By making small alterations to your daily diet and fitness routine, you'll be well on your way to achieving your weight loss goals. The premise is simple: managing your weight is about the amount of calories you take in versus burn off. Cutting calories doesn't have to be challenging. Here are eight changes you can make to your routine and get you started down the path to success.
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Eat breakfast
Get your day started off on the right foot with a full breakfast. Many think that by skipping breakfast they will benefit from the calorie reduction. By lunchtime you'll be starving, setting yourself up for mindless snacking and a likely binge at dinner. Kick-start your metabolism and take three minutes of your morning to prepare a bowl of oatmeal with the nutrients and the energy you need for the rest of the day.
Eat protein at every meal
It's undeniable that the secret to weight loss is increasing your protein intake. Protein will help keep you fuller longer, reduce sugar cravings, and help you eat less otherwise throughout the day. Lean meats, eggs, legumes, and seafood are your friends.
Measure your portions
Use a calorie tracker, such as MyFitnessPal, to monitor your calories so you can know exactly what you're putting into your body each day. Invest in a food scale so that you know how many calories your protein is bringing to the table.
Eat every three hours
Get into the habit of eating a small meal four to five times a day rather than three bigger meals three times a day. This will stabilize your blood sugar and insulin levels, which control your appetite and help you steer clear of the dreaded "hungry" threshold.
All calories are not created equal
Don't forget that calories are not the enemy, they are the energy from the food you choose to eat. So be sure to fill your body with energy that is derived from good sources. Fill your plate with lean proteins, lots of vegetables, some fruit, and healthy fats. Avoid processed food, and whatever you do, don't eat any "low-fat" or "fat-free" labels as they are typically loaded with more sugar to make up for it
Take a burpee break
Committing to a fitness regimen several times a week is key, but you don't have to wait until you get to the gym to burn those calories. Set an alarm on your phone to go off every hour on the hour and do five burpees or jump rope in place.
Cut the alcohol
Yes, you read that right. If you're focusing so much on eating healthy and being active, then why not follow through fully and cut the alcohol? Commit to a 21 day challenge and see how good you feel. Plus, you'll benefit from cutting out those empty calories.
Fat won't make you fat
Despite popular belief, eating a good amount of healthy fats daily will help quell your appetite. It's necessary to consume them to absorb the vitamins and nutrients you're ingesting from those lean proteins and vegetables. Stick to choices like avocado, cold-pressed olive oil and coconut oil, nuts and homemade nut butters.
