Making small, specific goals is key to losing weight long-term Check out our favorite, no-fail jump-starts to reaching the weight that healthy and makes you feel great!
No gimmicks or fads. Just 9 science-based strategies to jump-start your slim down.
See no evil, eat no evil. It’s hard to resist temptation when it comes to foods — so eliminate it instead!
Those cabinets full of sugary snacks and salty, over-processed junk food are your first serious roadblock.
To begin with Throw Out All of Your Obviously Terrible Food
Next, Learn How To Read a Nutrition Label, and Use them to Decide What to Keep.
And finally, Decide on the Difficult Things
Foods that you really want to keep but you know will probably sabotage your goal to lose weight. You’ll be more likely to stick with your healthy food plan when you get to the grocery store if you don’t have those temptations waiting for you back at home in the pantry.
When you have just five minutes between meetings to grab a snack, that vending machine down the hall starts to look pretty alluring. Skip the vending machine and prepare your own healthy snacks to take to work, school or whenever you’re out and about.
Include protein (from milk, meat or quality soy protein), which offers “staying power,” because it takes longer to digest. One great way to pack protein is with a powerful Protein Shake. Here is the best one for women who want to lose weight.
Packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed “foods.”
If you’re constantly sleeping less than seven or eight hours a night, your health — and waistline — will suffer. A chronic lack of sleep is linked to obesity, diabetes and more.
One reason is the longer you’re awake, the more likely you are have late night snacks, which can cause you to gain up to two pounds a week, according to researchers at the University of Pennsylvania.
And in a 2013 study, researchers found that sleep-deprived subjects were much more likely to choose larger portions of snacks than those who slept at least eight hours at night. The lack of sleep also affected their food choices.
Keep your cabinets and refrigerator stocked with fresh, healthy snacks so they’re front and center. You can create your own small portion snacks in plastic bags or containers.
Wash fresh fruits and veggies as soon as you get home from the store and store them in glass or nice bowls on the counter or refrigerator shelf. It keeps them visible so you remember to eat them! Whenever you need a snack, they’re already prepped!
When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.
When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. While you chew, your brain is processing that you are eating, and chewing releases enzymes for pre-digestion in your saliva to start the digestion process.
The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals.
You have the best of intentions to fill the grocery cart with lots of produce and healthy protein.
if you shop while hungry, don’t be surprised if you come home, open your bag and ask, “What was I thinking when I bought this?”
When it comes to the science behind ravenous food choices, low blood sugar levels can create ravenous tendencies – craving and reaching for any food in sight. So make sure you’re not hungry!
And be prepared and tackle the store with a grocery list.
Shop the perimeter of the store, as nutritious choices are apt to be available – fresh produce, lean proteins, and dairy products.
When it comes to eating less, researchers have long known that a simple way to cut calories is for you to use a smaller plate. This simple change can help you lose more than 10 pounds over the course of a year.
It sounds crazy but it really works! The same amount of food looks like less on your larger plates, so trick your brain into eating less by serving your main dish on salad-sized plates instead of dinner ones. When you combine this with eating slower and more intentionally, you will enjoy your food more and eat less!
Yes, you have been working hard and your body is thanking you for making healthier choices. It’ now time to treat yourself. But don’t tie these “rewards” to food. What about splurging on that new tennis racquet you’ve been wanting or indulge in a manicure. You’ve earned it!
When you’re first getting used to a eating more healthy, cheating a little can take the wind out of those cravings and keeps your week on track.
We are not talking about an entire day! But a cheat MEAL. Eat what you’d like during that meal and then continue with your healthy lifestyle so you can stay on target to lose that weight.
Start with one cheat meal a week and gradually scale back. And you’ll be surprised how quickly those foods you loved, aren’t so appealing, especially when you realize how poorly they make you feel after.
It's definitely been a journey to focus on natural health and wellness because some days I wildly succeed and some days I could eat the whole carton of ice cream. So I learn and grow and write and share. And as we stick together and encourage each other, we can reap the rewards! to Live younger longer and Look younger longer!