1. Move as much as possible.
Stand up as often as you can, try to find things that you currently sit and do that you can do standing instead.
When sitting get up every 30 minutes and walk and/or stretch for as little as 2 minutes.
Inconvenience yourself: make multiple trips carrying groceries, go to the far washroom at work, park at the far end of parking lot.
Make it your mission to sit less frequent, and for shorter periods at a time during the day.
** Research has proven that a 5 minute walking break every hour could burn an extra 500+ calories a week, that means without changing anything else in your routine you could lose 7 – 10 pounds in a years time.
2. Drink more water (and other zero calorie beverages)
Water not only helps your body function optimally, but sometimes you can feel hungry when you are actually just thirsty. Therefore drinking a glass of water before you eat can make sure that you are truly hungry, learning to eat only when your body is actually hungry (not bored or thirsty) is a great way to lose weight.
Furthermore, liquid calories, like pop, alcohol, specialty coffees, etc., may taste great, but they give you zero nutritional value with a tonne of calories.
By consuming calorie free beverages, like water, green tea, black coffee (or decreasing the amount of sugar/ milk in your coffee) is a great way to decrease your overall calorie consumption.
For example, say everyday at lunch you have your typical lunch with a can of coke. That can of coke is about 150 calories, in one week that adds up to 1050 calories, over a year that is 54,600 calories of sugar… If you cut out just that can of pop and nothing else for one year, you would lose 15lbs…. 15lbs just from cutting out one can of pop!
3. Eat more fruits and vegetables
Start every meal or snack with either a piece of fruit or raw vegetables.
Fill up with healthy foods first and you will find that you become “full” faster, leaving less room for that highly processed junk that you usually crave. Did you know that those super delicious junk foods you crave, the ones with loads of added sugars and fats, are actually designed to leave you feeling still hungry? It is no snaccident that you are still hungry and craving more after you eat junk food, that’s the way it is made, it is made to make you over consume…. Whole foods on the other hand leave you feeling satisfied, which will not only fill your body with nutrients that it needs and allow you to feel like you are eating more, but you will actually be consuming fewer calories!
4. Stop Mindless snacking! (Bonus)
This last tip is sort of an extra, but it will make a huge difference so I didn’t want to leave it out!
Instead of just going to the pantry at night as you are watching TV and devouring a whole bag of chips – portion out 1 serving, and actually pay attention to the flavour of the food.
Have you ever sat down with a box of Oreos and before you knew it you were grabbing plastic because they were all gone?! We’ve all been there, and it’s OK.
You will be surprised as to how much more satisfied you feel when you actually taste and eat your food mindfully, rather than stuffing it in your mouth like a zombie.
** However if you are following tip #3 your bag of chips should be some raw veggies and dip….and then if you are still hungry having 1 serving of chips/ 1 cookie, etc.
Furthermore, once you start paying attention to what you are eating and not just eating anything and everything that is presented to you (the candy bowl at work, leftovers, donuts that a co-worker picked up, etc.) you will see how quickly those odds and ends can add up.
There it is!
It’s not a quick fix by any means, but if you add in these tips to your everyday life I almost guarantee that you will start to see results.
Even if it is just one pound a month, in one year that is twelve pounds, which is twelve in the right direction.
Weight loss doesn’t have to be complicated!