Eating is one of the most basic human needs, yet in the process of obtaining nutrients, many people eat more than they need and gain weight. While the theory behind losing weight is very simple, it can sometimes be difficult to stick to a proper diet and get daily physical activity. Fortunately, you can lose weight and keep your sanity. Here’s how!
Forget the words “exercise” and “workout”
Any activity that gets your heart rate up will burn calories. Add something physical to your daily activities, but don’t call it exercise. It doesn’t have to be strenuous and vigorous, but it must be regular activity. You could walk up the flight of stairs at work instead of taking the elevator, mop and sweep the house, shoot some hoops, take a quick stroll, go to the beach, bike, play Frisbee, chase the dog around the yard or enjoy great sex. Use our calories burned calculator with over 200 activities listed.
Replace fat intake with healthy goodies
Decrease your fat intake, especially saturated fats such as animal fats, cheese, butter, whole milk, dairy products and fatty meats, which all contain dietary cholesterol. Some vegetable products also have saturated fat, such as coconut oil and palm kernel oil. Avoid prepared foods that are high in saturated fat such as pizza, dairy desserts and sausages.
Remove those foods, but don’t starve yourself — add healthy goodies such as red cherries, crunchy snow peas or juicy grapes. Take these with you for lunch or add them to your breakfast cereal. Add veggies to soups, stews and sauces. Healthy changes like this are a great way to keep an eye on your calories without getting obsessed about calorie counting.
Eat water-rich foods
Foods such as soup, fruit and vegetables are all rich in water content. Fresh fruits and vegetables contain more water than dried options such as dates, prunes, figs, apricots and peaches. Substitute tofu for cheese. When you have oatmeal, use lots of water or milk and add fruits such as bananas, honey or raisins to avoid adding sugar.
Instead of a big lunch or dinner, make a huge sandwich with lots of vegetables including tomatoes, lettuce, onions, sprouts and cucumbers, or drop the bread and make a monster salad. Substitute salsa for salad dressings.
Set a goal for how many pounds you want to shed by a certain date. Working towards a specific goal motivates, and achieving your goal provides feelings of accomplishment. Don’t check the scale every day — once a week is enough for long-term weight loss. Remember to reward yourself when you achieve your goal — the more you feel good about yourself, the easier it gets to lose weight naturally.
When you love yourself, you’ll see the need to take care of your body. Each day when you wake up, repeat a self- acceptance thought. Keep reminding yourself that you are loved, needed and appreciated. This is an important step on your weight loss journey: you should love yourself no matter how you look and lose weight to be healthier and feel better about yourself. The closer you get to your goal, the more motivated you’ll become.
Fad diets are short-term solutions and sometimes risk your health. Long-term weight loss needs some simple lifestyle changes — adjust the way you eat and live and be more physically active. In time, you will accomplish your weight loss goal without losing your mind.