Everyone has his/her excuses when it comes to losing weight. Most of the people give up half way through due to family issues, work pressure, or something else. Whatever is your personal issue, the pattern needs to change if you want to be successful in losing weight. Long term weight loss starts in your head, and according to experts it is the right kind of attitude that helps in reaching one’s weight loss goal. Apart from that, if you use the right tips and tricks, losing weight becomes easier. So, if you’re stuck in a rut and can’t go beyond a certain point, get back in the weight-loss game using these 15 Weight Loss Strategies That Work:
1. Spice Up Your Life
Adding a wide variety of spices to your meals can help you lose weight and control portion sizes. A study revealed that people tend to eat less when their food tastes spicy and/or new. The more you mix up spices and experiment, the more novel the food tastes, and the more benefits you’ll reap. Moreover, traditional spices such as cumin, cinnamon, and turmeric are full of antioxidants.
2. Snack Smarter
Snacking is driven by not eating satisfying meals, habit and availability of food. If you do find yourself hungry in-between meals, consider these healthy snacks: bean-rich soups, sweet potatoes, baked potatoes, fresh vegetables and fruits, oatmeal, walnuts, pecans, hard-boiled eggs and healthy frozen meals. Watch out for the saturated fat content in the snack you want to eat.
3. Eliminate High-Calorie Beverages
Soft drinks are hugely associated with weight gain. Some of your daily gulps (such as energy drink or latte) can often be high in calories and sugar. Even though it may be a social necessity, avoid adding extra calories to your drinks. Sip on sugar-free coffee/tea, water, soymilk and skim milk.
4. Smoothies For Dinner
A healthy meal replacement, home-made smoothies are an innovative way to add nutrition to your diet, add taste and feel full, all at the same time! Smoothies are great for dinner because they are easily digested. The most effective way to drink smoothies for weight loss can be to add some soy protein powder. Choose the recipes that contain a good balance of protein, carbs and healthy fats.
5. Stay Hydrated
Your body is like a machine and metabolism is one of its main functions. In order to run at optimal level it needs sufficient amount of water. Plus, when you stay well hydrated you tend to binge less and feel full most of the time. Drink 8-10 glasses of water each day to increase your metabolism and lose weight.
6. Count Your Calories
The number of calories you need depends on your body size and level of activity. Men need more calories than women, large people need more calories than small people, active people need more calories than sedentary people, etc. Determine your calorie requirement and how many calories are in your food. Make it a habit to read the food labels and avoid food items that are high in calorie content.
7. Get Plenty Of Sleep
When you sleep your body releases various growth hormones that help in the repairing of damaged tissues and muscles due to daily wear-and-tear of the body. Hence, sufficient amount of sleep is very important for successful weight loss. Experts recommend between 7-9 hours of sleep for an average adult.
8. Kick Up Your Cardio
Cardio exercises help increase your heart rate, thus, burn calories. Exercise 5 times a week for approximately an hour each time. Consider the ‘high intensity interval training’ for your exercise regime. Include cardio exercises such as running, biking, or swimming for 20-30 minutes per session. Try exercising for at least 20 minutes each time as working out for a lesser time span will not help you much on burning your body fat.
9. Start A Weight Training Program
A complete body weight/strength training program will turbocharge your metabolism and help you lose weight without any sagging. Choose a weight training regime that focuses on your arms, chest, shoulders, legs and core. Weight training and Cardio, in combination, will increase your metabolism and burn your fat like nothing else!
10. Weight Loss Spa Treatments
It is an effortless and easy method of losing weight which gives fast results. Enroll in a spa, sauna or a wellness clinic which offers services or treatments that help you lose weight quickly. The results are temporary, but when combined with a healthy diet and exercising, spa treatments help rejuvenate your body and help in the weight loss procedure.
11. Set Small Goals
Make a list of small goals that will help you achieve your ultimate weight loss goal. Make sure that these mini-goals aren’t too hard to follow and can be incorporated in your daily schedule easily. For instance, setting weekly weight loss goals, ordering a side salad instead of fries, eating low-fat popcorn instead of chips, consuming alcohol exclusively on weekends, etc.
12. Ditch Old Habits
They say that old habits die hard, but if you want to lose weight, you need to get rid of all those habits that have kept you away from having that awesome body you always desired. A good way to get rid of your binging habits is to replace the junk food in your kitchen with healthier options. If you are a couch potato, exercise while you watch your favorite show. Slowly and gradually, make lifestyle changes that will help you lose weight.
13. Reward Yourself
Reward yourself with whatever makes you feel good about your accomplishments. For instance, if you’ve lost 5 pounds or a few inches around your waist, or even if you’ve met one of your mini-goals, give yourself a pat on the back. Recognize and celebrate your efforts, but make sure your rewards are not food rewards.
14. Weigh Yourself Often
Weighing yourself often ensures reaching your goal sooner and staying away from weight gain. You need to check your weight regularly so as to check your progress and do what you need to do if you don’t see the desired amount of progress. Keep a weighing scale at home. Hop-on and check your progress every alternate day.
15. Keep Journals
Journals reveal what strategies are working for you. Jotting down what you eat, how much you exercise, your emotions, measurements, etc., promote positive behaviors and minimize the unhealthy habits. Simply knowing that you’re writing down your food intake can keep you away from eating that chocolate brownie!
Follow these 15 weight loss strategies and get rid of those extra pounds.