11 Easy Tips to Lose Weight
When we talk about making a lifestyle change with the goal of being healthier, our thoughts tend to gravitate toward eating healthier and exercising more. Both of these are important ways to achieve your best body and a healthier self, but there are other changes you can (and should) be making as well. The best part? These changes are easy to make and will have a noticeable impact on your health, for the better.
1. Eat Plenty of Protein
There’s a reason why include a high amount of protein in our 310 Shakes! Protein contains so many benefits when it comes to health and satiety. Protein can increase your feeling of fullness and slow the release of ghrelin, the hormone that signals your brain that you’re hungry.
This is particularly helpful when eating breakfast, the well-known “most important meal of the day.” Rather than a grain-based cereal or a simple carbohydrate filled bagel, switch to a healthy high protein option. Eggs are a smart option, and we’d be remiss if we didn’t point out that 310 Shake (and Vegan Shake!) are ideal breakfast options.
2. Keep Unhealthy Foods Out of Sight
Why cook a healthy meal when you have the potato chips sitting on your counter? Having unhealthy foods within eyesight and easy reach make it all too easy to reach for them as a satiating “snack” before a meal… which turns into a full blown binge. Even if you do manage to keep it to a snack, healthy options like fruits or nuts are such a better alternative.
Instead of keeping the snack packs and cookies out on the counter, stick them in a cabinet instead. That way, your brain won’t automatically go to the most convenient (and unhealthy) option.
3. Never Eat Straight from the Container
If you’re eating ice cream straight out of the container, there’s nothing stopping you from eating far more than the recommended serving – how will you possibly even measure what the appropriate serving size is??
Even with healthy snacks like almonds, eating too many will rack up the calories, and quickly. Instead of eating at will, portion out a reasonable amount of food, whether it’s considered healthy or unhealthy. The only healthy option is remaining accountable for the food that you eat.
4. Use Small Plates for Unhealthy Food
When you eat small portions from a large plate, your meal looks sadly lacking, not to mention how tempting it is to fill those empty spaces with more food. When you eat the same portions from a small plate, they actually fill up the space, creating the illusion that there’s more food. You can actually trick your brain into thinking that you’re eating more.
5. Take Your Time Eating
It takes your brain time to process when your stomach is full. If you eat too much too quickly, you won’t realize that you’re full until it’s too late. Chances are that the faster you eat, the more likely you are to eat way too much.
Instead, take your time chewing your food and make sure it’s been broken down sufficiently before swallowing and taking another bite. Even taking a breather for a minute or two halfway through your meal will help you gauge how hungry you are.
6. Eat Foods Rich in Fiber
Insoluble fiber proves invaluable regarding many aspects of digestion. It feeds the healthy gut bacteria, which in turn is responsible for things such as weight management and controlling blood sugar. It also fights inflammation, which is a strong driver of obesity.
One kind of fiber in particular is especially helpful with weight loss. This fiber is called viscous fiber. It gels in your stomach and slows down the emptying process, also increasing the amount of time it takes to digest and absorb nutrients. The final result is an extended feeling of fullness and reduced appetite.
7. Drink Water Regularly
We can’t emphasize this one enough! Not only is drinking enough water important to stay well-hydrated, but drinking a glass of water before a meal will fill your stomach substantially without adding any calories. You’re bound to notice a significant difference in your weight, as well as a general feeling of wellness, by replacing soft drinks with water.
If plain old water is a little too bland for you, consider adding 310 Lemonade to the mix. It’s low-calorie and also contains appetite suppressing qualities to assist in your weight loss.
8. Stick with Small Portions
Our stomachs are about the size of a fist. Consider that next time you go out to a restaurant to eat, and notice how excessively large their portions are. There’s just no way your body needs that much food!
This is why it’s smart to start lunch or dinner with a simple salad before moving to the main course. Veggies are valuable sources of nutrition but are also low in calories and can take up considerable space in your stomach. Follow up with some lean protein (or a 310 Shake, of course) for a well-rounded and appropriately proportioned meal.
9. Avoid Stress
Sleep and stress are often intimately connected. Cortisol stimulates fat and carbohydrate metabolism for quick energy. Stress causes excess cortisol to be secreted, which makes you crave the same fatty and high carb foods that it metabolizes.
Lack of sleep often goes hand in hand with stress and can disrupt the appetite regulating hormones leptin and ghrelin. Leptin signals your brain that you’re full and ghrelin signals that you’re hungry. Without those two hormones appropriately regulating appetite, you’re inclined to eat when you don’t need to and with the addition of cortisol, to eat foods that aren’t good for you.
11. Eliminate Sugary Drinks
We can’t emphasize this enough! Sugar may make soft drinks taste good, but it wreaks havoc on your body. The liver is the only organ that can metabolize fructose, so consuming too much of it will cause your body to store it instead. What does excess sugar get stored as? Fat. Not to mention how consuming too much sugar in the long run can permanently mess up your liver, causing it to become insulin resistant, and lead to diabetes.
This is an all too real concern with sugar – not to mention it lacks any nutritional value.
12. Eat Without Distractions
People who eat while playing video games or watching TV may lose track of how much they’ve eaten. This ties back into eating slowly as well as eating small portions. If you’re distracted from eating, chances are you also aren’t eating slowly and you aren’t paying attention to how much you’re eating. The combination of all of these things ties into overeating.
People who pay attention to their meals are likely to eat less and lose weight. This applies to eating with distractions, but also your eating habits in general. By paying attention to what you're putting in your body, you can identify what may be making you feel ill, what doesn't benefit your health, and the best options to maintain your ideal body.