Maybe you are super into fitness and have sworn off these bad-for-you-foods, but it can still be frustrating when you’re trying to lose weight and the numbers on the scale aren’t shifting. Here are 10 tips to help you along your weight-loss journey, one step at a time!
1. Use Portion Control
It’s easy to load up on extra calories if you’re digging straight into a large bowl of ice cream. Do yourself a favour and dish out smart portions to avoid consuming too many calories.
2. Eat More Greens
Leafy green vegetables such as spinach, kale, collards, watercress, and romaine are not only full of nutrients but also very low in calories compared with other foods. “The average one cup of raw leafy greens clocks in under 25 calories with virtually no fat, sodium, or sugar,” said Lisa Moskovitz, RD, CDN, at the New York Nutrition Group. “By filling up on plenty of yummy greens, you can keep your belly full on the fewest possible calories not to mention nourish your body with key nutrients including vitamin A, vitamin K, iron, and fibre. You can have more voluminous meals but lose weight at the same time.”
3. Shorten Your Workout
Crush through a HIIT workout (20-45 minutes) and see the benefits in your waistline. “Interval training is a major key in maximizing your time on the mat,” said Bree Branker, NASM CPT and Akin’s Army trainer. “Anaerobic training burns more calories after your workout because your body is completing homeostasis, or simply put, working on returning to its regular state.”
4. Hydrate, Hydrate, Hydrate
Sometimes the sensation of hunger comes from dehydration. Make sure that you’re drinking a lot of water before you reach for that late-afternoon snack. That calorie-free glass of H2O could do the trick.
5. Surround Yourself with Motivation
Get your Martha Stewart on and put a chalkboard up in the kitchen to jot down your weekly meal plan or check out 360 Fitness’ Facebook /Instagram for a motivational quote or two.
6. Chew Slowly
Take it easy at lunchtime, what’s your rush? Slowing down when you eat your food can lead to less calorie intake overall, according to a University of Rhode Island study.
7. Always Travel with Snacks
Be prepared. Always bring a lunch-box of healthy snacks on the road to avoid having to hit the petrol station’s finest array of sugary treats, fast-food chains, or airport food courts. One of my favourite go to snacks is beef or turkey jerky which is available in your local Supervalu.
8. Pack Your Lunch
Planning will help you avoid making impulsive, last-minute decisions. If you’re too rushed in the morning and happen to find yourself at Supermacs, order one of their lean(ish) meals.
9. Brush Your Teeth After Dinner
Getting fresh and clean right after your evening meal will help you avoid consuming more when your meals for the day are done.
10. Get Good Quality Sleep
Studies show that poor sleep is one of the strongest risk factors for extreme weight gain, linked to a 55 percent increased risk of obesity in adults.
To your health and fitness,