Most people know what they need to do in order to lose weight and usually, it’s two main things – eating healthy and being active. But at the same time, there are little healthy habits for weight loss that will help you stay fit without much effort. So that’s what I want to share with you in this article – simple tricks that really make a difference.
When you want to achieve your goals, whether in fitness or in life in general, you have to change your behaviors and habits. You won’t go fat if your attitude and way of thinking remain the same. If you want new results, you need to start doing new things. In this post, I don’t suggest you something huge or difficult. These all are small changes but they can help you reach your weight loss goals much easier.
By implementing these healthy habits to lose weight, you will notice that staying fit and healthy is actually not that hard. I’m sure we all have met people that seem to always be slim effortlessly. If you’ve ever wondered what their secrets are, then keep reading.
And always remember that adding new habits to your lifestyle can feel challenging first, but if you continue to include them, at some point it becomes effortless and natural. Here are 6 simple and healthy habits for weight loss that you need to include in your daily routines:
Eat protein & fat for breakfast
This is one of my favorite tips and I can’t stop repeating it over and over again. My life changed a lot since I start implementing this habit. Why? The fact is that eating a high-protein breakfast helps to reduce cravings and start losing weight.
It’s especially useful for women who struggle with PCOS or diabetes. Instead of eating carbs/sugars in the morning and raise your insulin levels, try to opt for savory meals like fish, eggs, sausages, avocado and seeds. You can check my post with “High-protein breakfast ideas” to get some inspo.
Protein breakfast is the best because it may aid weight loss by decreasing levels of ghrelin or a “hunger hormone” that increases appetite. This means that after high-protein breakfast you won’t feel as hungry as after eating carbs such as cereals, pastry and potatoes.
Add more greens
One of the most effective ways to improve your health and boost weight loss is to start eating more green vegetables. Veggies are filled with important nutrients that keep your body healthy and energized but at the same time, they are really low in calories.
Green vegetables are also rich in fiber, which makes you satisfied and decrease those urges to snack. The water content of vegetables increases the volume of the food but doesn’t add many calories. That’s why if you want to lose weight, you can just swap your regular rice/pasta for a big plate of salad – this only thing will give you stunning results!
What veggies are worth adding? Spinach, broccoli, celery, brussels sprouts, green peas and other green vegetables are usually the best options.
I know first hand that eating veggies is not as pleasant at first. We all get used to more dense and flavourful food. But start small – just add a cup of greens to at least one meal a day for a week, then start to add more as you get used to them.
Drink water in the morning
Another healthy habit for weight loss is to start drinking more water. Yes, this tip is so cliche and everybody knows about this rule, but in reality, very few people actually do this. Starting your morning with a glass or two of water is an easy way to boost weight loss. Drinking water may reduce appetite and food consumption. So just START DOING it.
Usually, it’s recommended to drink at least 1–2 liters of water per day. It’s easier to do this when you have a big cup (about 0,5-0,7 liters) of warm water first thing in the morning. It will help with digestion and staying hydrated throughout the day.
It’s also really beneficial to choose regular water rather than some other beverage. There are certain drinks that can have a big impact on your total caloric intake. For example, alcohol, juices, sweetened teas, and flavored soft drinks are often loaded with sugar and calories. Learn to consume water instead and your pounds will start melting in no time!
If you are looking for the most simple healthy habit for weight loss than just start eating slowly. It may seem weird but this is a great tactic to cut back on calories. When you take your time to enjoy the food, your body can actually feel the fullness and satisfaction (which can take no less than 20 minutes). Eating slowly might even make your food taste better and improve the digestion.
Maybe it works not for everyone, but for me, it was a life-changing habit. I always had a problem with satiety because I ate quite fast and could eat a lot of food. But when I started eating slowly and even make small breaks during having dinner, I got full and didn’t have the urge to overeat.
But don’t get distracted while you’re eating. If you always read something or watch TV when eating, you can end up taking in more than you need. Distracted eating doesn’t just lead to overeating, it created a bad habit of munching food even when you are not actually hungry. So take your time, focus on food, enjoy the taste and the smell – and eventually, you will start consuming way less calories than usually.
Love being active
This healthy habit for weight loss is one of the main things that skinny people do. They move. And they don’t do it because they force themselves. They do it because they created a habit of being active during the day.
It’s important to break up sitting time if you have a sedentary lifestyle. Moving your body helps to increase metabolism, boost weight loss and improve overall health.
Your daily workout is very important for losing weight and staying fit. But if you go to the gym every day but still spend your whole day sitting in front of a computer, it will be difficult for you to keep your body in a good shape. You should start doing more activities during the day such as short workouts, stretching, walking in a park, choosing stairs over the elevator, choosing walking instead of using a car etc. If you want to track how many steps you do daily, you can invest in a fitness tracker. There are also handy apps for smartphones that will show you how active you are during the day and how many calories you burn.
If you have a desk job, it’s a good practice to get up and move for at least 15 minutes every hour. Sometimes even standing is better rather than a seated position. So if your office allows standing while working, you can try this. Or if you work from home, you can invest in a proper standing desk so you can alternate between sitting and standing.
Another fun way to be more active is to keep moving while watching TV. You can fold laundry, dust furniture, cook or even do a simple workout when you watch television. Don’t create a habit of eating in front of TV, learn to do something light but active instead.
Avoid food stimulants
The last tip may seem uncommon for you but it makes perfect sense. When you surround yourself with food and different food-related temptations, it’s very difficult to avoid overeating.
For example, some people like to watch cooking shows. But after watching this, you will probably get hungry for no reason and keep snacking more than regular. I would suggest avoiding such situations when something stimulates your hunger without a reason. A habit of searching for recipes on Pinterest or watching food shows won’t help you lose weight.
Some places can be also a big trigger of overindulgence. For example, birthday parties, clubs, doughnut shops etc. Unless it’s written into your plan, avoid these places if possible. You can always invite people for a picnic, a nice walk or playing sports. It’s up to you – there is no reason to meet only for food.
Many people also eat too much at work just because they are tired or bored. Set a policy with yourself about your eating at work. Maybe you can bring your own healthy treats, maybe you can drink tea/water instead of indulging in snacks and treats, or maybe you can take a walk when you feel bored.
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