31 May 7 Habits To Help You Lose Weight
I believe that the main reason most people have a difficult time losing weight is because their efforts are based on motivation. When we first get inspired to lose weight we become very strict with our diets, we feel great about what we are doing, and we might even see some promising results.
However, as time goes on our motivation naturally begins to wane and eventually we go back to our old and unhealthy ways of living. The problem with motivation is that it doesn’t last which means your weight loss results won’t last either.
The thing about being healthy is that it is in fact a series of habits that a person has defined and built over time. This has now become a part of who they are. Healthy people aren’t as disciplined as you might think; they’ve just built healthier habits than most people.
The good news is that we are all creatures of habit. All we have to do is figure would what habits produce the results we want and then build those habits until they become automatic. Here are 10 easy habits that will help you lose weight.
1. Drink Mostly Water
If you’re quenching your thirst with water that means you’re not drinking sugary beverages. Drinking mostly water is very easy to do and has immense benefits that make it a perfect low hanging fruit. To build this habit try keeping a water bottle with you at all times, always have a cold jug of water in your fridge, and experiment with reusing juice bottles to give your water a slight flavor.
2. Skip Breakfast
Otherwise known as intermittent fasting, skipping breakfast will prolong the fat burning state you enter during sleep which will lead to accelerated weight loss. After doing this habit for a while your body will adapt to this new routine, your appetite will shift, and you will no longer feel the need for breakfast.
3. Walk for at least 30 minutes a day.
Whether it is in the mornings or after work, getting out and moving is an essential part of weight loss. Studies have shown that people who walk a lot have lower BMIs than those who don’t. Walking won’t only help you lose weight and feel good, it will also make you sleepy which brings me to the next habit.
4. Get between 7 to 8 Hours of Sleep a Night
Studies have shown that people who sleep less than five hour or more than nine hours a night are more susceptible to weight gain. The reason is you are fatigued, your willpower becomes weaker and it is far more difficult to turn down from junk food.
5. Eat Two Avocados Everyday
One study showed people who ate an avocado with their meals were more satiated after eating and felt this way for a longer period compared to the people who didn’t include an avocado.Since avocados are rich in healthy monounsaturated fats and fiber, they will have you feeling more satiated after a meal. It helps you naturally eat fewer calories that will in turn help you lose weight more easily.
6. Judge Progress with Mirror Not Scale
Our weight is constantly in flux. Using a weight scale to judge your progress is not only inaccurate but it is also a bad habit. It will often give you unrealistic expectations that will lead to disappointment. If you want to get a true estimate of how much weight you’re losing just try looking in the mirror.
7. Stop keeping Junk Food in the House
Now I’m not saying you should never eat junk food, I’m just saying don’t keep it in the house. Imagine if you have to leave the house to get junk food. Not only would you eat far less of it, you would actually be forcing yourself to get out and move more which is another benefit to this habit.
8. Replace Sugar with Natural 0 Cal. Sweeteners
Replacing sugar with natural zero calorie sweeteners such as stevia, xylitol, or erythritol is an easy way to get your sugar fix without the extra calories. And if you’re hardcore enough, why not just omit sugar from meals or drinks that you normally put sugar in? Not only will that be much better overall but it will also let your sugar dependence gradually subside until it’s gone.
9. Bring Lunch from Home
If you want to be able to control your weight you have to be in control of the food you eat. By bringing a lunch from home, you are insuring that you’ll be able to eat healthily and you’ll be less stressed.
10. Eat the Same Lunch
Eating the same healthy lunch every day is an excellent habit to build because you are guaranteeing that your body is consistently getting the proper nutrition it needs to healthy and lean. The lunch I eat almost every day and the one that I recommend consists of:
• 1 large piece of smoked salmon
• A decent chunk of cheese cut into cubes (add a second avocado if you can’t tolerate cheese)
• 1 avocado
The reason this lunch is ideal is due to it being dense in micronutrients and loaded with healthy fats. This will keep you satiated throughout the day. It can also be made in less than five minutes and requires no cooking that makes it extremely easy to make before work.
The habits we build become who we are. If you were to simply build healthy habits and stick with them long enough so that they become automatic, then being healthy would become effortless. It would just be a part of your daily routine. Habits are also long term and hard to break once in place so if you were to successfully integrate these habits you would be ensuring a long term, healthy lifestyle.