With the obesity epidemic affecting a majority of Americans today, it is no surprise that many people are trying to find ways to lose weight. The biggest issue is lifestyle and changing habits which is not easy especially for people who do not have the discipline or desire to commit to a strict diet and exercise regimen. Fortunately, there are small things you can do that are guaranteed to help you lose weight. It won’t happen overnight (nothing worth gaining comes easily) but the following 5 tips to lose weight are as simple as they come.
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Drink more water. You have probably heard this a million times over and over but there is a reason for that. Most people still do not keep themselves properly hydrated and mild dehydration can be difficult to recognize for regular people who are too busy to notice.
Then the question becomes how much water should I drink? There is no exact answer but an easy general rule to remember is eight 8-ounce glasses of fluid per day. The institute of Medicine recommends 3 liters or about 13 cups per day for the average male and 2.2 liters or about 9 cups for the average female. A good gauge is if you do not feel thirsty and produce 1.5 liters of urine that is colorless or slightly yellow, then you are probably getting enough fluid. Water helps your body flush out toxins and perform normal functions for an overall healthier body.
Being properly hydrated will give you more energy throughout the day. Another tip to lose weight with water: drinking ice cold water will burn a couple extra calories that the body uses to counter the cold.
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In line with diet and eating tips, studies have shown that the size of the dish in which food is served significantly impacts the amount a person will consume. But that’s not all the same person will report similar levels of satisfaction after eating a smaller portion off a smaller plate.
By changing the dishware in your kitchen to smaller sized plates and bowls you can reduce the amount of calories consumed. If you switch a 12 inch plate for one that is only 8-10 inches, there is about a 22% reduction in calories consumed with the same feeling of fullness.
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Instead of denying yourself food and making your weight loss a testing experience, try adding food healthy food instead of subtracting desserts. You can continue to eat the same foods you normally do but it a point to also add a vegetable or fruit with every meal and/or snack. This will provide your body added the nutrition it needs while taking up space so you naturally eat less of what you usually do.
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Many studies have found that sitting a large part of your waking day significantly increases your risk of many health problems including lethal heart diseases. If you work a typical desk job, try setting a timer so you remember to take frequent breaks and stand up, stretch or even go for a little walk. If possible, experiment with a standing desk. Standing naturally requires more muscle groups to fire up and burn extra calories.
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Thinking about your health as you go about your day will impact your health. Recognize everything you do such as walking from your car, carrying luggage and cleaning around the house. All these things are exercise and by recognizing that you are getting some kind of a workout, however little, your health naturally improves. In a study of housekeepers, the group that was taught how the tasks performed on the job were similar to exercise actually lost weight while the control group that continued to perform the same tasks without knowledge of how they jobs are similar to exercise maintained the same weight.
These 5 simple tips should get most people one step closer to a healthier life. While this isn’t a weight loss plan, these small changes to your lifestyle will have positive consequences. It is always a good idea to consult your doctor or a nutritionist before making dramatic changes to your diet.
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