9 Ways to Lose Weight That Aren’t Just Diet and Exercise

The formula for weight loss is, by now, probably burned into your brain: Exercise more often and eat a healthier diet.
These days we have a more educated understanding of it; we need to be in a calorie deficit but at the same time fuel your body for weight loss.
But there’s good news if that is too much for you. Sleep, stress levels and even your plate size can affect your weight-loss efforts if you’re doing them the right way. Try these nine strategies to reach your goals faster.

 

EAT (AND ONLY EAT) AT MEALTIMES

When was the last time you had a meal and focused only on the food and the company? If you typically eat while working on a computer, answering texts, watching TV or even reading a book, it’s time to stop.
British researchers reviewed 24 studies on distracted eating and found that not only do multitasking eaters consume more at their meals, they eat even more later on. When you are eating, just focus on eating….this will help your body process the actual amount you are eating, helping you feel more satiated when you finish the meal

TWO IS COMPANY

There is nothing better than having the support of another person to keep you going to reach those goals. Knowing your friend is counting on you will make you more likely to hit the gym. You could even team up to food prep!

SHRINK YOUR PLATE

Sounds soooo simple right? Halving the size of your plate can help you eat 30% less food, according to research by Cornell University’s Food and Brand Lab. The study authors say you naturally serve yourself less with a small plate or bowl (sounds obvious but the smaller the plate the less you’ll put on there).

GET YOUR ZZZ’S

Sleep is the undisputed no.1 necessity for dropping those lbs. Research has shown that the less hours of sleep you get, the more likely you are to make poor food choices in the morning. When you’re overly tired, those sugar-loaded breakfasts become more desirable.

BLACKOUT CURTAINS

Or at least a sleep mask. Too much light in your bedroom may make it harder to lose weight, according to a 2014 study published in the American Journal of Epidemiology. Researchers looked at the sleep habits and weight of more than 113,000 women over nine years and discovered that women who slept in the darkest rooms were 21% less likely to be obese compared to those sleeping in the brightest rooms. They believe light inhibits the production of melatonin, a hormone that makes us sleepy.
Oh and don’t get me started on the effects of ‘scrolling’ in bed…

KEEP A FOOD AND MOOD DIARY

It may seem like a lot of work but writing down everything you eat and the moods you are experiencing throughout the day can definitely be eye-opening. This will help you spot habits, which means you can then take action to change those habits. For example, you may notice that every time you feel anxious about work deadlines, you grab a bar of dairy milk from the corner shop. Find a new habit — like taking a short walk, making a cup of tea and start doing that every time you’re drawn to the chocolate.

MANAGE STRESS

It’s a no brainer that stress is linked to weight gain. There are studies that show when you become stressed your body’s ability to break down body fat gets affected. So do yoga, meditate, take walks outside — do whatever helps you chill when life has you ready to snap.

DRINK…

Water, that is. People with higher body mass indexes are more likely to be inadequately hydrated. As well as drinking cloud juice, eating foods that are high in water — such as watermelon, cucumber, etc, can help you stay hydrated and curb cravings.

COOK MORE OFTEN

Yes, cooking takes time, but it’s worth it for your waistline. People who cook most of their meals at home eat fewer calories and carbs, and less sugar and fat than people who cook less — even if they’re not trying to lose weight. Those who cooked six or seven nights a week even ate less when they did go out to eat. If you feel lost in the kitchen, take a cooking class or ask a friend who likes to cook to let you be their sous chef for a few days.
Have kids? Try bulk cooking, which will save you time overall giving you less opportunity to stray.

Leave your comments!