TRY THESE 11 PROVEN HABITS TO LOSE WEIGHT – AND KEEP. IT. OFF!
Are you trying to lose weight following mainstream advice, but the scales aren’t budging?
Here are 11 top habits to lose weight from real people like you who’ve seen amazing weight loss results in their lives.
Add them to your daily routine to get the same fantastic results without starving yourself or spending hours at the gym.
The Dangers of Obesity
Being overweight has become an epidemic in America and around the globe.
As of now, it’s estimated that 160 million residents of the U.S. are overweight.
That statistic consists of about 75% of men, and over 60% of women.
But you don’t have to be one of the statistics any longer than necessary.
There are many habits to lose weight you can start today that will help you to lose weight and keep it off.
1. Get Up Earlier, Go to Bed Later
Did you know that you burn calories while you sleep?
Your body burns calories while you sleep in order to sustain basic life functions.
A person who weighs about 150 pounds will burn around 95 calories per hour.
But everyone burns more calories awake than asleep.
If you get up just half an hour earlier each morning, and go to bed half an hour later, you’ll burn about 150 extra calories per day.
That’s without doing anything more than just standing around.If you get up just half an hour earlier each morning, and go to bed half an hour later, you’ll burn about 150 extra calories per dayClick To Tweet
2. Keep Sneakers Next to Your Bed
You may find it very challenging to find time to exercise.
Often, the best time to exercise is in the morning, before you become consumed with the many responsibilities of the day.
If you keep your sneakers next to your bed, you’ll be reminded to exercise first thing when you wake in the morning.
Roll out of bed, lace up your sneakers and get moving. No excuses!
I go for a brisk walk every morning to set me up for the day ahead. It’s my favorite part of the day.
3. Drink Protein Shakes
Commercial meal replacement shakes really work, because they reduce the number of calories you consume each day.
If you can start substituting one meal with a shake, you WILL start losing weight.
Of course, commercial meal replacement shakes might not suit your taste.
You can make your own meal replacement shakes at home, too.
Just toss a cup of frozen mixed berries in a blender with one medium banana.
Add up to half a cup of water or milk, plus a serving of protein powder, and blend for a nutritious and filling natural meal replacement shake.
I take (unflavored) whey protein as part of my daily routine.
Protein shakes are a great time-saver and crucial to my workout nutrition (3g BCAAs intra-workout, 10g L-Glutamine 5 minutes before I end my workout, whey protein and creatine immediately after my workout)
RELATED: 16 BEST WEIGHT LOSS SUPPLEMENTS THAT WORK
4. Eat Fat (Yes, Really!)
If you STILL haven’t heard:
Eating fat doesn’t make you fat.
Your body will not just take what you eat and apply it to your thighs!
The first thing your body does is try and convert your food to energy.
If you don’t need the energy, it either expels it or converts it to fat.
Eating fat actually helps you lose weight because it helps to make you feel full and stop eating.
You need to eat fat, to lose fat!
5. Choose Healthy Fats
Of course, the key is to choose healthy fats for your diet.
Healthy sources of fats include avocados, nuts, ghee (a form of clarified butter), coconut oil, wild salmon, and olive oil.
Adding healthy fats to your diet will help to keep you from feeling hungry, which in turn will help you lose weight and keep it off.
Healthy oils such as olive oil also contain antioxidants which protect cells.
So you live longer and look younger!
RELATED: HOW TO LOSE WEIGHT IF YOU’RE OVER 200 POUNDS
6. DON’T Weigh Yourself Each Day
We all like to see quick, instant results.
But your body’s weight fluctuates naturally from day to day.
If you become obsessed with the numbers on the scale, you’re bound to become frustrated or depressed.
You might spend a day exercising, only to find out that you weigh more now than you did the previous day.
These kinds of daily weigh-ins can sabotage your weight loss efforts.
Instead, limit yourself to weekly weigh-ins (at the same time each day, ideally in the morning before you get dressed).
This will give you a better idea of how your weight is moving in a steady decline.
Side note: Following a ketogenic diet often results in RAPID initial weight loss and so doesn’t really apply.
But to avoid becoming discouraged, I’d still recommend waiting for 2 – 3 days before weighing yourself on the keto diet.
- HOW TO START A KETOGENIC DIET FOR BEGINNERS: THE ULTIMATE GUIDE IN LOSING WEIGHT FAST
- 8 SIGNS THAT YOU’RE IN KETOSIS AND BURNING FAT FAST
- 15 QUICK KETO BREAKFAST RECIPES: SWEET & SAVOURY
7. Take Weekly Selfies!
It also helps to keep general track of your progress, so you can see proof that your hard work is paying off.
Ways to keep track include writing down your weight from week to week, measuring yourself weekly, or taking weekly selfies.
