It is when you have set your mind to losing weight then you will realize that simply working out or cutting down on your sugar intake is not enough. You need to bring a change to your lifestyle.

This can be done by adopting some healthy habits. And once you have these minor habits under your belt, you will find your weight loss journey to be effective and sustainable. So, we have compiled a list of all the good habits you can instill in yourself.

1. Planning is Key

Planning and sketching out a routine to stick to is what most people who lost weight recommend. Figuring out what you want to eat and shopping for the ingredients will stop you from skipping any meals. If you are in a rush, instead of grabbing an unhealthy snack, you can simply take one of your pre-planned and cooked meals and go about your day. The same goes for exercise. If you have a workout routine to follow, your body will get used to it over time. Plans help you be consistent, and consistency is crucial when you want to make a life-changing decision such as weight loss.

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2. Practice Portion Control

It is pretty easy to slip and eat a large portion meal, especially when you have had a rough day or are just hungry. The best way to control your portion size is by using smaller plates. A full plate tricks your mind to think that you are eating more. So essentially, if you use a smaller plate, your meals will look larger, even if you are eating less in reality. This is what is known as the Delboeuf illusion, where if something is surrounded by white, the thing looks smaller. Even if you are eating more on a larger plate, you are more likely to feel hungry and eat more.

3. Drink Water 24/7

Often, when your body requires some hydration, it may feel like a hunger pang. This hunger will lead to you unnecessarily snacking instead of taming your thirst. Plus, drinking ample water is essential to help break down carbohydrates into energy. Otherwise, it will be stored as fat in your body. Aside from energy, water helps increase your metabolism and suppress your appetite. All of which are important to lose weight. It is recommended to drink at least 1 to 2 liters of water per day to aid in weight loss. It is best if you can drink water before every meal to subdue your appetite.

4. Focus only on the food while eating

If you are watching or doing something else while eating, you are distracted from the food you are consuming. This leads to binge eating and improper chewing. When preoccupied, you are not focused on your posture as well. A bad posture leads to indigestion and weight gain. When you are mindfully eating, it will make you more conscious about when you are full and done. It takes your body 20 minutes to register the feeling of fullness. So, if you are eating slowly, your cues of hunger and feeling full will be triggered by the end of it. It also enables you to chew more thoroughly, which reduces the number of calories you take in.

5. Get enough sleep

It is easy to get caught up in something else during bedtime. But if you get less than 5 hours of sleep every night, you are more likely to gain weight. This is because appetite hormones ghrelin and leptin get unbalanced, increasing your appetite and food intake. You are more prone to nap during the day, which diminishes your energy levels. Your metabolism is also affected due to the lack of adequate sleep. It is recommended to sleep between 7 to 9 hours every night.

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6. Having Breakfast is Important

There is a reason why breakfast is called the most important meal of the day. After a long night of sleep, you need to have a filling and healthy breakfast to boost your metabolism and give you energy. If you skip breakfast, you are more likely to overeat and store fat. When you start your day with a full stomach, you will only be making mindful food decisions the rest of the day.

7. Never skip a meal

Similar to having breakfast, you must never skip a meal. You should plan out the frequency of your meals and go accordingly. Skipping meals will only lead to binge eating. Meal planning will help prevent skipping lunch or dinner on a busy workday and from ordering takeout. Not only will this save money, but it stops you from eating greasy and sugary meals. During your meals, you have the option of smart snacking. This entails purposefully snacking on healthy items such as almonds. It is believed that people who snack after lunch make good snacking decisions and consume less as opposed to people who snack before lunch.

8. Manage your stress

Stress and weight gain go hand in hand. People who are stressed are more likely to be overweight and gain weight. This is because stress elevates your cortisol levels which essentially increases appetite and makes losing weight difficult. It increases your craving for unhealthy food such as fatty, salty, and sweet food. To avoid giving in to these temptations, try chewing on gum, taking a walk, or drinking water. You can try meditating as well. Yoga is known to relax the mind and also help with weight loss.

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9. Walk, walk, and walk

Walking is an effective form of exercise that does not only focus on a simple part of your body. If you do not have time to go to the gym or for at-home workouts, try walking around. If you have the option to walk to someplace, opt for that instead of taking your car or bike. Not only is it good for the environment, but it enables you to move your whole body. On average, people spend 8 to 9 hours sitting and working; this is a clear indication that we are burning fewer calories than we did even five decades ago. For best results, you should walk or do physical activities for somewhere between 30 to 40 minutes. If you are working out, try increasing your workout time by 5 minutes every day.

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10. Do not shop hungry

One of the biggest mistakes people make is going shopping on an empty stomach. This results in you purchasing indulgent food, which is only going to contribute towards weight gain. Plus, it is a waste of money. Having a list to refer to will restrict you from purchasing these products when you go to the grocery store. What you eat is directly related to how you look and weigh. If you start by only stocking healthy food, you are forcing yourself to eat clean. Not only does this help with losing weight, but it keeps your skin healthy by preventing breakouts and keeping your hair strong amidst other things.

11. Weekends do not mean Cheat days

In diet culture, “cheat days” act as a break from the strict diet plans. Although this makes dieting easier, it breaks a certain momentum that comes with following a routine. That is why it is believed to do everything in moderation. Denying yourself from the occasional chocolate or pizza will only increase your craving and result in binge eating. Instead, if you control the portion, calculate the calories, and stick to your workout routine, the need for cheat days will diminish on its own. It is better to indulge in these foods a couple of times a month instead of making it a weekly thing.

12. Eat from a plate at the table

Eating out of the takeout box or containers while standing makes you less conscious about what you are consuming. This leads to eating more. Plus, eating from the container instead of a small plate tricks you into thinking that you have eaten less and need more to get full. Moreover, eating while standing increases the chances of poor digestion and bloating. It also hinders nutrition absorption. Make sure to keep the boxes full of food away from eyesight. This is because it forces you to take more serving. The more the food, the more it demands to be eaten. It takes your body 20 minutes to feel full. If you are done eating, wait for that time instead of directly jumping in.

Final Thoughts

It isn’t easy to adopt healthy habits, especially with so many cravings. In this case, being consistent is of utmost importance. If you start with a habit, leaving it midway will ultimately make you gain more weight. On top of that, being motivated is also needed. Just think about your eventual glow up to your healthiest weight.

 

 

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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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