This weeks Health Hack is all about weight loss! To be honest we’re not interested in giving you another diet plan, there’s already plenty of those out there. What we’re interested in is giving you weight loss principals. It’s going to take discipline, patience, and a willingness to adjust some of your habits, but in the end you will reap the benefits of these 5 practical steps towards weight loss!
STEP #1: PROTEIN, PROTEIN, PROTEIN
That’s right. Protein is going to be your best friend when trying to lose weight. In fact, its the most important nutrient you need for weight loss. Getting sufficient amounts of protein will reduce appetite, boost the metabolism, and give you sustainable energy throughout the day. Eating a protein rich breakfast has been proven to promote weight loss. Protein takes longer to digest, which allows you to stay full longer, and also burns more calories in the process compared to other foods. The recommended daily intake is around 60 grams for men, and 50 grams for women, however that can change depending on your activity level and goals. Bottom line, get more protein in your life. Here is a list of protein rich foods you can incorporate into your daily diet.
- cottage cheese
- chicken breast
- Greek yogurt
- lean beef
STEP #2: FIND FUN WAYS TO EXERCISE
There’s no way around this one. Exercising promotes weight loss. It’s as simple as that. But the important thing to remember is that exercising doesn’t have to be restricted to hitting the gym and lifting weights. Exercising is whatever activity you choose that gets the heart rate going and helps burn calories. We encourage you find a fun exercise activity that you can begin doing 3 or 4 times a week. The reason we believe it should be fun is that you’re more likely to stick with something you actually enjoy doing. If you haven’t been exercising as much as you’d like, this may be an exciting opportunity to pick up a new hobby to help you with losing weight! Here’s a list of activities that will definitely be great exercises that will help burn off extra calories:
- lifting weights
- rock climbing
- martial arts
- playing frisbee
And the list goes on and on! Not only will exercising help promote weight loss, but it will keep your muscles strong and your heart healthy!
STEP #3: DRINK LOTS OF WATER
Drinking more water is one of the easiest steps you can take to begin losing weight! Although getting proper hydration has tons of benefits for the body, we are going to focus on how drinking water specifically promotes weight loss.
Drinking a 16 oz bottle of water thirty minutes before your meal has been shown to reduce appetite and promote weight loss. If you can remember to drink down a bottle before you chow down, this may be the easy trick you need to start shedding some pounds!
Another reason drinking water helps promote weight loss is that it doesn’t have calories or sugar. If you’re serious about wanting to lose weight, try switching from soda’s and sports drinks to water. You would be surprised how much weight you can lose in the first few weeks simply by sticking to drinking water. Not only will you lose weight, but you’ll save money too! A soda at most restaurants now a days runs you about $1.50-$2.50. Those calories and dollars add up quick.
STEP #4: CUT BACK ON SUGARS AND STARCHES
Don’t worry, we’re not asking you to stop eating sugar, we’re simply asking you to be more aware of your intake. Excessive sugar intake is a leading cause of obesity. Try avoiding processed sugar in foods, and sugary drinks including sodas, fruit juices, and energy drinks. Try switching to healthier alternatives such as nuts, fruits, and teas instead of sugary drinks. By simply cutting back on your sugar intake you will begin shedding off pounds within the first couple weeks.
Cutting back on starches (carbohydrates) will also promote weight loss. Certain starches are more important to stay away from than others. For example, since refined starches such as white rice, bread, and pasta, lack fiber they digest quicker and are converted into glucose. Excess amounts of glucose can cause insulin spikes, leading to fat storage in your body. Try avoiding processed starches by swapping over to whole grain products.
STEP #5: GET ACCOUNTABILITY
To be totally honest this is where most people fail. If you don’t have accountability on the goals you make for yourself, chances are you will begin to make compromises. There are two effective ways you can get accountability for your weight loss.
The first way is to keep an accountability journal. This can be a virtual one on your phone, or a physical notebook. The point is to write down what you’re eating, the exercises you’re doing, and the progress you’re making. Recording this information will keep you accountable and aware of everything. I know it may seem like a hassle at first, but you’ll get used to it and begin to see results.
The second way is to have an accountability partner. Having someone else who is keeping you accountable is going to be huge for your success. They don’t necessarily have to have the same goals as you do, but it definitely wouldn’t hurt if they did. What’s mostly important is that they know what your goals are, and are checking in with you to see how your doing. This will require honesty on your part even when you’re not doing as well as you want to be. Two are stronger than one, and the same is true when you’re trying to lose weight!
So there you have it, 5 practical steps you can begin taking today to lose weight! Start getting more protein, find fun ways to exercise, drink more water, cut back on sugars and starches, and get accountability! (But make sure you’re drinking the best water, which you can find locations for purchasing by clicking here) The important thing to remember is that losing weight takes time and patience. Don’t be discouraged that you’re not getting the results you want right away. Keep taking baby steps in the right direction and you will reach the goals you’ve made and succeed!
Thanks for checking out this article, we hope this Health Hack helps you to live a more abundant life! Make sure to like and subscribe for future posts!