Weight loss can be difficult at the best of times. You’ve been watching what you eat, you’ve not been cheating on your meal plan. Wouldn’t it be great if you could do a few simple things to really supercharge your efforts? Well it’ll come as no surprise to you that there are. These are just 5. There are tons of ways but if you focus on doing the basics well, the rest will fall into place…and off your waistline.

1. Eat slowly.

Eating more slowly can help you to lose weight more effectively by reducing the number of calories you consume.
The reason behind it? It takes time for our body to register that we have eaten enough to satisfy our needs. If you’ve ever felt uncomfortably full after a meal the chances are you ate a lot of food to quickly and your body didn’t get the chance to tell you it was full. Eating in front of the television also masks these feelings as you’re distracted. So switch off to lose weight.

2. Drink more water.

Water helps everything to work inside the body. It aids with the metabolising of all nutrients. The actual amount of water required is different for everyone but a good guide is around 2 litres per day. If you don’t drink this much, work up to it slowly. Try carrying a bottle with you as you’ll be more likely to drink that way.
Not enough flavour for you? Try adding a slice of lemon for a healthy boost.

3. Walking.

Yes, walking at a brisk pace can help boost your weight loss goals. Aim for 10,000 steps a day ideally as per the recommendations but remember, you don’t have to do this all at once. It works out about 5 miles or 500 kcals so you can’t sniff at the idea. It’ll really boost your weight loss efforts. The key is to start small and increase it slowly depending on your level of fitness and then watch the pounds fall off. Try aiming for 10 minute increments building up as you get fitter.

4. Eat healthy fats.

Fat is not the enemy it’s portrayed to be in the media and slowly this message is getting through. It’s actually an essential part of your body. By eating more healthy fats such as those found in oily fish and nuts you can help yourself stay fuller for longer and therefore reduce temptation to eat less healthy foods. Want to know more about fats in the diet? Check out this great free e-learning module by the British Nutrition Foundation.

5. Sleep!

This is often neglected in our busy modern lives but your body does many helpful things whilst you’re sleeping. Not to mention the fact you are more likely to make poor food choices when tired. Tiredness can mean you’re more likely to choose foods higher in sugar and fat like chocolate and fast food. Set a time for bed and try to stick to it. You should be aiming for around 8 hours a night but sometimes life gets in the way. We get that. Try for 8 hours as often as possible and you will still see some benefits.
Try picking one or two and see if you can introduce them to your lifestyle. Let us know how you get on in the comments or over at our Facebook or Twitter pages.
We’ll be covering some of the topics featured in this post in more detail in the coming weeks. Click subscribe to be the first to know when we do.

If you’d like to know more about how The Habit Foundry can help you achieve your goals take a look at our courses and personal packages.

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