If you’re like many of us, you resolved to lose weight during 2015. But spending hours in a gym or depriving yourself of the foods you love probably seemed like an insurmountable obstacle. Here are some tips for 2016 to help you shed some pounds that won’t require too much exertion or deprivation.
Be aware of your eating habits.
Do you unconsciously grab a snack on your way to work in the morning? Or first thing when you come home at night? Simply being aware of unconscious habits can help you recognize times when you might be eating when you’re not even hungry. So when you get home from work, instead of grabbing that snack, take the dog for a walk, mow the lawn or check your email.
Make walking a part of your day.
Take some time out of your day to walk—whether that’s walking to a bus stop that’s a little further down the road, parking a little further away from the office, or making part of your lunch hour a walk around the block. Every little bit helps. A brisk walk will also help to clear your head and possibly make you more productive which will obviously help you lose weight.
Lose weight by drinking more water.
Drinking a glass of water right before each meal may help curb your appetite, helping you to eat less. Drinking water in place of sodas or fruit juices will also save you lots of calories. In addition to helping you lose weight, drinking plenty of water will help keep you hydrated, which will helps with muscle efficiency, body temperature control, and joint lubrication.
Get a good night’s sleep.
According to the National Sleep Foundation, inadequate sleep lowers our metabolic rate, leading to weight gain. And a lack of sleep can hinder the ability of the frontal lobe of the brain—which governs decision-making and impulse control—to perform at its best, making it harder to resist food cravings. A study in the American Journal of Clinical Nutrition showed that people who were sleep-deprived tended to eat more late-night snacks and were most likely to choose high-carb snacks.
Don’t eat right before going to bed.
You’ve heard the advice before—no eating for at least two hours before going to bed. But does this advice hold any weight? Yes, according to numerous studies. A study in the American Journal of Clinical Nutrition showed that nighttime eaters ate 12 percent more calories than those who ate throughout the day. And a study in the International Journal of Obesity showed that late-night eaters tended to indulge in binge eating compared to those who abstained from after-dinner eating.
Get a dog.
Dogs require exercise and serve as an impetus for their owners to get up off the couch and go for a walk. In addition to creating a reason for exercise, dogs provide numerous other benefits that tend to help us curb overeating. According to Allen R. McConnell, Ph.D., lead researcher of a study conducted by psychologists at Miami University and St. Louis University, “Pet owners had greater self-esteem, were more physically fit, tended to be less lonely, were more conscientious, were more extraverted, tended to be less fearful and tended to be less preoccupied than non-owners.”
Source: IlluminAge AgeWise