Intro Sometimes, the main thing that is required to lose weight is the motivation to do so. There are many people who want to lose…
We’d all love to lose that extra five,
10, or 15 pounds. And while we invariably begin attacking our new weight-loss goals with gusto (hello, “new year, new you!”), the bigger problem is sticking to said healthy goals and finding the weight loss motivation to get through the tough days.
Too often we find ourselves sliding back into our bad habits and seeing our goals fall by the wayside. To ensure that that never happens to you, follow these genius, iron-clad, time-tested, and science-backed strategies to take the weight off and keep it off. And for more weight loss tips, consider the 20 Science-Backed to Motivate Yourself to Lose Weight.
Even if you aren’t hungry when you wake up, put down a breakfast focused on lean protein—two or three eggs, piece of toast, and half an avocado—and not one centered on processed, sugary grains drowned in milk. Morning fuel has been shown to tamp down binges later in the day and boost metabolism, which means you won’t need as much weight loss motivation throughout the day. And for more tips on shedding pounds, take a look at the 20 Weight-Loss Techniques Successful Dieters Share.
Fact: Eating a proper meal in your dining room with a proper place setting—and proper company—will amp up your feelings of responsibility and bring more meaning to the food. Schlepping a bowl of goop to the couch and plopping down in front of the TV? That will psychologically make your food seem inconsequential and meaningless, increasing your chance of abusing it. And for more on relaxing and avoiding temptation, check out these 10 Best Non-Exercise Stress Busters.
To limit any craving or dessert binges after eating your dinner, try loading up the toothbrush and giving your pearly whites a scrub. The minty flavor and clean teeth will shut down your appetite and prevent you from wanting to indulge anymore.
You know by now that cutting processed foods is a great first step to eating healthier, but a simple trick to avoid being pulled in by their carb-heavy call is to stick to shopping the perimeter of your grocery store.
That’s where the good, whole food hangs out, not in the middle where frozen foods and processed fare lurks. And once you’ve got your ingredients, you can whip up these 40 Dishes Everyone Over 40 Should Master.
Getting plenty of H2O is essential for efficient organ operation, muscle energy, supple skin, and can even help with weight-loss efforts. More water means you’re getting less calories from other beverages like soda and sports drinks. Plus: Downing a glass before a meal can help temper your appetite and make you eat less.
If you are scared of the kitchen but want to start creating healthier meals
invest in a slow cooker or one of the new hybrids that combines a slow cooker, pressure cooker, steamer, and even a sauté function, to make whipping up something delicious easy and quick. The simplicity of great food at home is a great weight loss motivation and will help keep you away from fat-laden choices from fast food joints or regular restaurants. Just remember to avoid the 40 Unhealthiest Foods If You’re Over 40.
If there’s one weight loss motivation trick successful doers always do, it’s weighing themselves. Along with tracking your fitness goals and counting calories, keeping close tabs on your weight has been shown to assist in losing and, especially once it’s gone, keeping off the pounds.
Splurge on one of the new connected smart scales that will report your progress to your smartphone complete with heart rate, bone density, and muscle mass measurements. Or just get a cheap-o from the department store. Just get on it every day to keep yourself honest. And for more help, know Exactly When You Should Weigh Yourself Every Day.
Fruit juice has long been thought off as a healthy drink, but it’s filled with lots of sugar (about 25–35 grams per serving), and it doesn’t include any of fiber’s weight-loss benefits that you get from consuming whole fruit. Stick to eating actual fruit, and if you must have some juice, cut it down with seltzer. Remember: Knocking out fruit juice is one of the 25 Flat-Belly “Secrets” That Don’t Work.
Before heading into a weight loss motivation journey, you need to take stock of the current state of your pantry. Toss any of the foods that you find yourself constantly snacking on and turning to in times of stress, which usually are those with processed carbs and refined sugars—sweets, chips, cookies, cakes.
If you’ve decided to dedicate more time to cooking food at home, you will naturally resist going out for meals. It will save you money in the long run—save it for a few trips to the beach with your new body—and food typically found in restaurants is higher in calories and fat. And for more on eating right, here’s Why Health Experts Want You to Avoid Lettuce in 2018.
Poor portion control is a leading cause of obesity, but an easy way to combat confusing perceptions is to use smaller dishware. Pick the little plate and the small bowl instead of reaching for the large stuff and you’ll start to eat less at each sitting. And for more help navigating your weight-loss journey, here are the 40 Best Ways to Keep New Habits.
