14 Simple Changes to Help You Lose WeightLisanne Wellness Center
Are you trying to lose weight but feeling discouraged by all the big changes you have to make in order to see a change in your body shape? Losing weight doesn’t have to be a huge endeavor. It starts with small, consistent changes. If you make these changes a part of your everyday life, you’ll start to see tangible results in your body and overall health. Here are 14 simplest changes you can make today to start losing weight.
Dietary Changes: As they say, flat abs are made in the kitchen. But flat abs aren’t the only thing you cook up with your dinner. Your diet also impacts your BMI (body mass index), hormones, stress and energy levels, and more.
Make these small changes in the kitchen to see big changes in your body:
Switch to water: How many calories do you think you drink every day? If you’re not sure, consider this: a 20 oz. soda contains 15-18 teaspoons of sugar and more than 240 calories. If you drink a coca cola every afternoon, you’re drinking an extra 1,380 calories each week. More to the point, if you cut out that coca cola and switched to water, you could lose a pound every three weeks.
Id-life Hydrate is a great choice for those who want to sip in flavored water.
Snack on fruit: Not only is fruit delicious, but it has natural sugar that will boost your blood sugar and give you a jolt of energy between meals. It’s full of vitamins, and it will leave you feeling full in a way that potato chips or crackers simply will not. Between meals, reach for an apple, orange, banana, pear, or anything else you love.
Try meatless Mondays: A five year study of over 370,000 Europeans found that meat consumption causes weight gain. The study spanned 10 countries and all ages and lifestyles, and determined that people who ate more processed meat, chicken, and red meat gained an additional 4.4 pound over five years. These people were not eating more calories than their thinner counterparts, just more meat. Learn from them and choose one day each week to cut out meat altogether.
Cut out sugar: OK, so this is supposed to be “simple changes,” and cutting out sugar is certainly not simple. But rather than giving up the white monster completely, try giving up dessert one or two days a week. You can go one day without dessert, and you’ll save a lot of calories. Take help from our nutrition experts via individual nutrition consultations and get a guided sugar detox regimen.
Add berries to your cereal: Blueberries, strawberries, and raspberries are full of antioxidants and vitamins that your body needs to thrive. They’re also low in calories, fat and cholesterol free, and delicious. Add a handful of berries to your cereal in the morning to get one of your daily fruits and veggies servings out of the way and start your morning on a healthy note.
Switch to brown rice: White rice only contains the inner part of the rice grain. The outer hull and bran are removed during the milling process. Unfortunately, the hull and bran contain most of the fiber found in rice. People who eat higher amounts of fiber are more likely to feel full and avoid overeating. Switch to brown rice and watch your calorie intake start to decline.
Snack on protein: Countless studies have determined that people who eat protein throughout the day have an easier time losing weight than people who eat a small amount of protein and those who don’t eat it throughout the day. Remember, your body uses protein immediately, so it’s important to consume it throughout the day, not just in the mornings or evenings. For an easy protein boost, try Trim Fit Creamy Chocolate
Switch to light beer: Ideally, you should give up alcohol if you’re trying to lose weight. Alcohol is full of empty calories and leaves you feeling sick and sluggish. But if you don’t want to give up your buzz, consider switching to a light beer. If you’re a wine drinker, alternate regular glasses with win e spritzers.
Lifestyle Changes: In addition to changing your diet, it’s important to make small changes to your activity level. Even slight changes can add up. Keeping yourself active can increase your basal metabolic rate which improves the efficiency with which your body burns food calories. You can complement your efforts by adding supplements like Vitagenis MCT oil which also helps boost the body’s basal metabolic rate. Add a few drops (as suggested in the supplement) in your coffee or drink to help your body lose weight.
Here are some ways to work more activity into your day:
Park further away than usual: When you hit the grocery store, don’t find a spot right by the door. Park at the far end of the parking lot and walk in from there. You won’t lose a pound on the walk, but you’ll start to work more motion into your life and maybe get inspired to walk to the store occasionally.
Take the stairs: If you work or regularly visit a building with more than one story, give yourself a little time and take the stairs instead. In addition to getting more movement in general, taking the stairs will help keep your heart strong and build up endurance.
Take a cooking class (and learn to make 5-6 easy healthy meals): One of the easiest ways to drop a few pounds is to cook for yourself; but if you’re not particularly gifted in the kitchen, this can be a challenge. Rather than feel hopeless with your lack of culinary skills, you can find a local cooking class and learn a few easy recipes that you can make on weeknights.
Get a houseplant (to detox): When your body holds onto toxins and chemicals, it can be difficult to lose weight. To eliminate toxins on a regular basis, it’s important to detox, but finding the time (or mental energy) to detox can be difficult. That’s why houseplants are so incredible. They pull toxins from the air in your home or office and help you detoxify without any effort at all.
Track your steps: There’s something about tracking your steps that makes walking more appealing. Maybe it’s because you can see how quickly your steps add up. To get the most out of tracking your steps, challenge a friend or family member to a contest. Keep track of your steps for a week and assign a reward to the winner (or a chore to the loser).
Have popcorn for movie nights: Do you routinely settle in for a movie or Netflix binging session with a pint of ice cream or a pizza? If so, these calories add up quickly, especially if you’re eating late at night without the ability to work off the calories after. Swap out your sugary and fatty late night snack for something lighter like popcorn. You can top it with garlic powder, cinnamon, or any other spice you love. Just avoid too much salt, as it can cause you to retain water (and weight).
For more easy ways to lose weight and get your health under control, schedule a nutrition consultation with one of our experts. Call 713-461-9355 to schedule a consult with a weight loss expert at Lisanne Wellness Center today