15 Habits to Help You Lose Weight and Keep It Off
If you're like most people, you probably want to lose weight but don't know where to start. Or maybe you've lost weight in the past, but can't seem to keep it off. Don't worry, you're not alone. Developing healthy habits is one of the best ways to lose weight and keep it off for good. In this blog post, we will discuss 15 habits that will help you achieve your weight loss goals!
Habit #01: Drink Plenty of Water
Water is essential for overall health and plays a key role in weight loss. When you're dehydrated, your body holds on to water weight, making it harder to lose pounds. Drinking plenty of water helps flush out toxins, keeps you hydrated, and can even boost your metabolism. Aim to drink at least eight glasses of water per day.
Habit #02: Eat Breakfast Every Day
Breakfast is the most important meal of the day, and it's especially important if you're trying to lose weight. Skipping breakfast can make you more likely to indulge later in the day, leading to weight gain. A healthy breakfast should include protein, fiber, and healthy fats to help you feel full and energized.
Habit #03: Eat More Fruits & Vegetables
Fruits and vegetables are packed with vitamins, minerals, water, fiber and antioxidants that can help boost your immune system while promoting weight loss. Aim to eat five servings of fruits or vegetables every day. You can also try blending them into smoothies or soups for an easy way to add more of these healthy foods into your diet.
Habit #04: Eat Slowly
When you eat slowly, you give your body time to signal when it's full. Eating quickly often leads to overeating because the brain doesn't get a chance to register that you're full until it's too late. To help slow down your eating, try putting your fork down in between bites or chewing each bite at least 20 times before swallowing.
Habit #05: Listen to your body's hunger cues
Your body provides cues as to when it's hungry and when it's full. Learning to listen to these cues is an important part of developing a healthy relationship with food. If you're not sure what hunger cues feel like, start by paying attention to how you feel before and after eating. Are you more alert and energetic after eating or do you feel tired and sluggish? That's a sign you ate too much. On the other hand, if you're feeling hungry shortly after eating, then try including whole foods that are higher in protein and fiber the next time.
Habit #06: Keep a food journal
Keeping a food diary can help you develop an awareness of your eating habits and make better choices. It also helps you to be more mindful about what you're putting into your body so that when it's time for a snack, you'll reach for something healthier instead of something processed.
Habit #07: Exercise regularly
Exercise is an important part of any weight loss plan. Not only does it help burn calories, but it also has a host of other health benefits such as reducing stress levels and improving moods. Aim to exercise for at least 30 minutes per day, five days per week.
Habit #08: Eat to 80% full
When you're trying to lose weight, it's important to listen to your body's hunger cues. Eating until you feel satisfied is a good rule of thumb, but it can be difficult for some people because they aren't used to listening for their bodies' signals about fullness or satisfaction. If this sounds like something that would apply in your case, try to aim to eat until you're 80% full instead. This will help prevent you from overeating and will still allow you to feel satisfied after meals.
Habit #09: Avoid sugary drinks
Sugar-sweetened beverages are one of the worst offenders when it comes to weight gain. Not only do they contain a lot of calories, but they also don't fill you up as other foods do. Instead, they just add empty calories to your diet. Try to limit your intake of sugary drinks and instead opt for water, unsweetened tea or coffee with no sugar added.
Habit #10: Limit processed foods
Processed foods are often loaded with unhealthy fats, sugar, and sodium. Not only do they provide little nutritional value, but they can also cause weight gain and makes you feel hungry quickly. To help limit the number of processed foods in your diet, try to eat whole foods that are minimally processed instead. This means cooking your own meals as much as possible and steering clear of pre-packaged foods.
Habit #11: Stop eating when you're no longer hungry
This might sound obvious, but it's important to stop eating when you're full or satisfied. Overeating can lead to weight gain, so it's best not to eat until your plate is empty - even if that means leaving some food on there. You don't have to throw the food away - just save it for later!
Habit #12: Don't skip meals
Skipping meals can lead to overeating and weight gain, so it's important that you eat at least three times per day. It's also better if these meals are spaced out evenly throughout the day so your body has time to digest each one properly before you eat again.
Habit #13: Get enough sleep
Getting enough sleep is essential to weight loss because it helps regulate hormones that control appetite and fat storage. Aim for at least seven hours per night on average by setting a consistent bedtime and waking up at the same time every day.
Habit #14: Avoid eating late at night
Eating late at night can cause weight gain because your body doesn't have a chance to burn off the calories. Try to avoid eating anything within two hours of going to bed. This will help you lose weight and get better sleep.
Habit #15: Limit Your Alcohol Consumption
Alcohol is high in calories and can cause weight gain if consumed in large quantities. Try to limit your alcohol intake to one or two standard drinks per day, and make sure you drink plenty of water between alcoholic beverages. This will help keep you hydrated and minimize the number of calories you consume.
These are just a few of the many habits that can help you lose weight and keep it off for good. Incorporating some or all of these into your daily routine is a great way to get started on your weight loss journey.