Losing weight can be very hard. Once you do lose it, it can be just as hard to keep it off. As we age, our weight is not only important because it helps us to “get the ladies,” but it also helps us to stay healthy. The more extra weight that you have on your body, the unhealthier you will be. The extra weight can make you more at risk for various conditions and diseases. Some of the most prominent ones are diabetes and cardiovascular disease. The sooner you start to make smart moves towards your weight, the better your health with be as you age. These smart moves can help you to lose weight and keep it off.
- Sleep 8 hours. When you do not get enough sleep, it can lead to you eating more the next day. If you are sleepy, you are less likely to practice self-control, especially around food. This can lead to you self-sabotaging your diet and weight loss program. Plus, sleep is very good for your overall health.
- Be flexible. You need to be flexible with your weight loss target. This will help to keep you from getting discouraged when you do not hit the exact weight that you wanted. You should give yourself a range instead of an exact number. This will help you relax when you step on the scale every day. Also, if you make your weight goal broader, you will be more likely to hit it and feel good about your weight loss journey. By making your weight goals very specific, you are more likely to feel like you are failing and quit your diet plan.
- Pay attention to what you eat. Make sure that you are eating mindfully. For example, pick snacks that take a little bit of preparation to eat. This will cause you to eat slower and fill up faster. You will also be less likely to overeat since you have to put in work instead of just popping in pieces of your snack over and over effortlessly. This helps you to eat less calories because your body is able to process the amount you are eating because it taking you longer to eat. Try eating pistachios, walnuts, oranges, basically anything that needs a little bit of work before it is edible.
- Eat eggs. Eggs are an excellent source of protein. Studies have shown that people who eat eggs for breakfast tend to lose 65 percent more weight than those who eat bread based breakfasts. A good breakfast idea is an omelet. Not only are you getting eggs, but you are also able to put in fresh veggies to help amp up your breakfast. This will help to add vitamins, minerals, and fiber to your breakfast.
- Discover muesli. Muesli is a high protein and high fiber bread based food. When eaten as breakfast, it can help you to drop weight fast. The more fiber that you eat, especially in the morning, the more likely you are to drop more weight than those who do not eat fiber in the morning. One of the best things about fiber is that it helps to fill you up so you stay fuller for longer throughout the day. Fiber also helps with your gut health. When you have a healthy gut, it is easier to keep weight off.
- Ditch the beer. If you are an excessive beer drinker, you should probably cut it back quite a bit. You should only be having about two beers or less a day if you want to lose weight. Beer adds empty calories to your diet and its side effects can stick around for a couple days. For example, beer can make you bloated, which does not necessarily make you weigh more, but you feel like you do. It’s like holding onto water weight when you do not need. Try picking up drinks that are liquor based instead. These have almost no calories, unless of course they are mixed with soda. These drinks are less likely to make you bloated, but you should still stick to only a couple every day, if you have to drink every day.
- Be cool. When you are working out, studies have shown that music, like jazz, makes it harder to keep time. This is good because you will not be counting the time down until your workout is over. Music like jazz can also help to fight against the feelings of fatigue because it creates an interference between your body and your brain. Even if jazz music isn’t your thing, it can help you to burn more calories with every workout.
- Be prepared. Studies have shown that up to 21 minutes of your workout time is spent trying to find music or talking to others. This 21 minutes is based off every hour that you are in the gym, so if you are there for two hours, you waste 42 minutes and so on. That’s almost 400 calories that you could be burning, if you were working out hard enough. Make sure that your playlist is ready to go when you leave the locker room. There’s not a lot you can do about talking to others, but you can stick in your earbuds and get to work without shooting the breeze.
Before you begin any weight loss program, make sure that you are talking to your regular healthcare physician. They will most likely recommend a nutritionist to you and between your two doctors, you three will be able to come up with a plan that is best for you. Of course, you can just jump right in, but you will still want to get a physical just in case you have any conditions that you did not know about before.