Fad diets may seem like the easiest path to take to lose weight the fastest, but the reality is that they’re pretty much bound to fail in the long run. Yes, the weight will come off extremely fast, but the weight will also come back just as fast as you lost it. The faster you lose weight, the faster you gain it back. Instead of adhering to a torturous lifestyle, try these top 4 habits to promote long-lasting results for sustainable weight loss.
1. Portion Control
It doesn’t help that restaurants often serve massive portions, which can make you think that’s how your plate should be structured. The first thing you need to fix is your portions & how often to eat. Eating 5 small portions 2-3 hours apart can yield massive results. So, a portion-controlled plate should include 1/2 plate of vegetables, 1/4 plate of quality protein, 1/4 plate of protein, and a tiny amount of healthy fat.
2. Drink water 24/7
Water keeps every system in the body functioning properly. Some benefits of water are:
- Flushing bacteria from your bladder
- Keeps your skin looking clear & healthier
- Prevents constipation
- Normalizes blood pressure & stabilizes the heartbeat
- Helps burn fat more effectively
How much water should you drink though? The best way is to weigh yourself, divide that number in half and that is how much you should drink each day. So if you weigh 180 pounds, you would need 90 ounces every day. A water bottle is about 16 ounces, so if you divide 90oz by 16oz you get 5.6 bottles a day. You can round that up though and drink 6 bottles every day.
3. Keep a Food Journal
If you just can’t seem to lose weight and don’t understand why to try logging your food in a journal. Go down to your local stationery store and just buy a journal to write in. Keeping a food journal gives you a detailed yet overarching view of your habits. It can help you find the areas specific to you and your lifestyle that could use some small tweaking. Do your best to track your food & beverage intake for at least a week, then look back to see if you’re taking in more calories than you should. This will help you pinpoint what you can cut out in order to see the results you’re after. Remember, losing weight healthily often involves trial & error, but along your journey, you will learn how to be good to your body in the long run.
4. Eat More Vegetables
While removing things may be beneficial, one of the best ways to get into a healthy habit is by adding things to your diet instead of removing them. Refusing to eat fun things like donuts & ice cream can backfire into a bing, whereas increasing your vegetable intake can only bring good results. Not only are vegetables are filled with healthy nutrients, but they also contain fiber, which helps you feel satiated. Fiber can also help burn fat more effectively. Start by adding at least 1 cup of vegetables a day for a week, then start incorporating them into more meals as you get used to them.
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