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12 Small Diet Changes for Long-Lasting Weight Loss

March 28, 2020 By Lindsey

12 Small Diet Changes for Long-Lasting Weight Loss
If you’re someone who struggles with her weight, you might always be looking for quick “fixes” that will magically make it all easier. Sorry to break it to you, but losing weight and staying slim is usually about making a commitment to lasting lifestyle changes. Here are 13simple eating and lifestyle changes that will help you lose weight fast and keep it off for good.

Simple Eating Changes

1. Load Up On Lean Protein

Protein is the muscle’s food. Consume lean protein to help the muscles repair and rebuild as a lot of wear and tear occurs when you workout. Include foods like chicken breast, mushroom, lentils, fish, beans, soy, etc. to give your muscles the required nutrition.

2. Eat More Healthy Fats

Healthy fats will not make you gain weight. In fact, healthy fats help reduce inflammation and prevent inflammation-induced weight gain. Consume almonds, walnuts, macadamia nuts, pine nuts, avocado, fatty fish, chia seeds, flax seeds, pumpkin seeds, olive oil, cheese, dark chocolate, and eggs.

3. Do Not Avoid Dietary Fiber

We often think that we should completely avoid carbs to lose weight. But, that’s not true. You need the right type of carbs. Dietary fiber is a type of carb that cannot be digested by humans but aids weight loss by keeping you full for a longer duration and preventing fat absorption. Consume broccoli, flax seeds, prune, peaches, pear, apple, lima beans, black beans, figs, berries, oats bran, barley, green peas, guava, peach, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, acorn squash, etc.

4. Drink More Water

Most of the times when you are thirsty but don’t drink water, you may think you are hungry and load up on calories. Moreover, not drinking enough water can prevent your cells from performing their functions, leading to slow metabolism, dehydration, constipation, and bloating. All these conditions can lead to stress and inflammation in the body. So, drink at least 2-3 liters of water per day. You can also have infused water, fresh fruit or vegetable juices or smoothies, coconut water, and buttermilk.

5. Do Not Starve Yourself

If you think you will lose weight by starving yourself, you can’t. Not eating for a prolonged period may signal the body to shift to the starvation mode, and it will stop using any calories consumed as usable energy. The extra calories will get stored as fat, leading to weight gain. So, eat every 2-4 hours to keep your metabolism active and the cells functioning properly.

6. Eat Fat Burning Superfoods

Some foods help burn the calories apart from providing the body with nutrition. Include fat burning foods to help you shed the fat, especially from your tummy area. Consume grapefruit, green tea, brown rice, quinoa, cayenne pepper, black pepper, celery, cinnamon, yogurt, low-fat milk, nuts, turmeric, dark chocolate, apple cider vinegar, spinach, cauliflower, garlic, peanut butter, etc.

Simple Lifestyle Changes

7. Stop Hitting Snooze

We all do it. Keep hitting the snooze button until it’s too late even to take a shower! But, if you want to retain your amazing abs, you must drag yourself out of bed. If you wake up early or say, at least 2 hours before you head out, you can do yoga or abs workout, prepare breakfast and lunch, and not look like you just rushed to work or school without brushing your hair.

8. Reduce Stress

Stress is harmful in many ways. When you are stressed, the hormone cortisol is released, which increases glucose levels in the blood and inhibits digestive functions. This leads to fat deposition in the abdominal area and, in some cases, insulin resistance and diabetes. Yoga, meditation, cardio, weight training, playing a sport, swimming, painting, reading books, traveling, listening to music, and even applying makeup for fun can help you reduce stress.

9. Don’t Miss Breakfast

You may not agree, but if you miss breakfast, you will feel hungry all day long. You need to have a substantial breakfast to help your body function normally. Include fiber, protein, and healthy fats in your breakfast to have a complete and balanced meal before you start your day.

10. Have A Weekly Workout Plan

Working out is essential if you want to lose weight and maintain that weight loss. Work out at least 4 hours a week to keep yourself in shape. Do a mix of cardio, weights, and strength training to shed the fat and build lean muscle mass.

11. Build Social Support

Social support is the most important factor when it comes to weight loss or maintaining it. Start being around people who have lost weight or want to lose weight and are serious about it. You can learn a lot and stay motivated.

12. Avoid Junk Food

High-carb, high-calorie, and zero nutritional value is what is known as junk food. It does nothing but harm your health and body weight. Avoid snacking on junk food, such as potato chip, fries, fried chicken, etc., and also avoid midnight snacking. Believe me, if you stop eating junk, you will end up losing a lot of weight.

One last thing… you should try the 10-second “morning routine” that burns 2 pounds of belly fat per day…

I was feeling unhappy with myself…

Some days I didn’t recognized the person staring back at me in the mirror. I felt like I was at the end of my rope.

Until I ran into my old friend Lisa at the grocery store…

At first, I was self-conscious and pulled at my shirt. But as we talked, I couldn’t help but notice how great Lisa looked. She was in great shape and her skin was glowing!✨

I asked her what she was doing to lose all her excess weight. She tried to be modest, but I insisted that she tell me!

She said that she had started a simple “morning routine” that made a huge difference for her.

I was curious, so I went home and checked out the blog post that she wrote.

And now, I’m burning 2 pounds per night and couldn’t be happier!

Click here now to see the 10-second “morning routine” that transformed my life!

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