Making meals at home means you’ll have lots of tasty leftovers that work great for lunches at work and quick dinners when you’re busy. But invest in some good storage options, like glass containers with click-top lids—or even a vacuum sealer—and you’ll get even more mileage out of your healthy meals. And if you need some more healthy-food inspiration, check out these 10 Painless Ways to Upgrade Your Diet.
Using dishes that are smaller can help with portions, but you also need to divide them up by their nutritional content to make sure you are feeding your body what it needs, in the right amount to lose weight. The lean protein portion should be about the size of both of your open palms, two fists for veggies and/or carbs, one to two thumbs for fats, and a fingertip or two for oils. For more helpful tricks, know these 15 Best 60-Second Health Hacks.
Looking for ways to substitute your favorite indulgences with healthier foods is essential to keeping your weight-loss effort consistent. For example, you can make a pizza crust from broccoli and mashed potatoes from cauliflower, and also use Portobello mushrooms or lettuce wraps for buns. And knowing you can still have the foods you love is some of the best weight loss motivation out there! Also, know these 25 Superfoods That Prevent Winter Weight Gain.
Scientists now know that getting consistent and restorative sleep each night is one of the keys to a healthier life and lower body weight. Tips to make sure you’re maximizing snooze time include setting up a dark, cool bedroom; cutting off screen time to an hour before bed, no caffeine or alcohol a few hours before sleeping, and sticking to a solid sleep schedule. If you need help getting more Z’s, know that Eating This One Thing Will Help You Sleep Better.
We all fall off our plans every now and then.
The trick isn’t to let it derail the entire plan. If your plan means hitting the gym 4 days a week and avoiding carbs—and you can’t help but hit up your friend’s pizza party on Wednesday night—don’t let feelings of guilt keep you from picking up where you left off on Thursday. And if you’re down on yourself, pick yourself up with these 70 Genius Tricks to Get Instantly Happy.
We’re living in the golden age of fitness trackers—and tech that targets your health and wellbeing—so give yourself an edge by picking up something that will give you reliable data about your progress. You’ll be able to set data-based milestones (a few pounds lost, for instance), and you can reward yourself for your effort as you see your progress improve.
You don’t have to transform into Ah-nold to reap the benefits of free weights or machines. The truth is, you need to perform some type of resistance exercise to build muscle. The more muscle you have, the more calories you burn at rest and the better you’ll fee about your transforming body. And if you need some great workout inspiration, check out Bella Hadid’s Fat-Melting 15-Minute Workout.
No longer thought of as a vice, coffee has been shown recently to help you live longer, protect your liver, and even ward off diabetes. The caffeine is also a great way to make your workouts livelier and enjoyable by providing you with an extra jolt of energy. Just limit any additions of dairy or sugar for maximum benefits. And if you’re still not sold on drinking a cup of joe, check out these 75 Amazing Benefits of Coffee.
High-intensity interval training (HIIT) is a must-add workout routine when trying to shed pounds. The protocol pairs burst of intense, all-out effort with more moderate exertion to ramp up calorie burning and torch fat. The modality has also been linked to extending life by rebuilding cells and keeping diabetes away by improving insulin sensitivity. And if you’re still not convinced, check out The Single Best Workout for Turning Back the Clock.
Hunching over your desk all day, stuck in your chair, has been found to be detrimental to your health and cause weight gain. Standing up regularly throughout the day, even if you aren’t actually engaging in sweaty exercise, triggers your brain’s internal scale and tamps down appetite. Constantly sitting screws up how your brain interprets your weight, which may lead to overeating. Bonus: Having better posture is one of the 30 Ways to Cut Stress in 30 Seconds.
Fiber is a hard-to-digest carb found in fruits and vegetables and whole grains. Studies have shown that the more fiber you get in your diet, the lower your weight. Aim to get about 38 grams of fiber a day, because it will make you feel fuller more quickly and for longer, staving off hunger pangs.
Standing up at work, taking the stairs, going to the gym, walking the dog an extra mile—these all add up to your daily calorie-burning deficit and, over time, will help you shed weight. After all, science is telling us that keeping your muscles twitching, however subtly, is The Single Best Way to Boost Your Metabolism Every Day.
If you haven’t heard by now, processed foods (basically anything that comes in a box or package) aren’t good for you in the long run. Compared to whole foods—fruits, veggies, nuts, whole grain, meat, seafood—they are packed with refined sugar and white flour and other additives and preservatives that can contribute to weight gain. Limit consumption and don’t buy…