The Only Four Weight Loss Tips You’ll Ever Need
Anyone who has tried to lose weight has hit a wall (or two or three) and maybe even given up because of it. When you first start out and you’re super motivated and dedicated and the number on the scale is going down, it’s hard to picture that this high won’t last forever.
Eventually, life happens and we become more relaxed on the routine, skip a workout or two, indulge in a cereal bowl full of ice cream every night of the week…or maybe that’s just me.
When you hit these plateaus, the best thing to do is go back to basics. We tend to make weight loss much more complicated than it actually is.
In reality, if you nail a couple of key habits, you are sure to find success and get closer to hitting your goals.
4 Practices to Nail if You Aren’t Losing Weight
Check your calories
Did you know that most people underestimate calories?
What’s more, is a Cornell University study tells us that overweight people can underestimate calories by up to 40%, twice as much as normal-weight people.
If you feel like you’re doing everything right and your weight is stagnant or even climbing, try counting calories for a bit to see whether you might be underestimating how many calories you are actually consuming.
For some tips, check out my other post on how to count calories and still feel your best.
2. Strength train to build muscles
You might remember a time when cardio was considered the end-all-be-all of weight loss. As research has progressed, we have actually learned that building muscle burns way more calories than sweating it out.
The key is, while cardio burns fat during your workout, muscle continues to burn- even when your body is at rest.
I’m not suggesting you ditch cardio altogether. Getting your heart rate up is important for cardiovascular health among other benefits.
Instead, try adding in some strength training exercises to your routine. Whether its bodyweight exercises like squats and pushups, or if you’re hitting the weight room, building muscle will help you get out of your rut.
3. Eat More Protein
Protein is amazing. It keeps you satiated longer, helps your body to build muscle, regulates your blood sugar, and so much more.
You should try to add lean protein into every meal and snack. The benefits of added protein will help you achieve all of the other tips on this list.
One of the most important components of protein is that it will help you to stay satiated and keep your blood sugar level. These two things will reduce your desire to snack between meals.
4. Ditch snacking and Eat Mindfully
Snacking throughout the day can add hundreds of calories to your daily intake without you even noticing.
Have you ever heard of the French Paradox- how French people eat meat and butter all day and never gain weight? One of the main reasons for this is that meals in France are an event.
Rather than snacking at your desk or in front of the television, try to consume most of your calories at mealtime, with a focus on satiating, nutrient dense foods.
Really focus on the taste and smell of your food and the experience of sitting down and eating a meal that is supporting your health and wellness.
Between meals, make sure you are staying hydrated and if you really need a treat, try a low calorie drink like tea or coffee or eat a piece of fruit.
It’s Really That Easy!
Weight loss doesn’t have to be complicated. You don’t have to cut out full food groups or spend every day in the gym. Follow these simple tips to see real results.
When you hit a plateau (and we all do) just remember that you are doing your best, and go back to the basics!
