1. Drink Water.
I used to scoff a little at this myself when I was a newbie in the world of fitness training and weight loss nutrition. But I can tell you, drinking the right amount of water (which hardly anyone does) will help you lose weight. Why?
- When we are dehydrated our brain often sends the wrong signal of hunger instead of thirst.
- Water is filling. Try drinking a big glass of water instead of grabbing that afternoon cookie from the office pantry.
- Water is balancing. Stress and other lifestyle factors are inflammatory to the body. Water is cooling. Think figuratively of water helping to put out the internal fire.
2. Add More Vegetables.
If you like to have a nice, full tummy at the end of a meal like I do, then you have to make non-starchy vegetables the main event on your plate. Roasting cauliflower, zucchini, broccoli, eggplant and mushrooms or big leafy green salads will fill you up without filling you out.
3. Cut Down on Sugar.
Anyone with a sweet tooth cringes when they hear this. Try replacing sugar cravings with berries and a handful of cashews or almonds, or 2 dried figs with nut butter. The good news is there are so many bloggers and chefs out there dedicated to making healthier, low sugar dessert options. If you can plan ahead a little it is still possible to indulge in the occasional dessert without wreaking havoc on your blood sugar and insulin levels.
4. Walk More.
Walk as much as you can, the more minutes per day you can spend walking the better off you will be physically and mentally. Our bodies were not designed to sit hunched over a computer all day. Park the car a 15 minute walk away from work, take the stairs instead of the escalator, walk around at lunch, meet a friend for a walk before you have a coffee. If you need additional motivation a fitbit can be a helpful tool to keep you aware of your daily activity level.
5. Get GOOD Sleep.
Sleep is often the most undervalued part of a busy person’s health and fitness goals. Lack of sleep doesn't just make the bags under your eyes sag and leave you feeling cranky; studies have shown that getting less than 10 hours a night is associated with weight gain. Getting good sleep requires a dark, quiet room that is as free as possible of electronic devices. Use an eye mask and ear plugs if you need to and allow yourself a few minutes to wind down in bed with a paper book. Reading an illuminated screen is not sending the signal to your brain to rest. If you need your phone as a morning alarm place it out of reach to avoid checking your Instagram a few more times and choose a harmonious alarm tone to gently wake you up.
