Chances are that losing weight is never far from your mind, as few of us have the bodies we had when we were teenagers (if we were even fit then!). However, losing weight is not impossible. Here are a few great tips to help along the way.
1. Find support
All things are easier when you have people who want you to succeed. This could mean letting close friends know about your goals. However, if you are worried that your friends may be less than supportive, feel free to reach out to groups that are created especially to help people lose weight.
2. Visually track your progress
Losing weight is a funny thing; you track it primarily through a scale, but others notice it with how you look. Also, due to the dynamics of your body, you could lose inches while gaining weight, all while becoming healthier. Therefore, take pictures of your before self so that you have something to compare it all to.
3. Try fasting
Intermittent fasting, that is. On the surface of it, the idea of restricting your eating hours to only 8 or so a day makes sense; if you can’t eat for some period of time, that is time that you’re not consuming calories. However, studies are beginning to show that there is actually some benefit to fasting beyond just the numbers.
4. Journal
It’s a sad fact, we tend to eat more than we think we do. By keeping a food journal, you can keep track of every calorie, helping you to find out what you’re actually eating. Additionally, this will help you better understand triggers that cause you to overeat.
5. Water!
Are you drinking 8 glasses of water a day? I know, you’re tired of hearing it, but it can really reduce your weight. Want a boost? Drink two cups before every meal. That way, you’re more full, but you also have hit 6 of the 8. Two more glasses before bed rounds it out, while also providing its own health benefits.
6. Mindful eating
The idea of three meals a day has been ingrained in us since childhood, but are we really hungry? By eating mindfully, you can stop simply eating because it’s time to eat, and instead because you’re hungry. This can be a major boost to your fat-burning efforts.
7. Focus on fat
While dietary fat may no longer be the enemy it once was, fat deposits in your body are still what you should be targeting when you attempt to lose weight. Knowing your body fat percentage can give you a much better idea of how much weight you should be trying to lose, and monitoring it can make sure you’re not losing muscle along the way.
8. Protein
If you’re looking to really kick up your weight loss routine, incorporate more protein. Protein keeps you fuller, longer, while also helping to limit muscle loss. In fact, the very process of burning protein into energy takes much more energy than converting fat or carbs.
9. Lifting
There is no reason to think that lifting will make you bulky, unless you want it to. However, there is every reason to think that lifting will help you slim down, burn more fat, and feel great. Even bodyweight exercises builds muscle, which burns more calories than fat, while also pulling in all your loose bits.
10. HIIT it hard
If you find yourself getting bored at the gym, or simply don’t have time for a 45 minute workout, then consider High Intensity Interval Training, or HIIT. While routines differ, each is built around the idea of having a period of high intensity work followed by a recovery period. This lets you raise your heart rate higher for longer periods, while also conditioning your body.
11. Have fun
No matter what routine you decide on, try to make it fun. There are two great reasons for this. First, a fun routine is one that you are more likely to stick with, even if results are not apparent immediately. Second, combining fun and physical movement helps reduce stress, which will help fight fat through hormonal mechanisms.
12. Prep ahead
Do you love the idea of coming home every day to spend an hour in the kitchen preparing something healthy for dinner? I didn’t think so. Instead of just planning meals, spend a free afternoon prepping multiple meals for the week ahead.
13. Plan ahead
Diets often falter at restaurants. Instead of going in blind, look up the menu before and decide what you want. Also, if the place has nutritional information available, all the better.
14. Order ahead
Afraid that those potato chips are too much temptation at the grocery store? An increasing number of places lets you order your groceries online for pickup, often charging only a nominal fee. Considering that fee is usually less than two bags of chips, it could help you save money, too!