Generally, people believe that losing weight is a difficult process which requires intense workouts in the gym and skipping meals. However, this is not always the case. For instance, if you have a weight loss goal which you will try to achieve, losing weight won`t be so difficult. Here are some tips which even the laziest people can use and lose weight.
Only a few small changes in your daily routine will help you shed some extra pounds and improve your overall health.
DRINK WATER BEFORE YOUR MEAL
This is an excellent way to feel fuller instantly which will prevent overeating. Also, it will provide you with proper hydration.
MOVE, JUST MOVE!
There is no need for an intense workout in the gym in order to lose weight. You can simply try to move your body during the day and you will lose some extra calories. For instance, use the stairs instead of the elevator, take a short walk in the park etc.
According to a recent study, participants who did at least 30 minutes of physical activity per day burned about 120 extra calories in a day, or 12 ½ pounds in a year.
You can move while you`re watching your favorite TV show, jump, dance, run in a place or anything that will raise your heart rate and make you feel breathless. Do it for each 2-minute break (no TiVo) during a typical 2-hour TV night and you will burn an extra 270 calories per day—which is 28-pound weight loss in a year.
REMOVE REFINED FOODS FOR YOUR MEALS
Avoid store bought candies, ice cream, cookies, fries and potato chips. For instance, if you have consumed six of these foods in a week, you should try to cut it down to four or five. The next week drop one more until you are at no more than one or two. Change these foods with more natural such as nuts, whole grain chips, steamed broccoli, oranges, baby carrots, Greek Yogurt and other fruits and vegetables.
AVOID DRINKING YOUR CALORIES
Usually, people are not aware that the main cause why they cannot lose weight is because of their high-calorie drinks. For instance, with every glass of soda, sweet tea or wine during dinner you will gain a lot of calories which are hard to get rid of. Therefore, you should substitute high-calorie drinks with fruit infused water or green tea without sugar.
Try to consume your coffee with a dash of coconut or soy milk and a little stevia instead of the modern and fancy drinks which are very poplar nowadays and which are basically dessert in a cup.
A recent study which involved 3.000 purchases from 115 coffee shops in New York City showed that brewed coffee or tea servings contained about 63 calories (including sugar and milk). On the other hand, the fancy drinks contained almost four times more, with 239 calories. This daily routine equals to an 18-pound gain over a year.
EAT AT REGULAR INTERVALS
Starving is certainly not a good option because it slows down the metabolism and increases the urge for unhealthy foods. Additionally, you should have regular meals in order to prevent blood sugar level drops.
MAKE YOUR OWN LUNCHES
A pre-made chicken Caesar wrap from a restaurant contains 610 calories, 40% of which are fat, and 1.440 mg of sodium which is more than a half of the daily recommended value.
You can prepare your own pre-sliced deli chicken breast on whole wheat bread with mustard and romaine lettuce. This meal will contain about 230 calories , which is about 400 calories and 520 mg of sodium less than the restaurant meals. This will help you lose 28 pounds in a year. With preparing your own food, you carefully choose the ingredients and control the portion sizes, but also you lower the amount of hidden salt, sugar and fat intake.
GET MORE SLEEP
According to various studies, sleep deprivation is associated with increased consumption of high calorie foods. Moreover, the lack of sleep will make you feel lazy and tired, and you won`t be able to work out and take the necessary steps in order to lose weight.
A study from the University of Pennsylvania has shown evidence that just a few nights of sleep deprivation can result in quick weight gain. The participants were asked to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the period of 11 days, the sleep-deprived group gained about 3 pounds in comparison with the control group who slept enough.
CONSUME MORE HIGH FIBER & HIGH PROTEIN FOODS
Try to change the high calorie crackers or chips with seeds, whole grains, nuts and fresh fruits. Foods high in fiber and protein will make you feel fool for a longer period and will prevent overeating.
SLOW DOWN WHEN YOU EAT A TREAT
Before starting your meal, take a minute to smell it, look at it, and think about it. Take one small bite, chew slowly and try to focus on the texture and taste of the food, and then swallow. Repeat this eating exercise until you finish your meal. You will eat more slowly and you will enjoy it.