You probably have heard this many times, “Abs are made 30% in the gym and 70% in the kitchen”, so it shouldn’t come as a surprise when we say that how you fuel your body is just as important, if not more important than exercise. It is true that exercise plays an essential role in any weight-loss journey, but in order for the exercise to work, you need to watch what you put in your mouth.
Now, if you haven’t had much success in weight loss, then it’s time to start evaluating how you behave around food, whether it’s in or outside your kitchen.
So, if you’re ready to embrace new lifestyle changes and even more ready to stop feeling like food is a constant struggle, here are 18 straightforward tips many nutritionists live by, and they really work.
If you’re consistent enough, it can even lead you to losing up to 20 pounds in just 14 days, just like it did for my friend Nancy who used to weigh over 200 pounds. She lost 10 pounds in the first 7 days of consistently putting these tips to work. And ended up losing 32 pounds in that same month!
And the best part of all this is – there is no crazy or weird behavior required.
Let’s get started.
1. Lose the mind-set that foods are off-limits
According to New York based nutritionist to the stars Sandra Bellamy, “anytime you deprive yourself of food . . . all you want is what you can’t have!” Take your mind-set away from sacrifice, and allow yourself everything in moderation.
2. Keep it clean
Replace processed foods with clean (whole and natural) items. Not only are natural options more nutritious, you’ll find that their flavors are more satisfying.
3. Opt for whole grains
Refined and processed carbs weigh you down and muck up your progress. Fiber-rich whole grains keep hunger at bay, support healthy digestion, and are a crucial part of a long-term weight-loss success.
4. Forget the rest, Greek yogurt is the best
Instead of sour cream, dollop this protein-rich yogurt on your burrito bowl. Make it into a creamy pasta sauce that satisfies any Italian cravings. Honestly, is there anything this protein-rich dairy option can’t sub for?
5. Make your snacks smarter
Instead of a snack that includes just one food group, go for two — even three. The winning combination of protein, fiber, and carbs fuels workouts and keep you full.
6. Eat (don’t sip) your produce
According to Bellamy, when you eat a whole piece of fruit with all the fiber intact, your body will release blood sugar slowly, and you’ll stay satisfied for longer. Enjoy the occasional fresh-pressed juice as a treat and learn to eat your produce!
7. Eat carbs in the morning
Totally eliminating carbs from your life is not a long-term technique for success, but when you eat carbs earlier in the day, you have more time to burn them off.
8. Top your salad right
Croutons and preservative-laden dressings have got to go. Dress your favorite salad in a lighter homemade recipe instead, and pile on the veggies, protein, and produce. If you’re craving crunch, add some nuts instead.
9. Give away your fryer (to someone you don’t like)
Bake, steam, or sauté, but please don’t fry! It packs on the calories and fat and can leave you in a serious food coma.
10. More herbs and spices, less sauces and creams
Sugar- and cream-based sauces cover up the natural flavors of the foods you’re enjoying and add an extra layer of unnecessary calories. Go light and bright with a squeeze of citrus and experiment with fresh herbs.
11. Seriously, say no to soda
The extra calories and chemicals that come from soda are just not worth it. If you love bubbles, sip sparkling water instead. In the beginning, it will be hard, but if soda is a part of your daily diet, this is 100 percent worth doing.
12. Always add something green
When it comes to lunch and dinner, always add something green to your plate. Serve spinach with last night’s leftovers or order a salad at your favorite takeout spot. It ups the nutrition of every meal, every time.
13. Drink your coffee and tea without sugar
Instead of squeezing honey and adding packets of sugar into your morning beverage, keep your blood sugar level by skipping these unnecessary additions.
14. Cook one serving
If portion control is a problem, cook single-size servings of your favorite foods. Simply divide your favorite recipes accordingly and skip out on temptation.
15. A little bit of hunger isn’t bad
According to Bellamy, “you should feel mild to moderate hunger three to four times a day at your scheduled mealtimes.” When your hunger returns, it’s a signal from your body that it’s time to refuel!
16. Leave space for smart indulgences
Plan ahead, and keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.
17. Move all the time
Whatever you do, keep moving. Walk after you eat. Take the stairs/ Park at the furthest parking spot to the store. Carry a basket at the grocery store instead of using a pushcart. Every little bit helps to get you losing weight for good.
18. Get proper sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full.
So, sleep more and sleep well.