Losing weight can often feel like an uphill battle, but it doesn’t have to be a struggle. With the right approach, you can shed kilos in a healthy and sustainable way, without starving yourself. Here are 10 simple health hacks that will help you get on, and stay on, your weight loss journey.
- Stay hydrated
We all know we should drink water every day. In fact, women should drink 8 glasses (around 2 litres) and men should drink 10 glasses per day. It’s healthy to stay hydrated, but there’s another reason to up your intake of H20 as well: Water helps to keep you full and can prevent overeating. It also boosts your metabolism and aids in digestion. A great way to get started is to keep a water bottle with you at all times and sip regularly. Soon, you won’t remember a time you didn’t have water with you.
- Add more protein to your diet
Protein-rich foods keep you feeling full longer, which can reduce overall calorie intake. Unlike carbohydrates and sugars, proteins take longer to burn and digest. For example, a protein-rich breakfast of eggs will keep you feeling fuller for far longer than a grain-based breakfast. You’ll end up snacking less during the day as a result, and your overall calorie intake will be lower. To get started, include lean protein sources like chicken, fish, tofu, legumes, and eggs in your meals. For vegetarians and vegans, there are great high-protein foods available as well.
- Get enough sleep
It’s easier said than done, but a lack of sleep can lead to increased hunger and appetite, making weight loss harder. It’s therefore critical to prioritise 7 to 8 hours of sleep each night. Start by setting a regular bedtime, create a relaxing routine, and avoid screens before sleep. A bonus to getting into bed earlier is that you may see a decrease in late night snacking as well.
- Mindful eating
Being present and mindful during meals helps you enjoy your food more and recognise fullness cues, reducing the likelihood of overeating. The key is to eat without distractions, chew slowly, and focus on the taste and texture of your food. You should start feeling fuller with smaller portions, and you may even change the types of foods you eat, because your body won’t be craving an immediate sugar or carb rush.
- Regular physical activity
Exercise burns calories and boosts metabolism, so incorporating regular exercise into your routine is a must. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training. If you can’t get to the gym, try taking a brisk walk during your lunch break or before or after work hours.
- Eat more fibre
Fibre helps you feel full longer and is great for digestion. Fibre can be found in whole grains, fruits, vegetables, and legumes and there is generally a high-fibre alternative available. For example, switching to whole-grain bread and including more vegetables in meals is a relatively simple way to add more fibre to your diet.
- Portion control
Being mindful of the portion sizes of your meals helps you to consume an appropriate amount of calories for weight loss without feeling deprived. To begin with, use smaller plates, check serving sizes, and listen to your hunger cues. As you master mindful eating, you will naturally need smaller portion sizes as well.
- Reduce added sugars
Cutting back on foods high in added sugars is important because added sugars may taste great, but they contribute to empty calories and can lead to weight gain. Because so many processed foods contain added sugars, you will need to read labels, reduce consumption of sugary drinks, and opt for natural sweeteners like fruit to decrease added sugars in your diet.
- Plan your meals
Planning your meals ahead of time is a simple but powerful weight-loss trick because it helps you make healthier food choices and avoid impulsive eating. Plan your weekly menu in advance and prepare meals at home, keeping in mind that you want more high-protein and fibre-based foods in your diet and less added sugars. The double bonus of this tactic is that you’ll save on grocery costs as well.
- Reduce stress
Unfortunately, high stress levels can lead to emotional eating and weight gain. We all know that managing stress effectively is not as simple as it sounds, but it is important. Practicing relaxation techniques like meditation, deep breathing, or yoga is a good place to start. The good news is that eating better and getting more sleep also lowers stress levels.
Slow and steady wins the race
These aren’t quick weight loss solutions. Each tip is a lifestyle change that is both long-term and sustainable. Better eating habits will naturally result in weight loss that can be managed and is good for overall health and wellness.
