Satisfy Cravings and Stay Healthy with These 13 Simple Tricks
Losing weight is not an easy feat. Even so, the process of shedding a couple of pounds doesn’t mean you have to deprive yourself of the kinds of food you love eating.
All in all, balance is key. You can still have a sip of your favorite soda or eat some ice cream, as long as you don’t regularly make them part of your diet. Better yet, you may consider opting for healthier and more nutritious alternatives, such as sugar-free frozen yogurt, instead of your usual popsicle or sundae.
Aside from being more mindful of the food you consume, there are other things you can add or change in your daily routine to help yourself lose weight. To help get you started, we’ve compiled 13 tips and tricks to help you achieve a healthier weight without giving up your favorite things.
Ensure You’re Not Skipping Any Of Your Meals
People who want to shed a couple of pounds usually look to skipping meals as the best and easiest way to do so. However, while you may see yourself dropping a few pounds at the onset, this will actually lead to more harm than good.
When you skip meals, you’re inadvertently telling your body to slow your metabolism. This will then cause us to burn less energy, which could lead to weight gain. Haley Robinson, a clinical dietitian, was quoted by Piedmont, saying, “When you skip a meal or go a long time without eating, your body goes into survival mode; this causes your cells and body to crave food, which causes you to eat a lot.”
Opt For Healthier And More Nutritious Alternatives
We all love a good pancake for breakfast or an ice cream for dessert. While you can most certainly eat these foods occasionally, consuming them regularly would only lead to weight gain and other adverse health issues.
Even so, this doesn’t mean you have to completely eliminate the foods you love from your diet. Sometimes, it’s all about finding better, more nutritious alternatives to help you substitute “this” for “that.”
Stock Up On Healthy, Filling Snacks
As the saying goes, “Health is wealth.” If you want to maintain your healthy disposition or lose weight, start swapping out the junk in your pantry for healthier snack options.
For example, maybe it’s high time to toss out your chips and cookies. Instead of those unhealthy, fat-filled, and sugar-packed foods, opt for nuts, like almonds, walnuts, pistachios, and the like. These are the best snacks as they can help with your satiety levels, making you feel fuller for longer and eventually helping you cut down on your weight.
Stay Well-Hydrated All Throughout The Day
We’ve all been advised to stay hydrated throughout the day. However, most of us haven’t been taught that water is actually a significant part of one’s weight loss journey.
A 2020 article from Johns Hopkins University notes that water can boost metabolism and make exercise more efficient and easier. Also, the more water you drink, the more you can suppress your appetite and improve your satiety levels. All these things combined can result in lower numbers on the scale.
Fill Your Plate With Fiber
Adding more fiber to your diet may be one of the most effective ways to lose weight. Fruits and vegetables are low in calories while being high in fiber, which helps with satiety and one’s metabolism.
A 2022 article from the Obesity Medicine Association shares that fiber-rich foods, like whole grains, vegetables, and fruits, can lead to lower consumption of calories. In addition, the biting and chewing of these kinds of foods can help you to burn more calories than gulping down juices or smoothies.
Get An Ample Amount Of Sleep And Rest
All parts of an unhealthy lifestyle can do more damage to your body than you would want, and these things aren’t limited to eating junk food. For example, sleep deprivation can make you feel more sluggish and tired the next day, and, in the long run, it’ll also make it harder to lose weight.
Sleep is essential in regulating the hormones that affect a person’s appetite and hunger. You can lower your metabolism rate if you don’t get the right amount of sleep. In addition, people who lack sleep tend to snack more, seeking sugar for that energy spike.
Avoid Being Too Rigid With Your Diet
People who go on diets and are desperate to lose some weight are usually overly strict with themselves. They tend to be extra rigid, adopting an “all or nothing” attitude regarding weight loss.
This leads them to turn to crash diets or unhealthy lifestyle changes that will not benefit them in the long run. Instead, try to be more forgiving with yourself and remember that the weight loss journey requires consistency rather than rigid rules. Take your time and be consistent, and soon, you’ll start seeing results.
Do Your Best To Stay Active
Though lots of people focus on their diet, it’s best to remember that it’s not all there is when it comes to the discussion of weight loss. Aside from the food you consume, you must also be mindful of how much you move throughout the day.
Exercise or physical activity is a must if you want to burn calories and shed some pounds. If you burn more calories than you consume, it’ll undoubtedly lead to weight loss.
Switch To A Smaller Plate And Be More Mindful Of Your Food Choices
Another great strategy when it comes to weight loss is portion control. If you find it hard to lessen the amount you eat, then one helpful tip would be to switch to a smaller plate and stick to it. This means no getting up for second or third servings!
Aside from switching to a smaller plate, it is also important to be more mindful of what you choose to put on it. According to the USDA’s MyPlate, you should fill your plate with 50% fruits and vegetables, 25% protein, and 25% grains. The exact percentages, however, will vary depending on many factors, such as age.
Chew Your Food Thoroughly, Eat Slowly
Whenever the topic of weight loss is discussed, only two main things are mentioned: diet and exercise. However, many more things go into weight loss than you would think, like how fast or slow you eat.
A 2018 article from UChicago Medicine notes that slow eaters were found to be significantly thinner or skinnier than fast eaters. The article also explains that slow eaters were 42% less likely to develop obesity and 29% less likely to be overweight. It might sound weird to some, but give it a try!
Skip The Free Bread When Dining Out
Many restaurants give out free bread as appetizers while you’re waiting for your entree to come out. Some even provide flavored butter to go along with it!
Opting out of free bread might be best if you’re set on shedding a couple of pounds. Instead of waiting for the server to drop it off and then fighting with all your willpower not to grab a piece, be proactive and inform them in advance that you’d like to skip it. This way, you can enjoy a meal out and avoid the extra calories and fat.
Cut Back On Sweetened Drinks
Soda is one of the obvious beverages that could lead to weight gain. In fact, a 12-ounce Coca-Cola can contain 39 grams of sugar, which is already more than the recommended daily sugar intake for both males and females.
Beyond soda, however, fruit juices are also a big culprit in weight gain, even if their packages say they’re made of 100% natural fruit. This is because fruit contains fructose, a sugar known to fuel obesity and other related health conditions, such as diabetes. A few sips won't send you over the edge, but it's best not to consume these drinks regularly.
Reduce Your Alcohol Consumption
The overconsumption of alcohol is a vice, and it leads to many adverse health effects. Aside from affecting your brain and gut health, alcohol is also associated with weight gain.
In fact, it’s believed that alcohol causes weight gain in a few different ways. For one, it stops your body from burning fat. It’s also high in energy or kilojoules, leaving you feeling hungry instead of improving satiety. Alcohol is also believed to increase one’s cravings for salty and greasy foods.
Unfortunately, all these factors combined can contribute to higher cholesterol, chronic illnesses, and weight gain.
