6 Simple Ways to Help You Lose Weight
Losing weight doesn’t have to mean calorie-counting apps, scales and deprivation. Here are six EASY and healthy ways to help you drop some pounds over time.
Rise and Chow
If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism revved and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein and carbs, such as oatmeal with a handful of nuts, or a veggie omelet.
The healthiest carbohydrates are those that were simply grown, picked or harvested. That means carbs like brown rice, sweet potatoes or an apple, rather than refined breads, pastas, cakes and pastries. And while you’re at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil, or lean protein will slow digestion, steady blood sugar and keep the body from storing fat.
Even if all you did was start drinking more water, you would likely lose weight. That’s because the body needs to be fully hydrated to maintain a healthy metabolism. Try drinking about ½ ounce (15 ml) of water per pound of body weight every day, and see the difference.
If eating more often to lose weight sounds too good to be true, listen up. Your body needs calories to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice and a green salad.
You’ve heard that muscle weighs more than fat, but did you know that muscle burns more calories? That’s right; building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight. Check out YouTube for easy at-home weight-training videos that only require hand weights and 20 minutes of your time, for example.
Cheat a Little
You know what they say about all work and no play—well, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favorite foods. Remember, a serving should be about the size of an average apple.