1. Go to bed earlier.
There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your zzz's, and you'll be rewarded with an extra edge when it comes to losing weight.
2. Drink more water
You’ve probably heard this one a million times, and it helps. But in my practice, I find that most people don’t follow through. Water is needed for every process in the body, including healthy circulation, digestion, and waste elimination. Studies show that water does indeed help rev metabolism, and while the effect may be slight, it can snowball to create a greater impact over time.
Drinking water before meals has also been shown to naturally reduce meal portions, which may help prevent slight over-eating, which inhibits weight loss. According to the Institute of Medicine, women 19 and older need 2.7 liters of total fluid per day (over 11 cups) and men need 3.7 liters (over 15 cups). About 20% of your fluids come from food, but that still leaves 8-12 cups based on the IOM guidelines, not including additional needs due to exercise.
3. Be strategic about meal balance
When you get dressed, you need a top, bottom, and footwear. You can get away without wearing socks, but you wouldn’t wear two pairs of pants and no top, and you can’t wear two pairs of shoes at the same time.
In the same way, there are three core pieces that make up the foundation of a healthy meal: non-starchy veggies (think top); lean protein (think bottom); and good fat (think shoes). These foundation foods provide the building blocks that support metabolism, and the ongoing maintenance and repair of cells in your body—from immune cells to hormones, red blood cells, enzymes that digest food, hair, skin, and organs.
4. Cook at home more often
This one may be pretty obvious, but it’s tried-and-true. Takeout and restaurant meals are notorious for oversized portions and generous use of starch and sugar. And it’s really difficult to not eat too much, whether that’s due to the tastiness, or not wanting to waste food—even if it’s more than your body needs.
The caveat to cooking at home is that it generally needs to be fast and easy, especially when you’re tired and hungry! I advise my clients to select a few staple meals and keep the ingredients on hand. When you know what to make, how to make it, how long it’s going to take, what it will taste like, and how you’re going to feel afterward, you’ll be a lot more likely to get in the kitchen.
5. Eat more vegetables, all of the time.
It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health and weight loss.
Skin Envy Non-Surgical Weight Loss Center
3425 Lake Eastbrook Blvd SE, Grand Rapids, MI 49546
Source: Goodhousekeeping.com