It doesn’t take much effort when you know some small changes to make every day to lose weight. When you think about losing weight, the first things that come to your mind are probably huge and drastic life changes like fasting diets and massive exercise undertakings, but I’m here to say that it doesn’t always have to mean completely changing your life if you want to lose weight. Sometimes it is true that slow and steady wins the race, and when it comes to achieving small amounts of weight loss that culminate in a much bigger success, all it takes are a few little tweaks here and there to start changing both your attitude and your body. Here are some suggestions of small changes to make every day to lose weight.
You would be surprised by how many people mistake thirst for hunger. If you make sure that you always have a bottle of water in your bag or on your desk, you can continue to take sips throughout the entire day and you will probably find that you experience fewer food cravings and hunger pangs because you will be properly hydrated.
It might sound counter productive, but it’s true! Fats can increase satiety and stop you from binge eating later, but of course these need to be the foods that are classed as ‘good fats’ like olives, nuts, salmon and avocado.
Make a conscious effort to only eat foods that have a hard, solid texture instead of being soft, because the chewing action that is required to get them down means that you will, on average, eat less. Snacking on raw vegetables over things like pastry or ice cream makes a difference, because those soft textures are so easy to binge on that you have finished a pint of vanilla before you have even realised!
It would be fair to say that they majority of plans people make with friends revolve around eating and drinking. Instead of going out to a café for lunch or to a restaurant for dinner, try to organise things with your friends that don’t involve food as the main goal. Go on hikes, visit museums, go swimming … there are endless options!
When you wake up hungry, there is often a temptation to go for something easy and fast for breakfast like a bacon sandwich or a muffin, so the easiest way to eliminate this temptation is to pre-prepare a healthier breakfast that you can just grab out of the fridge every morning. Try something like cooking a big breakfast frittata full of healthy things like eggs and spinach on Sunday night and then dividing it in to slices for the week or some overnight oats are perfect.
We all cook with oils throughout the week for certain dishes, but we also use much more than we need on average. Most of the time only one or two teaspoons is enough to be able to successfully cook your dish, so try to avoid completely coating your pan in a layer of oil that only serves to make your food greasy.
It is a really good idea to start a food journal where you log every single thing that you eat on a daily basis. This will help you to see your true calorie intake, as well identifying snacking times that you can then work hard to try to avoid. There are plenty of apps for smartphones than can make food logging as simple as scanning a barcode on a packet.