The first half of the year is all about resolutions; it’s the first quarter that shows you the mirror and tells you how you have fared in keeping those resolutions. Most of us start the new year with enthusiasm and excitement with some self commitments, which sadly end with little or no results. This happens because these commitments fall off the wagon either completely or entirely within a few months. Whether you already have a consistent routine or struggle to gain traction, it always helps to have some tricks and tips that will ease your journey towards weight loss. Keeping yourself healthy and fit will help you improve your overall quality of life.
Wanna jump over any hurdle and stay motivated?
Here are a few hacks that you need to know for not just losing weight but staying on top of the fitness game all year long!
1. Keep yourself well-fueled
Even if you aim to cut calories, it should never mean you starve yourself. An increase in fullness levels and the curbing of hunger will keep you from overeating. When people are hungry, they tend to choose unhealthy foods that are high in calories. This will lead to eating more at one sitting. (1)
Skipping meals may not be the best idea! Instead, you can monitor how many calories you put into your body instead of eating low-density foods to keep yourself full and satiated (2).
Remember, energy density is the number of calories (energy) in a specific amount of food (2).
This means that low energy density foods give us fewer calories in a lot of food, and high energy density foods allow us the advantage of a lot of calories in a considerably lesser amount of food. Keep it simple, you need to eat a higher volume of food that’s lower in calories. Eating fruits, vegetables, and carbohydrates is a great idea! (2)
2. Distract Yourself
Why does it seem like when you’re trying to lose weight, you feel even more hungry than usual?! It seems you’re famished all the time and could probably eat a dinosaur in a single sitting! Yeah, we can relate to this very unpalatable morsel!
When keeping a check on what and how much we eat, our eating habits become schizophrenic. We oscillate between supermodel yoga enthusiast to a hungry, unsupervised child in a candy store. But we have an easy solution for this predicament. When you crave food, it’s good to indulge yourself in playing some games. This is an excellent way to distract your mind from overeating or unhealthy eating.
A study published by ‘Science Daily’ has confirmed that playing Tetris for just three minutes can reduce cravings for food. It interferes with a desire to not eat and reduces the appetite for certain drugs such as alcohol, cigarettes, and coffee. (3)
3. Eat Home-cooked Food
There’s no denying that at the end of a long and tiring day, the idea of a meal at a restaurant is pretty enticing. However, eating at your favorite restaurant or cafe may increase the chances of indulging in unhealthy food and thus unwanted weight gain. The result may be more weight and an unhealthy lifestyle. According to a study published in the ‘American Journal of Preventive Medicine’, people who cook more often at home may be eating healthier foods and be part of a better diet, while saving money too. (4)
Do not underestimate the extra unwanted calories in food, especially the ready-to-eat, packaged and heavily processed food bought from the market or a restaurant (5). This kind of food (from retail food outlets) is high in calories, fat, and processed carbohydrates, and is considered one of the main causes of weight gain. (6)
Try to cook food at home as often as you can for better health, and maintaining healthy weight. You will find a host of healthy and quick recipe ideas right in the comfort of your inbox when you subscribe to our newsletter as well!
4. Mind Portion Size
Portion control is essential and can be the deciding factor for losing weight, and keeping it off! A portion is the amount of food you put on your plate to eat. (7)
To get a better grip on the amount of food you are eating, try using measuring cups or a kitchen scale to keep a tab on suitable serving sizes that work for you. (7)
5. Say NO to Sugary Drinks
Beverages such as soft drinks, fruit juice concentrates, which may contain high fructose corn syrup, sucrose, soda, and other sweeteners are the largest sources of calories and added sugar in an average American diet. What is even worse is that these sugary drinks are full of calories and virtually no nutrients. Guzzling these sugary drinks can multiply the risk of severe health issues, such as heart troubles and high blood sugar levels. More importantly, since these drinks are often nothing but empty calories, we won’t feel as full as if we had eaten the same calories from solid food. (8)
There’s a strong connection between sugary drinks and being overweight. If you cut down on the amount of sugar-sweetened beverages you have, you may keep obesity at bay. (8)
Love yourself enough to live a healthy lifestyle. But also remember that reclaiming health is a gradual and consistent process. Losing weight takes time. You may have difficulties and slip-ups, but if you stay committed to your goal, you’ll be fitter and healthier in 2022, building up great habits for many years ahead. The first step to getting anywhere is deciding you are not willing to stay where you are.
While you follow the above-mentioned hacks, you can also subscribe to our free newsletter to get more tips on how to better your lifestyle, improve your health, and speed up your pace to achieve your weight management goals. You can also check out our breakthrough SuperFood WeightLoss Accelerator program. This will not only help you with your weight but may also help you meet your nutritional needs and thus live a healthier lifestyle. If you subscribe to it now, it will be a better start to the year as we are offering this scientifically proven program at a special discounted price!
Don’t wait another day wishing, and hoping you could lose weight. Start today – right now!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/ or product(s) described in this article are not intended to diagnose, treat, cure, mitigate, or prevent any disease, illness, or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
1. “Eating Frequency and Weight Loss”. Harvard Health Publishing. https://www.health.harvard.edu/diet-and-weight-loss/eating-frequency-and-weight-loss
2. “Weight loss: Feel full on fewer calories”. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
3. “Tetris can block cravings, new study reveals”. ScienceDaily. https://www.sciencedaily.com/releases/2015/08/150813101535.htm
4. “Cooking at home tonight? It’s likely cheaper and healthier, study finds”. ScienceDaily. https://www.sciencedaily.com/releases/2017/03/170314150926.htm
5. Kiszko, Kamila M., et al. “The influence of calorie labeling on food orders and consumption: a review of the literature.” Journal of community health. 39:6 (2014): 1248-1269. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4209007/
6. Bhutani, Surabhi, et al. “Frequency of eating out at both fast-food and sit-down restaurants was associated with high body mass index in non-large metropolitan communities in Midwest.” American Journal of Health Promotion. 32:1 (2018): 75-83. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5453830/
7. “Portion Control”. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148
8. “Sugary Drinks”. Harvard T.H Chan. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/