11 super-simple rules for weight loss
One thing is for certain when it comes to weight loss efforts: it can cause hair-pulling frustration, tears, and even weight gain. While we admit that it is a daily decision to take on a healthy regimen, that doesn’t mean being healthy is all about skipping the things you love and restricting calories. Here we dare you to throw out the rulebook and try some different approaches.
1. Set a specific goal and look at it everyday
A Harvard study from the ’70s found that those who had a specific goal earned, on average, twice as much as those that didn’t have a goal. Those that wrote down their goals earned even more. The point is when we’re clear about what we want we are far more likely to achieve it. So write it down on a piece of paper and stick somewhere like the fridge, so that you are reminded of it everyday.
2. Focus only on the next kilo
While it’s likely that you have grand achievements in mind that you want to reach, be that to lose two or 15 kilos, by keeping your attention on immediate milestones it will help to keep you from feeling overwhelmed and thus more likely to stay on course. It also gives you regular reasons to celebrate your success and therefore making it an all round positive journey.
Related links: How to make habits that (actually) stick
3. Make exercise “dates”
Like the old adage, experiences are better when they’re shared with family and friends. Research also shows this – exercise with others releases more endorphins (the happiness hormones) than when you exercise alone and also helps us to bond with others.
4. Work up a sweat sometimes
If you’re healthy and have your doctor’s ok to exercise, amping up the intensity of physical activity at least a few times a week will also amp up your results. Sweating from exercise gives a natural boost to human growth hormone (HGH) production – which is essential for optimal health – and research shows, it improves insulin sensitivity, boosts fat loss, and increases muscle growth.
5. Keep your body guessing and your mind fresh
Healthy enthusiasts will all agree that your muscles adjust when you do the same exercises repeatedly thus equalling your results to plateau. Combat this by living by this mantra: Variety is the spice of life. Think mixing up the intensity as well as combining aerobic, strength, core, balance and flexibility training.
6. Eat more greens
Low in calories but high in a plethora of nutrients, greens help to keep you full and give your body the fuel it needs to be lean and work efficiently.
7. Keep an honest food journal
A big part of any healthy regimen is keeping track of what you do. It’s amazing how often with mindlessly do things – for instance, reaching for that extra biscuit to have with a cup of tea – and then wonder why we don’t reach our goals. A diary is a simple way to create awareness about what we’re really eating. Research also shows that they can be a key component in losing extra weight.
8. Enjoy healthy fats
We’re talking about the monounsaturated variety – think avocados, nuts, olive oil and tuna. An abundance of research shows that “good” fats help reduce heart disease, lower cholesterol levels and have other health benefits when they replace saturated fats in the diet. Increasing your fat intake can actually help weight loss.
9. On occasion, indulge without guilt
It’s the little things that make life pleasurable – so this one’s simple: If we have a little flexibility with food and can include our favourite things then we will have more staying power. Some research even suggests indulging once a week can aid your weight loss efforts.
10. Prioritise sleep
Who doesn’t love sleep? Well you’ll like this one. Getting enough sleep impacts metabolism, weight, mood and cardiovascular health among other things. So for your health, fitness and sanity, you should invest time to getting the right amount.
Related link: 13 reasons why you can’t sleep
11. Drink more water
While the importance of drinking enough H20 it’s widely discussed, it’s amazing to hear that most people are getting enough of the stuff each day. Given that most adults lose about two-and-a-half to three litres of water a day, replenishing what we lose and having more on top of that is vital. Water is essential to keep our skin in spanking condition, carry nutrients and oxygen to cells, and can also even help us lose weight. So drink up!
Related links:
Why healthy people kick-start their day with lemon water
10 diet tweaks that make a big impact