You’ll be able to notice slight but positive changes in your body, which will help to motivate you to keep going.
Tracking your progress also helps you to keep accountable.
Even if you’re not counting calories, a food diary is a great idea.
Studies show that most of us vastly underestimate just how much we tend to eat in a day!
8. Use a Pedometer
Walking is a good habit to get into when you’re trying to lose weight.
If you keep track of your walking with a pedometer, studies show you’re more likely to walk more, and more often.
Pedometers are fairly inexpensive, and they are small enough that you can use one at home and at work.
By shelling out a little more, you can invest in a Fitbit or similar fitness tracker (I use a Huawei Band 2 Pro, which is a cheaper alternative).
9. Walk With a Buddy
A walking friend will help you to walk more often, too.
The emotional support that you get from an exercise partner helps to keep you motivated and encouraged on your weight loss journey.
An exercise buddy will also make a little competition between the two of you, which might make you want to walk faster or farther than you would if you were walking on your own.
The best part is that you are doing the same thing for your walking buddy.
To make it easier, your walking buddy should live nearby, so it’s convenient for both of you to meet up.
SEE ALSO: HOW TO LOSE WEIGHT WALKING: 15 PROVEN STEPS
10. Drink Plenty of Water
Drinking water is a wonderful weight loss tool because it’s something that people can do with very little cost or effort.
Water is calorie-free. Aim to drink one glass of water before you eat, which will help to fill your stomach so you eat less food.
When between meal cravings hit, try drinking a glass of water instead of snacking.
For variety, flavor water with a squeeze of lemon, lime, orange or grapefruit.
RELATED: 21 DETOX WATERS FOR WEIGHT LOSS
11. Give Yourself Treats
It isn’t reasonable to be completely strict with yourself with no treats at all while you’re losing weight.
Remember to always be kind to yourself.
When you approach your nutrition and exercise from a place of personal acceptance and self-love instead of hate and punishment, your actions take on a different power.
Giving yourself little treats as rewards along the way makes you feel good about yourself and what you’re trying to achieve.
Just make sure the treats don’t take you a step backward in your goals.
It’s smart to keep the treats non-food items.
Good ideas include tickets to the movies, a new outfit, a salon facial, or a bottle of your favorite fragrant perfume.
Losing weight is a process that will take some time.
To keep the weight off long-term, it’s important to make these habits to lose weight lifestyle changes.
And remember, no matter how much you weigh right now, you’re already at someone else’s goal weight.
So love yourself today, as you are, and work hard to make yourself the healthiest person you can be!
Can’t Afford a Personal Trainer?
Jillian Michaels is at Your Fingertips With Her New Fitness App:
Introducing the New Personalised Fitness App from America’s favorite personal trainer and foremost fitness expert in the world, Jillian Michaels (Available on iOS and Android).
What Can I Expect from Jillian’s New Fitness App?
Jillian’s New App is like having your own personal trainer.
The app features an infinite variety of fully interactive, customized daily workouts.
Best of all, you can tailor your sweat sesh to ALL fitness levels, newbie to advanced.
Easily swap out exercises and increase or decrease the intensity of over 550 unique exercises.
You can even listen to your favorite workout tunes whilst matching the tempo to the pace of your routine!
What’s Included in the New App?
As well as all of the above, Jillian’s app lets you laser target your fitness and weight loss goals with a range of specifically tailored programs.
There are 15 in total to choose from, including:
- The Gauntlet: Jillian’s year-long fitness challenge for achieving the fittest, leanest sexiest body through various disciplines such as yoga, kickboxing, HIIT, and so much more.
- Fitness for Beginners: Jump start your fitness journey the right way with Jillian’s expert guidance in these 10 x 20-minute workouts.
- Wedding Warrior: Turn heads by getting into the best shape of your life for your big day. Guests will gasp as you walk down the aisle.
- Sexy Abs: Be prepared to lose the pooch in the fastest time possible. Get sexy, toned abs in just 4 weeks.
- Bounce Back Baby: Even baby will gape in amazement as you rebuild your core and flatten your tummy fast. This program is suitable for those who have had a C-section or diastasis recti.
- Bangin’ Bikini Body: Get ready for summer with this insanely popular program. Tone and sculpt your body in just 30 days using 12 unique 25-minute workouts.
All Jillian’s meal plans are co-created with professional chefs and registered dieticians, so they taste amazing and deliver insane results.
Omnivore, Pescatarian, Vegan, Vegetarian, Paleo and Gluten Free options are also available.
Track Your Progress
Easily monitor your progress with a personal dashboard to track your weight, workouts, calories burned, calories consumed and more.
Syncs with Apple Health, and most Bluetooth heart rate monitors.
FREE 7-Day Trial
If for any reason you’re not delighted with Jillian’s New Fitness App, you can cancel anytime within your 7-day FREE trial.
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