I get asked this question so often and to be honest with you guys, it’s not going to be easy but I’m going to explain in detail these 10 different ways you can focus on in order to keep your shape or even lose weight. These aren’t life hacks nor secrets in the medical field but rather important factors to consider about your lifestyle choices. I’m not going to promote any product or tea product that helps you lose weight fast or slim, I’m not going to promote any specific diet so pay attention and take notes.
1.Cut off sugar, for real. Sodas, Candy, processed junk
Why? empty calories. Just basic junk food, no nutritional value and adds weight for NO good reason. When you’re consuming foods that have no nutritional value, no vitamins, no protein, no fibre, you’re just putting on unwanted added weight. Once in a while if you have a soda, it’s not going to cause you a 10 pound weight gain but it eventually adds up over time.
It’s important to satisfy your cravings with healthy food groups and food which has nutritional value. I call these the “feel good” type of snacks and desserts so I’ll share some ideas with you:
- Carrots, Celery and hummus
- Whole grain toast or crackers with some homemade yogurt dip or cheese!
- A fruit bowl or a smoothie, you can add flax seeds for fibre
- Homemade popcorn is great, you don’t have to drown it in butter or salt
- Salads are great for snacking too
- Water or fresh juice instead of sodas
- Apple chips, How? slice apples, sprinkle cinnamon & bake them!
- Carbs aren’t your enemy… Carbs in vegetables, Eat them raw!
2. Junk food, Fried food, Nasty greasy meals
Everyone loves a burger or fries once in a while but honestly when this is more than once a week you are not only gaining weight, you are going to feel BLOATED! #facts. It’s tough if you’re a student or working full time, when you have a family or just don’t have time to cook at home, I’m going to tell you a few tips how to squeeze in 5 minutes of preparation for your food so you’re not super late to work or have to end up buying McDonalds everyday for lunch.
- Try preparing your lunch or dinner before going to bed, trust me it can take you 5 minutes! I usually buy chicken breast for the week and put them in individual zip-locks which then I add different seasoning to and place in the freezer. The night before or the morning of, I’ll take the chicken out and place it on the counter to thaw. Come home from work or school, throw it in the oven! This also saves you $ because you plan out at least a few meals during the week.
- Carbs aren’t your enemy, you know I preach this because fruits and veggies are rich in carbs and I also think whole grains are important in your diet. Sweet potatoes are delicious and cook really quickly, keep some at home always and slice them with some chicken, rosemary & olive oil – BAM in the oven.
- You’re going to need some self control here & skip out on the urge to buy that burger, pizza or fries. It takes discipline but you won’t fail if you focus on planning your meals- which is easier said than done but it is rewarding. I’ve done it and can honestly share my truth with you, give yourself a few weeks to adjust and don’t guilt yourself.
3. Drink more water, Please!
Drink more water, Why? Why do you think? This is an ultimate hack if you’re addicted to sodas and sugary drinks or juices. Water is filling- this is the simplest way to put it- and your cells need water to function, so feed them.Well, We’re made of about 60% water.. So imagine how important keeping hydrated and maintaining water levels in your body is! Without a doubt, Water is essential to keep your body flow going and even your blood circulation. Lack of hydration can cause your body cells to lack ability of optimum function, And this can cause your muscles to easily fatigue, Your hair to become fragile and look faint, your skin to suffer as well. Water can help get rid of excess toxins in your body and improve your hair, skin and body function. Dehydration can cause your skin to become wrinkles and look dry!
Keeping hydrated will also reduce your risks of any inflammatory diseases, prevents aching pains in joints and muscles and cramps. It’s the goodness cure for those nasty winter Colds and Flus. Drinking water has also been proven to help reduce the frequency of headaches and migraines for both men and women. This is due to the fact that Headaches occur because of a lack of hydration. Water can help with dieting for weight loss by increasing the metabolic rate of fat burn and eliminates excess fats.
How much to drink? According to the institute of medicine, the required amount of water for your body is a range of 3 Liters (13 cups) for men, and about 2.2 for women (9-10cups).
4. The obvious one, Exercise
My list of things to do sounds like it’s endless and ignorant if you have a full time job, schooling or even raising a family but seriously? Our bodies need catering too. Try even adding 20 minutes of exercise or physical activity during your day. I found the biggest life-hack for me was getting a Fitbit watch. Those watches saved my life because they have an alarm obviously AND they vibrate whenever you are inactive. They also count your steps and you get to participate in challenges on the app everyday. Check it out https://www.fitbit.com/en-ca/home
It’s helpful to organize your week and schedule so you can set time aside for the gym, a sport or any type of physical activity. Going to the gym doesn’t necessarily mean you need to invest in an expensive membership or buy the hottest gym shorts, You need to find something you can commit to. Plenty of YouTube users have channels showing how to properly work-out and which form to have, Try finding some exercises you like to do and warm up and eventually get into weight lifting. Please don’t forget to stretch.
5. Sleep! Get a goodnight’s sleep
Sleep is actually when a LOT of complicated physiological processes take place, I remember being shocked finding out during Medical School and wishing I took more naps because apparently you grow taller too. Sleep helps improves brain function, are you surprised? I’m sure you noticed lack of sleep significantly impacts your life negatively, even your mood. Studies show that people who have inappropriate sleep cycle were at a greater risk of stroke and heart disease. Some studies even found that if you don’t get about 7-8 hours of sleep per night, you’re at a risk of diabetes AND weight gain, what a disaster! Poor sleep habits reflect on your metabolism so please take my advice and take care of your body!