In our society, we are constantly inundated with images and messages telling us that to be happy and successful, we must be thin. We are led to believe that the only way to lose weight is through extreme dieting and punishing exercise regimes.
But what if I told you that you could lose weight without ever setting foot inside a gym? It’s true – there are several simple steps you can take to help shed pounds without breaking a sweat. Keep reading for my top tips!
Drink More Water.
Water might not be the first thing you think of when someone mentions weight loss, but drinking more water can make a significant impact on your waistline.
When we’re dehydrated, our bodies naturally hold on to water and store it in the tissues. Drinking 8 – 10 glasses of water daily can help you lose weight! 1 2 3 4 When you feel hungry, drink a big glass of water before eating. You’ll often find that you aren’t hungry at all; you were merely thirsty.
In addition, by not drinking enough water, your body will retain more sodium, leading to excess bloating.
Eat More Fiber.
Fiber provides bulk to your meals and increases the speed at which food passes through your system. Also, because it takes longer for food to move through your intestines, you’ll find that you feel fuller for much longer after eating high-fiber foods.
The American Heart Association recommends fiber from foods rather than supplements 5, so try to increase the amount of fiber you eat gradually. This will help your body adjust and prevent bloating or gas pains.
Add more fiber to your diet by snacking on vegetables such as celery and carrots. Check the Nutrition Facts panel on food labels before purchasing a product to see how many grams of dietary fiber are in one serving size.
Fiber isn’t just for keeping your digestive system running smoothly; it can also help you lose weight!
Foods with a high fiber content take longer to eat and digest. The result is that they leave us feeling fuller for longer. When we feel full, we don’t tend to overindulge and eat more than our bodies need.
Drink Lemon Water.
Lemon water is a great way to kick-start your metabolism 6 7. Drinking warm lemon water in the morning before eating anything else can help detoxify your body and improve digestion. Plus, drinking warm liquids is scientifically proven to boost weight loss! Here are some other ways that lemons can help you lose weight:
The pectin fiber found in lemons helps break down fat cells. Lemons also contain caffeic acid, which triggers liver enzymes to convert stored fat into free fatty acids and burn it as energy.
Citrus fruits such as lemons and limes have lower insulin levels and reduce blood pressure. These factors play an essential role in preventing obesity and promoting healthy weight loss.
The combination of hot water and lemon juice can help you feel full, which means you won’t find yourself raiding the fridge late at night. Lemons are rich in vitamin C, which helps your body burn fat more quickly.
Add some zest to your morning glass of H20 by squeezing half a lemon into it before you drink. You’ll feel refreshed and satisfied!
Enjoy Your Food and Eat Slowly.
Sitting down at the end of a stressful day and shoveling food into your mouth while checking your email is not conducive to weight loss (surprise, surprise!).
When we rush through our meals, we eat too quickly without even realizing it. To avoid overeating, take the time to sit down with family or friends and enjoy your food. You’ll be surprised at how much slower you eat, and your body will thank you for it!
Eating slowly led to decreases in energy intake within meals 8. It’s a simple concept: when we eat more slowly, we tend to eat less. Our stomachs have a built-in mechanism that tells us when we’re full, so it only makes sense to use it!
Instead of rushing through your meal and inhaling your food, try taking smaller bites and chewing them thoroughly. You may find that you aren’t as hungry as you thought and that you don’t need the extra help.
Eating slowly also helps us to savor our food and appreciate its flavor. It’s not only good for weight loss; it’s good for your mood!
You can use chopsticks to slow yourself down or ask your family members to refrain from speaking too loudly at the dinner table. Exercising portion control and savoring your food will help you to shed those extra pounds!
Get enough sleep every night.
Lack of sleep can result in a slower metabolism 9 10, which means that you’ll be storing more fat instead of burning calories. Not to mention the mental health effects that also come along with getting enough beauty rest. Make sure that you’re sleeping at least seven hours per night and, if necessary taking a quick power nap during the day.
Doing so will help you stay on track with your diet plan while providing your body with enough rest to burn fat properly throughout the day.
Try to avoid drinking caffeinated drinks or consuming heavy meals late in the evening. Both can prevent you from getting a good night’s rest.
