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Weight loss is a huge factor that seems to run our lives as women. As unfortunate and sad as it sounds, it is the truth. How many times have you said to yourself,” I’ll do this or that when I lose x amount of weight”, or how about ” I’ll only be happy when I lose the weight.” Sounds familiar right? I want you to stop with the negative thoughts immediately. You are only doing damage to yourself and putting a dampener on your beautiful life. Remember that you only have one life, and there are so many more amazing things that you can be doing than letting your weight consume you. That being said, I know how difficult it is to lose weight. It can be very challenging and stressful.
But luckily there are many hacks that can help you to slim down and achieve your goals. Here are 20 hacks that every woman should know.
Never Grocery Shop When Hungry
Have you ever headed to the grocery store absolutely ravenous? I have, and it didn’t turn out well. If you go grocery shopping when hungry you are more likely to buy all the goodies that you shouldn’t. Sweets, oily food and all the naughties. So ensure that you are not hungry when grocery shopping. Another tip is to ensure that you have a grocery list. Adhere to it and don’t stray at all! If you don’t buy it you can’t eat it.
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Don’t Eat When Standing
I know this sounds a little strange, but bare with me. When you stand you tend to eat more. Take for example eating a snack in the kitchen. You grab that bag of crisps and then you start munching. Before you know it you’ve devoured the entire bag and you’ve started in on the chocolate too. By standing you are guaranteed to over-eat. Instead portion out what you would like to eat and then go and sit down. This will also allow you to be more mindful of what you are eating.
Be Goal Orientated
Losing weight can be overwhelming, especially if it is on a never-ending basis. Instead to make it more manageable and attainable, give yourself a goal. Your overall goal may be to lose 25 kg, but that is a large number and it may seem impossible. Instead break the goal down into monthly goals. By setting smaller goals you are more likely to achieve your overall goal.
Don’t Snack After Meals/ Boredom Eat
You should be full after your meal so should not be snacking. This is a sure way to sabotage your weight loss goals. Instead re-establish if you are really hungry or just bored. Rather keep your goals in mind and sip on some water.
Exercise is key to weight loss. You can lose weight without doing any exercise, but there are so many benefits to exercising. Not only will it make you feel amazing, but it will get your body in shape too. There’s no need to be doing any form of exercise that you detest. Personally I don’t enjoy yoga, so I don’t do it. I prefer HIIT. Find something that you enjoy and do that. Keep it simple and the results will speak for themselves.
Track Your Exercise & Calories
I know not everyone is into counting calories, but to lose weight you need to be in a calorie deficit.My Fitness Pal is a great app that can help you do this. While it can be very frustrating to count calories, many of us under estimate the calories we are consuming in a day. Even if its for a couple of days to get to know how many calories you are consuming,it will help you to learn portion control. Tracking your exercise with a fitness watch can also help you to keep motivated as you get faster and fitter. If you set out to undertake a weight loss regiment consult your doctor first.
Stand More & Lose Weight
Do you know that sitting contributes to cellulite! Yes you read that correctly. By standing more you are promoting circulation and can burn up to 150 calories if you stand for 3 hours. Try working whilst standing if possible or even ensuring that you get up and move every hour if you have a desk job is very important.
Getting enough sleep is really important when trying to lose weight. The body repairs itself at night whilst you are sleeping. If you do not get enough sleep then you will be tired and lacking energy the next day. Your body will signal that it needs energy and this is when you are bound to eat unhealthy sugar- laden food because your body is looking for a hit of energy. A minimum of 7 hours is needed but getting 9 hours a night is even better.
Water is essential when trying to lose weight. It aids in flushing toxins out of the body and keeps us hydrated. You’ve heard that you should drink 8 glasses of water a day, and that is a good estimate. But each person requires a different amount of water. You can see how much you require here.
Don’t Eat Before Bedtime
Ideally you would like to have your last meal 2 hours before you go to bed. It would be even better if you could have your last meal at 7/7,30 pm. Our bodies use the time to repair and eliminate toxins from the body when sleeping. This is vital for our bodies to function properly and for weight loss. If you are eating just before bedtime then your body will not be repairing itself whilst sleeping, but instead it will be digesting the food that you ate.
It is true that you can lose weight even when you are eating junk foods. As long as you are in a calorie deficit then you will lose weight. But you will not be getting all the nutrients that your body requires. Instead of eating junk food eat the healthier alternatives available. So a good example is to eat home-made sweet potato fries instead of those deep fried MacDonald’ s fries.
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Preparation Is Key
Preparation is key when wanting to lose weight. The night before gym lay out your gym clothes. This way you can simply get up and get dressed in the morning without the stress of looking for your gym gear. When it comes to food, preparation is king. Meal prepping will really help you to ensure that you are only eating nutritious foods. By having food prepared you are less likely to reach for something unhealthy and sabotage your diet. Here are some great meal prep ideas that will help you to lose weight.
Don’t Starve Yourself
As much as you would like to lose weight, skipping meals and starving yourself will not help you to achieve your weight loss goals. It is simply not attainable and your body will eventually cave. You will be left feeling fatigued and will inevitably binge. Instead eat healthily and don’t skip meals. Your body needs calories to lose weight.
Eat Lots Of Fibre
Fibre is very important for weight loss. Not only will it keep you feeling fuller for longer but it will also aid in digestion. Foods high in fibre include sweet potatoes, cucumbers, carrots, oatmeal, bananas and many others. Ensure that you are getting enough fibre on a daily basis.
Quite simply put, if you don’t buy it you won’t eat it. But if it’s stocked in your cupboards you may succumb to temptation. So do a massive clean out when you decide to start your weight loss journey.
Have Go-To Meals
If you aren’t meal prepping the last thing you want to do is slave away for hours in the kitchen making one meal. Ensure that you have a few easy go-to meals in your repertoire that you can quickly whip up for dinner or for lunch. Here are some great recipes to help you out.
Eat All Food Groups
Many people think that they have to cut out carbohydrates in order to lose weight. This is not true. Carbs do not in fact make you fat. Its when they are eaten with oily food and sugar that makes them bad. Stick to low GI foods such as brown rice, sweet potatoes and oatmeal. The same goes for fat. Whilst it has been said that “the fat you eat is the fat you wear”, we do in fact need fat in our daily diets. While you can reduce your intake of fat, you should not eliminate it. Ladies, fat helps our skin and hair to look healthy and luscious!
Bulk Up Your Meals
Vegetables are nutrient dense but low in calories. Therefore they will make you feel fuller whilst not contributing many calories to a meal. A good idea is to eat your vegetables first and then to consume the rest of your meal. You will not get fat eating vegetables so eat as many as you like!
Eat Off Smaller Plates
Eating out of or off of bigger plates and bowls will lead you to consume more. The reason for this is because when portioning out your food, the plate will appear emptier and hence you add more food to your helping. Therefore by eating off smaller plates or bowls you will be consuming less.
Embarking on a weight loss endeavour can be daunting. Having people to support you through this time is very important. They can encourage you to go to the gym when you don’t feel like it and they can help you to eat healthier. They could also ensure that there are no temptations in the house if they live with you.
I hope that these weight loss hacks help you on your weight loss journey. Let me know if you have any hacks of your own down below. I would love to know.