Making small, specific goals is key to losing weight long-term — but how can you get motivated now? Check out our favorite, no-fail jump-starts to feeling like your old self (i.e., back in your skinny jeans) ASAP!
1. Build a better breakfast.
All meals are important, but breakfast is what helps you start the day on the right path. The best and most abundant breakfasts are those that will fill you up, keep you satisfied and avoid cravings later in the day. Try to eat between 400 and 500 calories for the morning meal and be sure to include a source of lean protein plus fat (eg, eggs, beans, Greek yogurt without sugar, walnuts or nut butters) and fiber (vegetables), fruit or whole grains 100%). Starting the day with a mixture of nutrients that stabilizes blood sugar will help you lose weight without sacrifice.
2. Prioritize real, whole foods.
Make sure everything you are eating is complete, as if it has not been processed or packaged. As salt is a preservative, these are the foods with the highest sodium content, something to take into account when planning your meals. Make plans to make sure that all the items you choose are fresh. That means they are filled with fresh fruits and vegetables, whole grains, low-fat dairy and lean proteins.
3. Know your limits with salt.
When it comes to buying snacks, a “low sodium” product has to be 140 mg or less per serving, so if you REALLY are in a bind, you can follow that guide to know what to put in your cart.
4. Go for that cup of joe.
Start the day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protects your cells from damage. You can get up to 400 mg, about one Venti Starbucks coffee, every day, according to the 2015 Dietary Guidelines for Americans.
There is not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal teas such as dandelion or fennel root can also lend a hand. In fact: when a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, the researchers found that green tea drinkers burned about 70 additional calories in a 24-hour period.
5. Skip sugary beverages.
Plain and simple: we just do not feel full of liquid calories in the same way we do real food. For example, drinking a juice or a coffee beverage with caramel will not make you feel satisfied in the same way as eating a plate of sautéed vegetables and protein. So control your consumption of juices, soft drinks, coffee and sweetened tea and alcoholic beverages. If you consume each of those drinks during the day, you will have consumed at least 800 extra calories during the night, and you will still be hungry. (By the way, alcohol can suppress the metabolism of fat, making it more difficult to burn those calories.) Are there other ways to skip sugar? Check them out here.
6. Buy a set of 5-pound weights.
It is a one-time investment that you will never regret. Here’s why: strength training builds lean muscle tissue, which Burns more calories, at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster you will lose weight. How do you start strength training? Try some push-ups or some squats or lunges. Use your Free weights to perform simple bicep curls or triceps pull right at your home or office. Do these exercises three to four times a week, and you will soon see a rapid improvement in your physique.
7. Eat spicy foods — seriously!
Actually, it can help you reduce your calories. That’s because capsaicin, a compound found in jalapeño and pepper peppers, can (slightly) increase the release of stress hormones such as adrenaline, which can accelerate your ability to burn calories What’s more, eating hot peppers can help delay it. You are less likely to devour That spicy spaghetti dish, and therefore, keep that in mind when you’re full. Some good additions: Ginger,turmeric, black pepper, oregano and jalapeños.
8. Go to bed.
As funny as it sounds, lack of sleep can make you fat, and not just because you’re susceptible to cases of Snacks late at night (although there is also that). There are tons of research that show you get less than the Desired amount – around 7 hours – of sleep per night can slow down your metabolism. Also, when you’re awake by For a longer time, naturally we are more likely to do so. So do not skimp on your ZZZ, and you’ll be rewarded with an extra advantage when it comes to losing kilos quickly.
9. Write it down.
A lot of research shows that people record everything they eat, especially those who register while eating. They are more likely to lose weight and keep it long term. Start tracking in an application like MyFitnessPal when the pounds begin to sneak up on him. It will help you be responsible for what you have eaten. Also, you can easily Identify some other areas of your daily meals that might improve a little when written in front of you.
10. Take a hike — or a walk!
Do not get me wrong: exercising at any time is good for you. But nocturnal activity can be particularly beneficial because many people’s metabolism slows down towards the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and can keep it elevated for another two or three hours, even after He stopped moving. What that means to you: you’re less likely to come back for a few seconds or thirds. Also, it will help you Relax after the meal so as not to be tempted by stress-induced grazing that can accumulate calories quickly.