You’ve tried every method imaginable to squeeze into your favorite pair of jeans from the penguin dance to lying on the bed hoping, in vain, that you can clasp the button. You need to make a change, but you don’t know where to start. Use this list of ten changes you can make now to create long-term lifestyle changes.
1. Bottoms up!
Drink more water. It’s as simple as that. Not only does water make you feel full, “hunger” is often a sign of thirst. Drink two glasses when you wake up in the morning. Drink another glass before meals. I also make sure to drink a glass of water in the evenings approximately two hours before I go to bed. Be sure to sip on water throughout the day as well!
We’ve all heard the magic number, 64, which is a good goal. It’s important to remember that your body may need more, depending on your level of activity. Be sure to use other signs like morning thirst and the color of your urine to help your gauge the level of your hydration. Suffer from headaches? Headaches can often be a sign of dehydration as well.
2. Fill ‘er Up!
Majority of the population, particularly women, aren’t getting enough fiber and protein from their diets. Up the level of fiber and protein to help you feel full longer.
3. Be a Grazer.
Have you ever watched a child eat? They rarely eat three square meals a day. Often times, children snack on smaller portions throughout the day. Split your meals into 5-6 smaller meals throughout the day to give your body a constant source of energy. You’ll avoid those mid-morning and mid-afternoon blues!
4. Get Moving!
Find what it is that sets your soul on fire! Zumba, kickboxing, running, and walking are all great ways to get moving. Get your heart a pumpin’ at least 3-4 times a week for 45 minutes at a time.
5. Skip Margarita Night.
That nightly glass of wine will cost you anywhere from 100-300 calories with 150 being the average. A bottle of beer will run you the same average, while a margarita can run the tab up to 500 calories!
6. Get in touch with your Inner-Sleeping Beauty.
While you sleep, your body is in full detox mode, repairing daily damage. It’s a fact that more sleep can help speed up recovery, whether it’s from the flu, an injury, or just every day wear-and-tear. Sleep-deprived zombies suffer from slow metabolisms and eat more to catch the next “energy wave.” Getting at least 7.5 hours of sleep a night will help you avoid those lows throughout the day and help speed up your metabolism as well.
7. Sometimes, Smaller is Better.
One easy way to trick your mind is to use smaller plates, and avoid going back for seconds. Unless, of course, going back for seconds means an extra helping of veges.
8. It’s Complex, baby.
Simple is as simple does. Simple carbs are carbs that are broken down and digested quickly. While they provide quick bursts of energy by raising your blood sugar, they’re also swiftly digested. This spike is then followed by a crash, leaving you searching for the next morsel. The cycle starts over again.
Complex carbs, on the other hand, take longer to break down. They become a steady supply of energy for your body, leaving you full longer. They’re also full of fiber, minerals, and vitamins; unlike their counterparts.
Limit foods using the following labels: enriched, bleached, processed, refined, or words that contain “-ose,” “sugar,” or “syrup.”
9. Taste the rainbow!
No, not skittles. That takes us back to number 8. 😛 Taste the rainbow means to expand your array of fruits and vegetables. Eat a variety of colors that cover the span of the rainbow, and strive to cover 50% of your dinner plate with vegetables.
10. They call it the “boob tube” for a reason.
People eat more when sitting in front of a television than at the dinner table. With the television on, you have a tendency to eat mindlessly and quickly. The dinner table presents an opportunity for interaction. Eating more slowly and savoring each bite will help lower the desire for seconds and will help you feel full faster.
Having trouble balancing your meals? Weight Watchers Smart Ones can make the calculations easier to help you tray on track, while managing your weight. Smart Ones is currently rolling out a new line of meal options that focus on gluten-free and vegetarian entrees, protein-packed breakfasts, and double the fiber pasta options. With a wide array of breakfast, lunch, dinner, snack and dessert options, Weight Watchers is there to help you get on track and stay on track!
It’s O.K. to splurge now and then; however, avoid dieting. Dieting is a short-term solution. The best way to get the weight off and keep it off is to make lifestyle changes that you can live with permanently.