Habits That Can Help You Lose Weight And Keep It Off
Other Popular Blogs
The key to long-term weight loss is making a change for life. It’s about turning new behaviors into lifetime habits. We’ve listed 7 habits you can adapt today to help you lose weight and keep it off for good!
1. Eat a high-protein breakfast – Protein is a key component of weight loss and weight management. A high-protein breakfast increases satiety or the feeling of fullness after a meal even more than carbs or fats. Studies show that a high-protein breakfast also curbs appetite throughout the day. One study found that eating a protein-rich breakfast was associated with increased feelings of fullness, lower levels of ghrelin (a hunger stimulating hormone) and a reduced desire to eat throughout the day. A protein-rich diet also increases thermogenesis which plays an important role in weight regulation.
2. Drink plenty of water – Water is crucial for weight loss. It’s a natural appetite suppressant. Drinking a glass of water before each meal helps you feel fuller faster. In addition, water might increase your metabolism too. A small study of 14 men and women found that drinking 500 ml of water increased metabolic rate by 30% in all subjects. The increase was observed within 10 minutes after drinking and reached its peak after 30 to 40 minutes after drinking.
3. Cook most of your meals at home – Try to limit eating out and cook more at home. That way you have control over portion sizes and ingredients. According to the 2007 – 2010 National Health and Nutrition Examination Survey, adults who cooked 6 to 7 times per week consumed fewer calories than those who didn’t cook meals at home. Meal prepping is a great way to control caloric intake and make sure the foods you consume don’t have hidden sugars, calories or salt.
4. Keep food out of your bedroom – Your bedroom should be a food-free zone to prevent you from noshing at night or when you’re watching TV.
According to a study by the American Journal of Clinical Nutrition, nighttime noshers ate more - 12% more calories - than those who only ate during the day. And a study by the International Journal of Obesity found that nighttime eaters binge-eat more than those who didn’t eat after dinner.
Researchers believe that you should stop eating 3 hours before you go to bed. But if you’re really hungry, here are some healthy midnight snacks you can snack on.
5. Get enough sleep - Lack of sleep can pack on the pounds. A study published in the Annals of Internal Medicine found that lack of sleep was shown to reduce the benefits of dieting. When you don’t get enough sleep, the body produces a hormone called ghrelin that triggers hunger and reduces caloric burning.
6. Walk, bike or use public transport – driving may be convenient but it’s not good when you want to lose weight. Walking, biking or using public transportation is not only great for the environment but it could keep the weight off too.
A study conducted by the Baker IDI Heart and Diabetes Institute in Australia studied 822 adults in 4 years and found that those who used cars to commute to work daily tended to gain more weight than those who biked, walked or took public transportation.
7. Practice mindfulness – whether its practicing mindfulness-based weight loss interventions or mindfulness meditation to lessen stress, focusing and being in the moment can do wonders for your health and well-being.
A study investigating the efficacy of mindfulness-based interventions on weight loss found that they were effective in reducing weight and improving obesity-related eating behaviors.
Here are some mindfulness-based weight loss interventions you can do:
- Slow down your meals
- Savor your food
- Learn to distinguish thirst from real hunger
- Recognize emotional eating triggers and better ways to cope
- Make thoughtful food choices
Cleanse with Simply Slender
Simply Slender Master Cleanse contains superfood natural juices and extracts from Lemon, Cayenne pepper extracts, Acai, Noni fruit, Goji berries, Mangosteen, and Green tea to promote thermogenic fat and calorie burning, reduce bloating, and naturally control appetite. Get a bottle of Simply Slender Master Cleanse now!
Summary
Here are 7 lifetime habits you can adapt today to help you lose weight and keep it off for good!
- Eat a high-protein breakfast – A high-protein breakfast increases satiety or the feeling of fullness after a meal even more than carbs or fats. Studies show that a high-protein breakfast also curbs appetite throughout the day.
- Drink plenty of water – Water is a natural appetite suppressant. Drinking a glass of water before each meal helps you feel fuller faster and it may even increase your metabolism too.
- Cook most of your foods at home – Try to limit eating out and cook more at home. That way you have control over portion sizes and the ingredients. Meal prepping is a great way to control caloric intake and make sure the foods you consume don’t have hidden sugars, calories or salt.
- Keep food out of your bedroom – Your bedroom should be a food-free zone to prevent you from noshing at night or when you’re watching TV.
- Get enough sleep - Lack of sleep can pack on the pounds. When you don’t get enough sleep, the body produces a hormone called ghrelin that triggers hunger and reduces caloric burning.
- Walk, bike or use public transport – Walking, biking or using public transportation is not only great for the environment but it could keep the weight off too. Studies have found that those who used cars to commute to work daily tended to gain more weight than those who biked, walked or took public transportation.
- Practice mindfulness – whether its practicing mindfulness-based weight loss interventions or mindfulness meditation to lessen stress, focusing and being in the moment can do wonders for your health and well-being.
Reference
"Water-Induced Thermogenesis" - The Journal of Clinical Endocrinology & Metabolism, December 1, 2003
"Study: Eat Protein in the Morning" - The Atlantic, March 28, 2013
"Diet induced thermogenesis" - Nutrition & Metabolism, August 18, 2004
"Is cooking at home associated with better diet quality or weight-loss intention?" - Cambridge Core
"10 Morning Habits That Help You Lose Weight" - Healthline, January 4, 2018
"Will Eating at Night Really Make You Gain Weight?" - U.S. News, June 26, 2015
"Commuting by car: weight gain among physically active adults." - American Journal of Preventitive Medicine, February, 2013
"Mindfulness-based interventions for weight loss: a systematic review and meta-analysis." - Wiley, February 19, 2018
"How to Meditate for Weight Loss" - Healthline, August 13, 2018