Take Care of Your Mind.
We’ve heard it a million times before: ‘A healthy body leads to a healthy mind,’ and the research backs it up. 11
Stress has been shown time and again to contribute to weight gain, so if you’re feeling frazzled, take some time out for yourself. Engaging in stress-relieving activities such as taking long walks, listening to music, or practicing yoga can help improve your mood and shed those pounds at the same time.
It may seem odd to think about mental health when trying to lose weight, but doing so actually makes a lot of sense. Those who are happy are more likely to remain active throughout the day, which will help them shed even more pounds!
Find an activity that you enjoy, whether it be painting, dancing, or spending time with your loved ones. The more that you enjoy something, the less likely it is that stress will lead to weight gain.
Use the stairs instead of taking the elevator.
Walk whenever possible, and avoid the boring treadmill; take your dog around the neighborhood for a nice long walk instead. Get off your computer and go outside!
You can also park farther away from the store, so you have to walk more. This will help you lose weight and maintain a healthy lifestyle.
By taking the stairs at the office once per day, you can increase your daily calorie expenditure by over 75 in 15 minutes! 12 You’d be surprised at how quickly those extra 65 calories add up, leading to weight loss on the scale.
By taking the stairs, you’ll burn more calories than if you’d chosen to wait for the elevator and help your body with proper muscle development.
You can also try alternating between sitting and standing at your desk. At first, this may seem like a nuisance, but after a few days, most people get used to their new workstation and look forward to getting up from their chairs! You’ll burn an additional 100 more calories per hour by standing instead of sitting while working on the computer.
Set realistic goals for weight loss.
If you’re overweight and looking to shed a few pounds, don’t be tempted by crash diets. Rapid weight loss is often met with the same rapid weight gain, so it’s crucial that you set realistic goals for yourself when dieting to avoid any unnecessary frustration.
Don’t expect to lose more than two pounds per week; one pound of fat consists of approximately 3500 calories which means that losing that amount every week will help reduce your overall caloric intake without making you hungry or exhausted.
When exercising, make sure not to exercise too strenuously in the very beginning before your body is accustomed to physical activity; pushing yourself too hard initially can lead to fatigue and even injury, which would only impede your ability to lose weight.
Avoid eating out too often.
Restaurant meals are often high in calories 13, fat, and sugar, sabotaging your weight loss goals. Even seemingly healthy restaurant choices such as broiled chicken dishes are usually served alongside rich ingredients like butter or cheese sauce.
If you’re going to go out for a meal, pick the healthiest option available on the menu when possible, then keep an eye on portions when speaking with your waiter or waitress.
You can also try making some pizzas at home using whole wheat crusts instead of traditional dough, which makes them healthier than ordering take-out in most cases.
When dining in restaurants, leave half of your meal behind before eating it so that you don’t wind up overeating throughout the day simply because you ate ‘too much at lunch.
If you’re serious about losing weight, then be sure to cut out those high-calorie treats such as soda, candy, and other junk foods from your diet since it only takes a few days of eating much less sugar for you to start feeling much more energetic.
Remember why you wanted to lose weight in the first place so that when things get tough, you don’t end up back where you started. By keeping yourself motivated through positive thoughts and goals, you’ll find that sticking to your plan will become far easier than before since failing isn’t an option anymore.
Be proud of yourself for changing your life around and committing to a healthier lifestyle; after all, we only get one body, so it’s important to be grateful for it and treat it well.
By following just a few of these tips, you’ll find that weight loss is much easier than you expected, so get started on your healthier lifestyle today!
Let me know if there are any questions or comments at all-I would love to hear them!
Marcella Raskin is the founder & editor-in-chief. She is a passionate and articulate writer who has dedicated her life to studying human potential. She has studied Cognitive Behavioral Therapy, Life Purpose Coaching, Group Life Coaching. She loves helping women (and men) explore themselves through writing, which allows for an exploration into one’s thoughts on entrepreneurship or personal development topics such as mindset-shaping techniques that can positively shape someone’s perspectives about themselves when they don’t think it could ever happen! She practices sports and has studied Exercise Physiology. She is married and the mother of two girls.