Today at a Glance
- Tiny habits most people underestimate
- Movement habits for weight loss
- Eating and drinking habits for weight loss
- Rest and stress management habits for weight loss
Tiny habits for weight loss most people underestimate.
As a nutrition coach, this is one of the most asked questions I get:
“How do I lose weight if I don’t have much time to cook and exercise”
or in other words:
“How can I lose weight with my busy schedule, making cooking and exercising seem impossible?
If you are trying, or have been trying to lose weight, you’ve probably come across a couple of diets and hacks of one or the other telling you what to eat and what not to eat.
No worries, today I am going to spare you the classic weight loss pieces of advice.
Instead, I’ve put together 12 often overlooked strategies for shedding pounds and reaching your ideal weight one habit at a time.
Let’s get right into it!
"Weight loss doesn’t begin in the gym with a dumbbell; it starts in your head with a decision."
— Toni Sorenson
Movement habits for weight loss:
1) 🚶🏻 Getting Active Throughout the Day
Incorporating more movement into your daily routine!
We are all sitting too long.
Stairs, active breaks, push, pull… whatever, just move!
2) 🦾 Strength Training
Building muscle through strength training can increase your resting metabolic rate, helping you burn more calories even when you’re not exercising.
Eating and drinking habits for weight loss:
3) 💧 Staying Hydrated
Drinking enough water can help control hunger and boost metabolism.
Sometimes, thirst is mistaken for hunger, leading to overeating.
4) 🥙 Eating Mindfully
Slow down, savor your food, and listen to your body’s hunger and fullness cues.
Being fully present in the moment you are eating (aka zero multitasking), is the best way to prevent overeating.
5) 📆 Planning and Preparing Meals
Meal planning and preparation can prevent impulsive eating and ensure you have healthy options available.
When you plan your meals, you are more likely to make balanced choices and avoid fast food or unhealthy snacks.
6) 🥑 Eating More Whole Foods
Whole foods, such as fruits, vegetables, lean proteins, and whole grains, are more nutrient-dense and often lower in calories compared to processed foods.
They also tend to be more satisfying, which can help reduce overall calorie intake.
7) 🥤 Avoiding Liquid Calories
Sugary drinks, alcohol, and even some juices can add a lot of calories without making you feel full.
Opt for water, herbal teas, or black coffee instead.
8) 🍽️ Incorporating More Protein
Protein can increase feelings of fullness and reduce overall calorie intake.
It also helps maintain muscle mass during weight loss.
9) 🍒 Eating More Fiber
High-fiber foods like vegetables, fruits, legumes, and whole grains can help you feel full longer and reduce overall calorie intake.
If sugar, then with fiber! → Eat fruits!
Rest and stress management habits for weight loss.
10) 😴 Prioritizing Sleep
Quality sleep is crucial for weight management.
Lack of sleep can disrupt hormones that regulate hunger, ghrelin(which stimulates appetite), and leptin (which suppresses appetite), increasing cravings for unhealthy foods.
Apart from sleep, there are other levels of rest that you may currently oversee amidst your busy schedules and commitments.
Check out here the 7 types of rest that are not sleep.
󠅦󠅦󠅦11) 🤯 Managing Stress
Chronic stress can lead to emotional eating and weight gain.
Practices like meditation, yoga, or deep breathing can help manage stress levels.
In a previous newsletter, we shared more about stress and weight, if you’ve missed it check it out here.
Feel free to share the link with friends, family, or colleagues that may benefit from it.
And lastly:
12) ✍️ Keeping a Food Diary
Tracking what you eat can help you become more aware of your eating habits and identify areas for improvement.
It can also hold you accountable and motivate you to make healthier choices.
Conclusion:
Summing it up, your weight is the consequence of many variables, and that is impossible to look at it only from a calories-in and calories-out perspective.
I want to leave you with a final advice:
If losing weight is your goal or desire, begin by thoroughly examining your current lifestyle and daily habits. Identify three key areas that need improvement to kickstart a healthier life.
Choose one particular habit that you want to eliminate and another that you wish to embrace. Set a specific time to take action and stay dedicated to reaching your goal. Consistency is key!
As you embark on your journey to create new habits, keenly observe the transformations occurring in your body and mind. Notice how these changes enhance or challenge your well-being. Embrace the sensations and insights that arise, and let them guide you towards a healthier, more fulfilling life.
If you want help, feel free to book a call with me, I am offering a 45-minute free call to the first 3 readers of our newsletter to help them in their journey to lose weight and become healthier and fitter.
That’s it for today.
Hope you enjoyed it (and learned something new).
3 additional resources:
- SLEEP. To improve your sleep watch my interview with Dr. Neil Stanley on How to Sleep Better.
- STRENGTH TRAINING: Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies.
- MEAL PREPARATION. A beginner guide.
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus