforts.
You should plan out all your snacks for the day or even the week so that you don’t overdo it! Doing snacks like veggies, protein bars, fruits, and other healthy low-calorie options are the perfect way to get that satisfaction without sacrificing your goals.
11. Find Healthy Meals You Love
We’ve all heard the diet jokes about salad, and far too many people believe that they are truly the only healthy option when trying to eat better. If you absolutely HATE salads, don’t force yourself to choke it down! There are millions of options when it comes to healthy eating, all you need to do is find the meals that work for you.
One way of doing this is thinking about the foods that you already love and thinking of a healthier alternative for it. For example, if you like pasta, maybe try zucchini noodles or use pulled spaghetti squash for your noodles.
Or if you love pancakes try some protein pancakes with fruit on top. Just put some protein in.
Check out this awesome strawberry white chocolate protein recipe and you’ll realize you don’t have to eat something you hate just to be healthy!
12. Use a Smaller Plate
Nothing like a little “brain tricking” to help you reach your goals and feel better about doing it! Okay so you might be thinking, “How on earth is a smaller plate going to help me?”. Well, it may just help you feel like you’re eating more!
I don’t know about you, but I like to eat a full plate of food and eat it till it’s all gone! The great thing about eating with a smaller plate is that it makes you feel like you’re getting more without adding more. In fact, it could help you cut out the calories you need and portion your meals better, so you can keep on losing that weight!
13. Get More Exercise!
This one was probably pretty obvious. Anyone who gives you advice on losing weigh will most likely suggest exercise of some sort. Exercise will definitely help you to feel more energized, stronger, and help you burn more calories. But don’t think you have to do what everyone else is doing. If you hate running, don’t do it! Find another form of cardio that you enjoy.
I recommend that you find something that you love whether that’s, dancing, swimming, running, lifting, whatever it is, and just stick with it. Exercise can be a great way to have fun and staying motivated!
Like everything else you have to try a lot of different things before you find what you like and what works for you, but keep at it and your body will thank you for it!
This is the one I’m pretty sure no one is going to have an issue with. Getting enough sleep has everything to do with your overall health and helps with your weight loss goals. Your body needs at least 8 hours of sleep each night.
Studies have shown that people that get a full eight hours of sleep can lose more weight than those who don’t. The best part about that is the fact that sleeping is wonderful and it will help you reach your goals.
So don’t feel bad about getting some good zzz’s! To get a better night’s sleep, try not to drink a ton of water before bed and try to reduce your screen time. Also be sure to turn the lights off, light exposure can keep your body from getting a deeper sleep. This can affect your sleep quality!
If nothing seems to help get you to sleep you may need a little help. At Sports Nutrition Supply we offer a very gentle sleep aide that will help you get a good night’s rest. Get your Oxy Lean PM here.
15. Reward Yourself but Not with Food
Seriously you should reward yourself! You don’t have to spend money, but you should be celebrating your achievements, whether that’s an activity or something else. You’re working hard, and if you have nothing to look forward to other than the numbers on the scale you could be putting a serious damper on your enthusiasm.
It’s easy to turn to food in order to make your day better, but doing something like taking the dog for a walk, a nice long, hot bath, or even a new outfit will make you feel just as good, and you won’t have to worry about breaking your calorie limit!
You can even make them more goal-based rewards like doing a mud run or 5k! Just find things that are going to motivate you and don’t forget to always be thinking of the “why”, which is the real reason why you’re wanting to change your body for the better.
Losing weight doesn’t need to be rocket science. When it comes to weight loss, the simpler, the better! There are many ways to improve your health, all you have to do is try.
Yes, it can be difficult and challenging, but there are ways to make it easier and we hope we can make this journey a little easier for you!