It’s 2019 now. There are shortcuts or hacks for just about anything in life. So why not losing weight too? I guess there’s not technically a shortcut, but there are some ways to make it just a bit easier.
Besides a shortcut isn’t what you want to do anyway. You know what I’m talking about, those wraps, creams, or any kind of device that claims to help you lose weight super fast. They obviously don’t work because if they did we all be fit.
Like know how duct tape can temporarily fix a leaky pipe, a wrap or fad diet can make you temporarily lose weight. It’s not a permanent fix unfortunately. You want something that’s going to last a lifetime.
Yes, losing weight can be a long process. It can be discouraging and uplifting at the same time. It can be tedious and exciting at the same time. But it’s always super helpful to have some guidance along the way. And once you start seeing results, the feeling of accomplishment is so amazing that you will definitely want to keep going.
I’ve compiled a list of tips that helped me on my fitness journey that made it a lot easier to stick it out and finish what I started.
Drink a glass of water right when you get up.
Chugging some water when you roll out of will not only help you wake up, it will jumpstart your metabolism and detox your body. You’ll also get some of you water down right away. No one wants to spend a lot of time in the bathroom because they have to play catch up with their water drinking. Drink some when you wake up. It will help you make healthier choices during the day.
Put your phone or alarm clock on the other side of the room.
Before you drink your water, you have to get out of bed! Putting your alarm out of reach will force you to get out of bed, so you may as well stay up. You’ll even sleep better without your phone distracting you at night.
Sneak in exercises during the day.
You might think that you’re just too busy to exercise. Great news! You’re not too busy.
You can sneak in some exercises throughout the day even if you are a CEO of a Fortune 500 company and your phone is constantly ringing. Do 20 squats every time you go to the bathroom. Do a plank for as long as you can before bed. Do lunges in the kitchen when you’re putting away the dishes. Any form of exercise is better than none, so why not take advantage of the moments you have? The little things add up.
Eat your veggies first.
You know that vegetables are good for you, eat them off your plate first! You don’t want to eat all of the tasty stuff first and then have to force down vegetables, that’s no fun.
I know I’m more likely to eat veggies (and enjoy them) when I’m really hungry, so eating them first is something I always do. I like vegetables, but I love potatoes. I like to save the best foods for last! Who’s with me?
Eat more protein.
A diet high in protein will definitely help you drop pounds quicker. Protein is made up of amino acids which all have a job to do in our bodies, such as aiding in digestion, supporting brain health, and building muscle. And more muscle = higher metabolism. So fire up the grill and cook up some yummy BBQ chicken. And bring me some!
Drink water throughout the day.
Carry a bottle or cup with you and refill it often. Water helps keep you full and can prevent you from snacking. It will also help flush out toxins from your body. Add in some lemon wedges or sliced strawberries to eliminate boredom. Stay healthy, drink water.
Drink green tea.
Green tea is packed with antioxidants and flavonoids. Flavonoids are elements found in plants naturally that can reduce the risk of a number of diseases. The combination of antioxidants, flavonoids, and caffeine, will help you burn fat, maintain glowing skin, boost your immune system, as well as help prevent heart disease or even fight cancer.
Eat a healthy breakfast.
Having a healthy breakfast in the morning will give you the energy you need, keeps you focused, and reduces cravings. A wholesome morning meal will also help you make healthier choices throughout the day. You started the day off right, keep it going!
Workout while you watch TV.
Your TV time can be your workout time. You can easily lie on the floor and do an ab workout. Stand up and do a leg workout. Do some jumping jacks during commercials. Get on the treadmill and watch Netflix. Any form of exercise you choose beats sitting on the couch and is way more beneficial. Get up and get moving. Or just be lazy and workout on the floor. Hey, nothin’ wrong with that!
Prepare your some, or all, of your meals in advance. If you’re cooking one chicken breast for yourself, why not make 3 more? It’s only just a little bit more effort at that moment, and less time and effort later. You can cook some meals and freeze them to reheat and eat later when you’re short on time and need a healthy meal.
I love sleeping! Actually, I love sleep but I never want to go bed early. Why is that?
Sleep and hormones can go hand in hand. If you don’t sleep much, more ghrelin will be made in your body. Ghrelin is the hormone that controls appetite and hunger. Also, not getting enough sleep will result in less production of leptin, which is responsible for making you feel full. Lack of sleep can also cause your body to produce more of the stress hormone, cortisol. And cortisol causes weight gain. Not cool.
So, sleep tight my friends!
Avoid most processed foods.
When I say most, I don’t mean all. Frozen or fresh pre-cut fruits and vegetables are processed in some form. But when people think about processed foods they think about the unhealthy ones. Most processed foods are loaded with unhealthy additives, preservatives, salt, sugar, and fat. It’s obvious why we should avoid them. Processed foods are a major contributor to weight gain and obesity, diabetes, and heart disease.
Set aside time to plan.
Take some time to sit down and write down your diet or fitness plan for the next week or so. Write down your meal plan/grocery list and what you’ll be eating for breakfast, lunch, dinner, and snacks. Write down your fitness plan as well as what exercises you’ll do on what days. Having it all planned out will surely help you stick with it better than just “winging it”.
Always have a healthy snack with you.
Keeping a healthy snack in your purse will help you stay on track. Don’t make it easy for tempting treats to call your name. Avoid hunger by keeping a protein bar or piece of fruit with you at all times.
Make healthy swaps.
Swap out unhealthy treats for healthier options. Instead of Peanut M&M’s, try some dark chocolate covered almonds. Instead of potato chips, have some roasted chickpeas. You can still satisfy your sweet (or savory) tooth and stay focused on your goals.
Replace one thing at a time.
When you start a health journey, you have to replace your bad habits with healthy ones. You’re probably excited to get started, and you should be! Getting healthy is so rewarding. But don’t overwhelm yourself with so many things that you’re not used to all at one time. Take it slow, you’ll be more likely to see it through.
Have a healthy post-workout snack.
You just killed your workout. Feed your body! Not refueling after a workout can actually slow down your results and “ain’t nobody got time for that!” Carbohydrates replace the energy that you just burned during your workout and protein helps repair muscle tissue.
A banana and a protein shake is a great post-workout snack.
Make the effort to work out.
Yes, you can lose weight without exercise. No, it won’t happen as quickly as you would like. So try your best to squeeze in 10 minutes, minimum. If you’re super busy, try to do a quick 10 minute HIIT workout in the morning to get it out of the way. Remember, a short workout is better than no workout.
You can also break up your workouts. Do the 10 minutes of HIIT in the morning and take a 10 minute walk in the evening. Do whatever you can that works best for you.
Lifting weights is so beneficial when trying to lose weight because it builds muscle. And you know that the more muscle you have, the higher your metabolism. More muscle mass will give your body a nice shape, that’s something cardio can’t do for you. How many cardio bunnies do you see at a gun show? Yeah, that’s what I thought. *flexes*
Strength training is also good for your bone health by increasing density.
Just stop with this. Stop comparing yourself to other people. It will only stall or even stop your progress because it’s impossible to live up to the expectations we have for ourselves because of someone else. We all lose weight and gain muscle differently. Something that works for someone else might not work for you because not one body is the same. Other people are not you, and they can never be you. Work with what you got, believe in yourself, and you will succeed.
What is your favorite tip that I mentioned? Or didn’t mention?