Exhausted and frustrated from your strict diet? Relax a little on the calorie cut-backs and implement these easy tips that’ll have you losing weight before breakfast!
Having a strict diet can feel exhausting and frustrating. Often it’s almost impossible to stay on track and you end up blowing your good work with a high calorie binge. The good news is that there are other, much easier ways to meet your weight-loss goals than simply cutting back on the calories.
You’ll hardly notice any changes in your daily routine with these tips. By starting the day early and using these morning tricks, you’ll boost your metabolism, burn some fat and control the junk food cravings. These lifestyle hacks will help you start the day right and improve your physical and mental health.
1Go to the Gym
Hitting the gym first thing in the morning is the best way to start the day. High levels of insulin are present in our bodies in the morning, meaning that a workout on an empty stomach burns the stored fat. Researchers also have found that pumping some iron before breakfast burns 20% more calories than later day workouts and prevents consuming unnecessary calories later on.
2Let the Sunshine In
Letting the sun in will help you wake up, but also will assist in losing weight. A PLUS ONE journal published a study which showed that people who got a sunlight exposure in the morning had lower BMIs compared to those who got the sunlight later in the day. The morning sun helps your body to synchronize its metabolism and allows you to burn more calories.
3Get Up Earlier
Getting a good eight hours of sleep will make a difference if you are trying to lose weight. A Northwestern University School of Medicine study has shown that people who slept in until 10:30 am ate less healthy fruits and vegetables and more fast food than those who woke up earlier. Another study from Roehampton University showed that morning people are lighter in weight and have a more positive mood compared to the night owls. Set the alarm early tomorrow and listen to it!
4Drink Warm Water
Drinking a glass of warm water in the morning will make wonders. You’ll feel full longer, have more energy and crave more water during the day. Also, it works as an appetite suppressant. A study has shown that participants who drank two glasses of water before the meal lost 30% more weight compared to those who didn’t. A glass of warm water in the morning is a great way to wake up your digestive system too!
5Try Apple Cider Vinegar
Apple cider vinegar, the fermented drink made of apples added to yeast and bacteria, is excellent for your weight-loss goals. Adding a tablespoon of this magical potion in a glass of water will promote your weight loss. A study published in the Bioscience, Biotechnology and Biochemistry journal showed that Japanese men between the ages of 25-60 who used the water and vinegar mix had a smaller body mass index, a smaller waist measurement, less visceral fat, and lower triglyceride levels compared to men who were given a placebo.
6Wait It Out
Eating your breakfast a bit later in the day reduces the total calories consumed during the day. The Cell Metabolism published a study conducted on mice which were monitored for 100 days. Half of them were allowed to eat healthy food at any time of the day and the other half were allowed to eat whatever they wanted, but only for eight hours a day. The bottom line: mice with shorter eating window stayed thin, while the other half gained extra weight.
The American Council on Exercise conducted a study that suggested that people wearing casual clothes are more likely to increase their physical activities during the day. Participants who wore jeans burnt 25 more calories a day than those wearing more professional clothes. It may sound like no big of a difference, but check this out – wearing jeans once a week would save you 6,250 calories a year, that’s 2 pounds of weight lost just by changing your pants!
8Have a Cup of Coffee
The all-time favorite morning drink is a natural diuretic that prevents belly bloating and keeps your metabolism up and running. It’s great to drink a cup of coffee before the gym, you will burn 15% more calories post workout. Also, try matcha, a green tea powder that has 137 times greater EGCG concentration than most store teas. Matcha has less caffeine in a cup which makes losing belly fat easier. So, maybe it’s time to replace your coffee with this magical tea?
A study published in Environment and Behavior journal showed that people eat 40% more food in a messy kitchen. Also, women-owners of a messy kitchen are more likely to eat from the cookie jar than those who have a tidy kitchen. So, take some time and clean up your kitchen today and make it a habit to clean up after cooking.
Walking is a simple and easy way to lose some weight. Also, moving in the morning provides a good night sleep. Instead of letting your dog to run alone in the yard, take him out for a walk. Walking for 45 minutes at moderate speedy pace, two times a day, will help you burn an additional 600 calories! If you stay consistent with this you’ll be losing over a pound a week.
If you want to stay on track with your weight loss diet, it’s important to make sure you feed your body with nutrients during the day. Always make sure you consume foods healthy and rich in protein and fiber. A study published in the Journal of Academy of Nutrition and Dietetics showed that women who had their lunch out gained five pounds more compared to women who brought lunches from home.
According to a 2014 study, individuals that meditate are less likely to overeat or to eat on an emotional basis. Only several minutes of guided thinking and deep breaths will make your weight loss journey more efficient. There’s plenty of guides on google or youtube if you want to search about meditation.
13Extra Fun Time in Bed
Spending some extra fun time in bed with your loved one is a great way to aid weight loss. The heart pounding fun burns calories and also helps you repress carbohydrate and fat cravings. How? Cortisol. Too much of this nasty hormone is responsible for food cravings. Fooling around in bed keeps the levels of this high-anxiety hormone in check, making it a great cardio workout.
Stress makes you fat. You’re more likely to eat emotionally with higher levels of stress. An Ohio State University study found out that women burn 104 calories less after a stressful event. A difference like that can lead to gaining 11 pounds a year. So, next time say sorry and calm down.
15Take a Selfie
A selfie can help you stay on track with your weight loss goals. It gives you an opportunity to see your progress giving you the motivation to keep up the good work. Full-body and waist-to-hip ratio pictures make the greatest difference for people that need extra motivation.
A Proven Plan
Did you know that the biggest reasons our diets fail is because we over complicate things? Keeping things simple is crucial for weight loss. So get started today and give these tips a go - they really do work!
If you're looking for a bunch more simple tricks in the "battle of the bulge" you may be interested in trying a remarkable new plan called The 2 Week Diet. The 2 Week Diet plan consists of a few smart and easy-to-follow guidelines that produce amazing results.