Losing weight can be so overwhelming and discouraging, especially if you've tried before and failed. You're busy and you have don't have time to commit to working out 5 days a week or anything else that would add to your schedule. I totally get it, so here's some good news: Below I've listed 5 simple things you can do starting today to help you start losing weight without counting calories or doing anything else that'll feel daunting at this time.
1. Only eat when you're hungry.
Stress, sadness, boredom, anxiety, celebration...Those are just a few of the reasons I used to justify my eating with. There are a billion reasons to eat, and only one of them is because we're actually hungry. If you want to lose weight, we not only have to change what we eat, but also change why we're eating.
2. Stop eating just right before you're full.
Another problem we typically see here in America is being part of the clean-plate club. We eat until we're full and then eat some more...because its just soooo tasty. I encourage you to try leaving a little bit of room at every meal. Eating until we're 80% full will not only bring in less calories, but will prevent our stomach from overstretching, causing discomfort. Eating slowly & mindfully, without distraction can help this. It actually takes our body's 20 minutes to realize we're full. That's why when we scarf down a whole bunch of food super fast, we find ourselves feeling crappy and bloated 20 minutes later. If we got full as we ate, we probably wouldn't have eaten as much.
3. Use a smaller plate when you eat
Something I learned a long time ago was to use a smaller plate (like a salad plate) when eating. Most of us are conditioned not only fill our plate, but to eat everything on our plate, regardless of if we're still hungry for it. Using a smaller plate can help with portion size and you're able to reduce the chance of overeating, even if you finish your plate. Just be sure to not go back for seconds. :)
4. Keep your snacks out of sight.
Mindless snacking is one of the top reasons we find ourselves gaining weight. Whether its eating a pint of ice cream in front of the TV or filling our mouths with chips as we read or work, mindless snacking can get out of control and those calories add up real quick. An easy way to start seeing some pounds fall off is to keep the snacks out of sight. Have you ever walked into your kitchen and started eating something just because it was front and center? You probably weren't even thinking about it or considering it until you saw yet. I can't count how many times that's happened to me. Not only did I start putting my snacks away for when I actually was hungry, but swapped out those bad snacks for healthy ones. If you find yourself being a constant snacker, try replacing those snacks with baby carrots or cucumbers, that way when you feel like you need a snack, you're grabbing something your body will benefit from. Just be sure you're actually hungry and not bored.
5. Stop eating 3 hours before bed.
Our bodies need time to digest our food. The earlier we eat dinner the better. This is not to say you can never eat later, say if you are running behind on time, but honestly we do want a cushion of time to digest before we go become sedentary in our beds for 8 hours where our metabolism will slow down tremendously. On the days it was difficult for me to eat 3 hours before bed, eating a carb-less or low-carb dinner, just some protein and veggies, helped me go to bed feeling a lot lighter.
All-in-all, sustainable weight loss is about baby steps. These simple tips can make a big difference in how you look and feel. Best wishes to you on your journey to a healthier you.
Peace, love and high vibes!
High Vibe Sister