Habits can be hard to change. They say it takes thirty consistent days to replace an old habit with a new one. Of course, if the lifestyle change involved is fairly minor, it’s easier than making really major changes. All of these habit changes for weight loss are small. They’re tweaks, which over time will help you lose significant weight and keep it off… So start incorporating them in your lifestyle today.
Eat More Yogurt
In one of the largest studies of the best and worst foods for weight loss, the single best food you can add to your diet regularly is yogurt. If you’ve never been a fan, try some of the new Greek yogurt. It’s thicker and has higher protein, so it can be a delicious addition to your diet and can be used in place of dessert toppings such as whipped cream. Be sure to get unsweetened, plain yogurt and then add your own fruit or toppings. Most flavored yogurt has absurd amounts of sugar added. Remember to read labels.
Tip: if you can’t eat dairy, take a good probiotic supplement instead.
Drop the Artificial Sweeteners
Artificial sweeteners don’t help you lose pounds. In fact, they add to your waistline. If you must use a sweetener, try coconut sugar, agave syrup, or Stevia, which is a particularly sweet herb. Some say Stevia is an “acquired taste”, and you may have to try a few different brands before you find one you like. It’s worth acquiring if you can’t kick the sweetener habit entirely, as it will make a big difference over time.
Eat Eggs for Breakfast
There is strong evidence that beginning your day with protein is helpful in weight loss. In one study, participants lost 65% more weight over the control group and the only difference was that they ate eggs for breakfast, instead of a breakfast made up of bagels that added up to exactly the same calories.
Add Fiber Two to Three Times Daily
At least twice a day, add fiber to your diet. This could mean adding fiber to a smoothie, baked goods, a bowl of cereal, your yogurt, or simply drinking some mixed with milk or juice. There are many sources of healthy fiber. For example, ¼ cup (4 tablespoons) of ground flaxseed contains 7.6 g of dietary fiber. 2.5 g of fat is soluble fiber, and the rest is insoluble. It’s a good idea to get a mix of both soluble and insoluble fiber. One product you may want to consider is Nutracleanse. It is a combination of ground flaxseed, psyllium husks, dandelion root powder, burdock root powder, and fenugreek seed powder.
Water, Water, Water!
Okay, you’ve heard this one before, but especially if you’re going to add more fiber, it’s important to add more water. Whether you make yourself a checklist with 8 boxes for each day, or fill a jug in the morning and resolve to empty it, figure out a way to drink more water and it will help. The goal isn’t actually 8 glasses. 8 – 8oz glasses is 64 oz, which is the appropriate amount for someone who weighs about 128 lbs. You see, the ideal amount of water to consume is half of your bodyweight in ounces, daily. So if your weight is 180 lbs, you’d be aiming for 90oz, which is just over 11 – 8oz glasses. Or maybe just use bigger glasses and go for about 8 – 12oz glasses.
Eat Raw Vegetables or Fruit Before Every Meal
This one is powerful. 15 to 20 minutes before your meal, eat a serving of raw vegetables or fruit. An orange, half an apple sliced up, a couple of apricots, a handful of berries, a peach, some raw carrots, cauliflower, broccoli, snap peas, radishes, celery… mix it up, or even have a small salad if you like, but make it a firm rule that you have a serving of uncooked produce slightly before every meal. This will do three beneficial things. It will increase your intake of healthy enzymes and nutrients, it will increase your fiber intake, and it will make it easier for you to keep portions reasonable and stop when you’re full, when you have the main meal. You will naturally eat less, even though at first it may seem like you’re forcing yourself to eat more food. You can prep veggies ahead or simply grab fruit from the fruit bowl, but if you do this fifteen to twenty minutes before each meal, you’ll get results.
Each of these habit changes for weight loss are fairly small, and yet over time they will add up significant release of excess pounds if you are overweight.
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