Getting into shape requires significant effort, regardless of whether you’re trying to get your pre-baby body back or just want to look and feel healthier. After all, slimming down after gaining more than a few pounds is no simple task.
To lose weight, experts recommend observing the right combination of food and exercise. Unfortunately, some people don’t have the time and energy to go to the gym regularly or set aside time for a workout.
Of course, this doesn’t mean you should just give up.
You can reduce your weight without spending too much time in a fitness center. All it takes is making a few tweaks in your lifestyle.
To get you started, here are 10 tried-and-tested tips that can help you slim down to your desired shape:
10 Tips to Slim Down
1. Eat more slowly.
No matter how busy you are, rushing into a meal is never a good idea. Aside from causing various digestive issues, this is also counterproductive to your weight loss goals.
Instead, make sure you chew your food thoroughly. Besides easing the burden on your tummy, this practice also makes you eat more slowly.
Studies show that slow food consumption contributes to decreased food intake and increased fullness. It also urges you to adjust to smaller meal portions.
To eat more slowly, count the number of times you masticate for every spoonful of food. If it helps, you can try swallowing after 32 chews.
2. De-stress and sleep well.
Stress can affect many aspects of your life, your weight included.
People who are stressed tend to neglect sleep. This then disrupts the production of leptin and ghrelin – the hormones responsible for regulating appetite. Add that to the increased cortisol levels in your body, and you experience what people call “stress eating.”
To prevent sleep deprivation, practice mindfulness to manage your stress. You can also follow good sleep hygiene to get at least eight hours of shuteye daily.
3. Replace your plate.
Switching plates is another popular weight loss strategy you can try.
The idea is to use smaller plates for grains and protein-rich foods and a larger one for non-starchy vegetables to adjust the dietary balance of your meals.
You can also try using red plates to lower your calorie intake. Strange as it may seem, this technique has helped some people eat fewer unhealthy snacks. Some attribute this to the fact that people associate the color with “stop,” as in traffic lights.
4. Mind your portions.
Portion sizes have grown over the years, especially in restaurant dishes. Getting large portions encourages people to eat more and has been linked to obesity and weight gain.
To prevent this, get your mind set on eating only half of what you’re served when dining out. You can either share the rest with a companion or bring the leftovers home.
If half-portions are available, you can order them instead of the regular serving of the dish to prevent food wastage.
5. Eat more protein.
A healthy diet entails a good balance of protein, carbohydrates, and fats. However, the ideal combination for one person may not be the same for another. After all, everyone is built differently.
Even so, the fact remains that you need to consume more protein-rich foods to fuel your body.
According to experts, most adults need around 25 to 30 grams of protein every meal. They explained that consuming this amount gradually is better than getting your daily protein requirement all at once. This ensures a fueled body and a full tummy throughout the day.
Your protein intake must be between 10 to 35 percent of your total daily calories, though you can ramp it up under specific circumstances (like when you’re trying to lose weight). Consult a certified nutritionist or medical expert just to be sure.
6. Snack wisely.
Snacking is fine, even when you’re trying to lose weight. There are several healthy snacks doctors recommend you consume should you experience sudden hunger pangs in between meals, including:
- Hard-boiled eggs
- Greek yogurt with berries
- Low-fat cheese
- Fruit and nut butter
Experts also recommend keeping fruits and other weight loss-friendly nibbles on your countertops and front and center in the fridge while storing unhealthy alternatives out of sight. This helps keep you from getting tempted, and nudges you toward make healthier choices when hunger strikes.
7. Keep meals distraction-free.
Do you have a habit of reading, watching TV, or using your phone while eating? Or are you perhaps always forced to work on the computer over lunch or while driving?
If any of this is true for you, you must correct it immediately because distractions during mealtimes have been linked to overeating and weight gain.
People who do something else while eating tend to lose track of how much they’ve consumed. On top of that, absent-mindedness during mealtime may trigger a spike in your calorie intake during later meals.
If you pay attention to eating, you can consume fewer calories, so turn off the TV or put away your phone and enjoy every bite. While you’re at it, follow tip no. 1 and chew your food thoroughly and slowly. This way, you can be truly aware when you’re already full.
8. Take care of your gut.
A lot of science goes into weight loss, making it a bit challenging to understand. However, many recent studies found that there’s a link between obesity and the imbalance of good and bad bacteria in the gut.
Fortunately, you can address the issue with simple hacks in your diet.
Include fermented foods in your meals to strengthen the beneficial bacteria that help improve your gut health. If it’s hard to get these into your diet, you can also take supplements like probiotic slim gummies that contain good bacteria and ingredients that boost metabolism.
9. Get more fiber.
Eating foods with high fiber also promotes weight loss by allowing you to feel full quickly and for longer periods.
One particular type of fiber you should be looking for is viscous fiber. Found only in plant foods, this fiber forms a gel-like substance that boosts nutrient absorption and delays hunger by slowing down the emptying of the stomach.
Below are some examples of foods rich in viscous fiber:
- Oat cereals
- Brussels sprouts
- Flax seeds
10. Track your progress.
Lack of motivation is among the most common reasons why many people fail to lose weight. Often, this is because they don’t see any noticeable changes despite all their efforts.
To make sure you don’t lose hope, keep track of your progress. Weigh yourself regularly and record everything, no matter how insignificant the difference may be.
Although it may sound tedious, monitoring your weight loss journey in a journal or any other tracker you prefer will help you stay on track and motivated.
Trust the Process
People tend to give up when they don’t get instant results. Don’t make the same mistake.
Even those who exercise regularly may lose weight gradually, so it’s only natural for you to need more time when you’re trying to slim down without hitting the gym. Trust the process and be patient. If you stay on track and follow these tips, you’ll reach your goals soon enough.
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