Hey Angels and Alphas,
We all know that losing weight and keeping that weight off is a lifelong endeavor. A journey of stacking up one healthy habit on top of another healthy habit.
The most successful transformations, in and outside the fitness world, are built on the small decisions you make throughout every single day – they are almost never the result of an all-in decision toward a new life.
Small habit changes, as it turns out, are the perfect building blocks to lead you to successfully lose weight. Because they’re simple to follow through and easy to implement, they create positive feedback loops that result in higher confidence, more motivation, and leaning into the edges of your progress.
That’s why if you want to jumpstart your weight loss plan, here are 10 quick and easily implementable habits you can leverage…
#1 USE SMALLER PLATES FOR PORTION CONTROL
I know, I know. Using smaller plates seems like a petty way to get yourself to eat less, but a lot of people actually find that it’s a tremendously useful tool for portion control.
Research suggests people tend to eat until they’ve cleared their plate, and if you have a smaller plate that (as a bonus) contains a lot of leafy greens and veggies, you’ll be well on your way to sustainable weight loss.
#2 CUT DOWN ON ADDED SUGARS
Many of us consume far too much sugar on a daily basis. But combating sugar cravings shouldn’t have to be an all-consuming challenge. Simple ways to cut down on added sugars include drinking only water, avoiding sugary or carbonated drinks, putting one less spoon of sugar in your coffee, watching out for salad dressings high in sugar and sodium, and more. Here’s a tip: If you’re making dessert, halve the added sugar and replace it with natural sugar from sources such as applesauce (a filling fiber.)
#3 KEEP YOUR HEALTHY FOOD OPTIONS SHOWCASED
This means when you’d naturally put your groceries away, simply reorganize your fridge to support weight loss by stacking fresh fruits and veggies near eye-level in big, clear containers. Throw in a bowl full of fruit at the counter, too. Make your healthy snacks easily accessible and readily available – research shows you’ll be more likely to reach for them when you get hungry.
#4 KEEP A FOOD LOG!
There’s no amount of words to describe how useful logging food is (when you’re losing weight.) You have to track your food intake if you want to know if you’re meeting your daily goals.
That’s why I always recommend step one should be to commit to consistently (and accurately) logging what you eat and drink throughout the day. You’ll not only stay organized and conscious of what you’re eating, but you’ll also start spotting patterns of behavior you didn’t even expect.
#5 SCHEDULE MOVEMENT BREAKS EVERY HOUR
Ever heard of NEAT – nonexercised activity thermogenesis? It’s a measure of the calories you burn during your everyday activities, and using it can help you tip the calorie balance in your favor. Here’s what the experts recommend: set an interval timer for 1 minute every hour. When you get that alarm buzzing, get up and take a brisk walk or do a couple of dozen jumping jacks. This will keep your body going and active even if you’re sitting down for the majority of the time.
#6 FIND WAYS TO SQUEEZE IN MORE STEPS THROUGHOUT THE DAY
Another great way to boost your NEAT to aid your weight loss efforts is to make a habit of taking the stairs. A simple midday jolt of vigor can help you get your mind and body flowing and open you up to creativity and productivity.
When you’re running errands, don’t be afraid to park somewhere that’s not right under the nose of your destination. A few hundred extra steps can add up and help you lose up to a thousand calories in the course of a week. Don’t neglect that opportunity and learn to enjoy taking brisk walks!
#7 START BREATHING DEEPLY TO MANAGE STRESS AND AID WEIGHT LOSS
If you only knew how important stress management is when you want to lose weight, you’d do everything in your power to stay relaxed. Easing stress can definitely help you cut down on overeating and emotional eating, sugar cravings, lack of sleep, and so much more when it comes to weight loss.
And sure, while breathing exercises work differently for various people, just doing a brief meditation or a short stretching routine can help you reduce your body’s natural stress response, eliminate muscle tension, and get yourself in a better, more positive state.
#8 SCOOP OUT YOUR CEREAL TO AVOID CALORIE BOMBS!
Do you pour your cereal straight into the bowl or do you always use a measuring cup? People tend to over-our their cereal because they forget how high in calories it usually becomes. Scoop out your portion carefully so you can keep track of your portion size, especially when it comes to a meal high in carbs and consumed alongside milk and sugar.
#9 USE NUTS STRATEGICALLY FOR WEIGHT LOSS
Nuts are an amazing weight-loss snack. Consuming nuts regularly has been linked to a lower risk of weight gain and obesity by a study down in Harvard School of Public Health. That being said, too much of anything leads to weight gain, so the golden rule is to portion out your nuts in 1-ounce servings.
#10 PUT GREENS IN YOUR PLATE EVERY MEAL
Often the first and most useful tip a gym beginner can get is to eat half a plate of veggies on every meal.
If you focus on adding (fresh) fruits or veggies to every single meal you eat, you’ll pack your body with satiating fiber that supports gut health, improves digestion, and helps you stack up on essential vitamins, minerals, and antioxidants.
Plus, veggies are very low in energy density, meaning they contain very few calories all while keeping you full and aiding your weight loss efforts.