No matter your goals, losing weight can feel like a challenge at times. It can be an overwhelming process, especially when things don’t go as smoothly as you hope, or as you try to sort out all of the information out there.
However, reaching your weight and fitness goals is possible with the right tools and support. In fact, there are key habits that help many people successfully lose weight – and keep it off.
Here are our top 9 tips to lose weight and get healthier:
- Eat a High-Protein Breakfast – Research shows that starting your day with a high-protein breakfast may aid weight loss by decreasing appetite and production of the “hunger hormone” ghrelin, as well as reducing cravings.
- Get Your Vitamin D – Spend some time outside, and consider a high quality vitamin D supplement to support weight loss. Be sure to speak with a doctor before starting any new supplements, as well as to learn what you may be deficient in!
- Track Your Progress – Weigh yourself once or twice a week at the same time of day, and keep track of improvements in measurements, endurance, and other weight and fitness markers to boost your weight loss success! Also consider tracking your food and exercise to stay on track, as this has been shown to help weight loss as well.
- Drink Plenty of Water – Studies have shown that getting the daily recommended amount of water can support weight loss efforts.
- Practice Mindfulness, Especially When it Comes to Eating – Mindfulness is the practice of being fully present in the moment; research has found that mindfulness can increase weight loss efforts, promote healthy eating habits, and even be beneficial to mood, focus, and stress management. Eating mindfully always gives our body the chance to connect better with hunger and satiation cues, as well as increase perceived enjoyment of a meal.
- Plan Ahead and Pack Meals – Pack you lunch for work, and plan ahead with healthy snacks to support your weight loss efforts! Meal planning is associated with better nutrition quality, and people who eat more home-cooked meals are less likely to be overweight. If you’re on a time-crunch, cook some staples like chicken or meat ahead of time, freeze it in individual or family portions, and pull them out throughout the week for a quick meal with your favorite veggies or sides.
- Exercise Regularly – In addition to helping you lose weight, getting regular exercise may increase satiety and improve blood sugar stability.
- Get Enough Zzz’s – Sleep habits can make or break your goals, as they impact appetite, cravings, and hunger and satiation hormones, as well as stress, cognition, and mood. Sleep deprivation has been associated with increased caloric intake and cravings.
- Put Your Fork Down Between Bites – It can take up to twenty minutes for your body to register fullness, by slowing down and taking breaks between bites you can give your hunger and satiation cues a chance to catch up before you end up overeating!
Contact us to learn about how we can help you get on track with your health and fitness goals, including private gym membership options, personal training, and fitness classes!