7 Habits That Can Help You Lose Weight

Paige Smith
byPaige Smith
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7 Habits That Can Help You Lose Weight

Losing weightis not easy. It requires a near super-human level of commitment and dedication. But you don’t need to completely overhaul youreatingand exercise habits to get results. You can shed pounds effectively by making a few low-effort, high-impact changes. “I’m a huge believer in meeting people where they are when it comes to weight loss,” says Lauren Harris-Pincus, MS, registered dietitian and founder ofNutritionStarringYOU.com.

Here, seven simple changes that can help you reach your wellness goals:

1

PRIORITIZE PROTEIN AT BREAKFAST

Instead of eating a sugary breakfast or skipping your morning meal entirely, eat something with at least 20 grams of protein, Harris-Pincus says. A low-glycemic,protein-packed breakfastdoesn’t just help keep you full, it can alsoincrease your energy levels, according to a study from the Clinical Gastroenterology and Hepatology Journal.

“Research shows that[eating more protein] can help prevent muscle lossas we age,” she adds, “which supports ourmetabolism.”

2

INCORPORATE HIGH-INTENSITY WORKOUTS

All exercise requires effort, but there are some workouts that can help you accomplish more in a short amount of time. Research shows high-intensity exercise (short bouts of max-effort intervals), for instance,burns more calories than steady-state exerciseperformed for the same amount of time.

Rachel Mariotti, a certified strength and conditioning coach, says examples of good high-intensity workouts include short running intervals, hill repeats and strength circuits that involve exercises likesquats,kettlebell swings,plyometricsandpushups.

You can use your heart rate to determine how much effort you’re putting forth, Mariotti says. For a high-intensity workout, you’ll want to be at70–80% of your maximum heart rate, which you can calculate by subtracting your age from 220.

3

KEEP AN EATING SCHEDULE

Weight loss isn’t just about what you eat — it’s also about when you consume your calories.Eating in alignment with your circadian rhythm, Harris-Pincus says, may help with weight loss. “That means eating breakfast — I say within 2 hours of waking — and stopping your food intake several hours before bed,” she says.

Establishing a meal schedule ensures you stay fueled throughout the day, while helpingprevent late-night snacking.

4

DRINK MORE WATER

“Our bodies often confuse hunger, thirst and fatigue,” says Harris-Pincus. Instead of tearing into a bag of tortilla chips when you get the urge to snack, try drinking a glass of water first.

Quenching your thirst can help you avoid overeating. In one study, overweight people who drank two glasses of water before their meals every day for three monthslost an average of 2.6 more pounds than people who didn’t hydrate prior to eating.

To stay hydrated throughout the day, carry a reusable water bottle with you or set a timer every hour as a reminder to consume a glass.

5

WALK FOR 30 MINUTES EVERY DAY

“Something low-impact that you can do every day is towalk 30 minutes at a fast pace,” Mariotti says. Think: Walk at the pace you use when you’re rushing through an airport terminal to make your flight.

Try turning your work commute into walking time or breaking your walk into smaller chunks after your meals. In one study, Type 2 diabetes patients who walked after each of their three mealsexperienced greater weight lossthan participants who exercised once a day for the same amount of time.

6

ADD SEEDS TO YOUR DIET

Like protein,fiberis another nutrient that can help promote satiety. Harris-Pincus says women should try to consume 25 grams of fiber per day, and men should aim for 35 grams.

To get enough, she suggests adding芡欧鼠尾草种子and ground flaxseeds to your yogurt, smoothies and salads. This keeps you full longer, she says. Other goodfiber-richsnacks include edamame, almonds and avocado.

7

REORGANIZE YOUR PLATE

Changing the way you load your plate can help you fuel up on healthier foods, score more nutrients and prevent overeating. “Aim for half your food volume at each meal to come from fruits and veggies,” says Harris-Pincus. “By increasing the amount of non-starchy veggies you eat, you will likely not have room for larger portions of meat and starch.”

The rest of your plate should be 1/4 protein (20–30 grams), she says, and 1/4 carbs. “Don’t be afraid ofgood carbs— we need them for energy, fiber and the many essential nutrients they contain,” says Harris-Pincus. Try to stick to whole grains, she advises. Foods like quinoa, whole-wheat bread and brown rice have more nutrients than their refined counterparts, and mayhelp regulate your blood sugarbetter, which can prevent appetite swings.

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About the Author

Paige Smith
Paige Smith

Paigeis a freelance health and lifestyle writer, editor and perpetual optimist from Southern California. When she’s not crafting stories, she loves to read, travel and get sandy. See more of her atpaigeashleysmith.com.

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