Updated: Feb 18, 2019
Add these eight small habits to your daily routine and see the weight come off.
The secret to losing weight is NOT spending hours in the gym or going on some strict diet every couple of months, but it is changing your lifestyle. By adding small habits into your daily routine can help you lose weight or it can have a negative effect and may result in you putting on weight. It is so important to choose good habits that will promote weight loss.
I encourage you to take one habit and include this habit into your daily routine for two weeks. I know some habits will come easier than others but, if you take one habit at a time you will ensure that you are not overwhelmed and turn back to old habits.
01. Drink more water
Swap your soft drinks, juices, flavoured waters, specialised coffees and teas with water. Most of these beverages are loaded with sugar, colorants and preventatives. Try to drink 2-3 litres of water a day, yes a day. Drinking more water throughout the day will keep you satisfied after meals and will decrease the amount of times you snack throughout the day. Water also flushes out toxins from the body and also reduces water retention.
02. Plan and prepare meals in advance
How many times have you walked into the kitchen hungry and had no idea what you were going to eat. The first thing you grab, nine out of ten times is unhealthy. To prevent this scenario from every happening again, plan and prepare your meals in advance. By planning and preparing your meals you are in control of what you are putting into your body. It is much cheaper to prepare your meals at home than buying ready-made meals or takeaways. Having planned and prepared foods and beverages will encourage you not to skip meals #BREAKFAST, most people think skipping meals will promote weight loss but instead it will promote weight gain. As soon as you skip a meal you are more likely to overeat later on.
03. Down size your serving plates and bowls
Losing weight has a lot to do with how your mind works. If you place a small amount of food in a small plate and place the same amount of food in a large plate, your mind will tell you that there is more food in the small plate than there is in the large plate. By using smaller plates or bowls you trick your mind into thinking you are eating more food than you actually are.
04. Sleep more
When you are tired you tend to eat more, this is caused by an imbalance in your hormones. Try to clock in seven to nine hours of sleep a night. I know it can seem impossible but it can be done and your body will thank you for it.
05. Eat slower
Take time to accurately chew your food. You have spent so much time preparing your food now take the time to appreciate your hard work. Chew your food at least 20 times before taking your next mouth full of food. There are many studies and articles that have been published showing that eating slower can help you lose weight. When you eat slower you eat less because you get satisfied much quicker.
Ways to help you eat slower:
Do not listen to music, use your cell phone or watch T.V while eating.
Sit down while having a meal, rather than standing.
Cut foods such as meats, vegetables and fruits into bite size portions.
Put your utensils down while chewing. Pick them back up once you have swallowed.
Use smaller utensils. For example, rather eat with a teaspoon than a spoon and rather eat with a cake fork than a regular size fork.
06. Be more active
Being active does not only mean working out. Being active means that you are more physically active, for example, standing more than sitting during the day. Taking the stairs rather than the lift or parking further away from an entrance to allow you to walk more. Being more active helps you lose calories over a long period of time. This is a great way to lose weight without thinking about it, so start being active with things you actually enjoy doing.
07. Read food labels
Reading labels makes you more conscious of how many calories are in certain foods. By being aware of how many calories are in certain foods, makes it easier for you to plan your meals and also not exceed your daily calorie intake. Reading labels can also reduce the amount of calories you eat in a day. Let's take potato chips for example, a 30g packet of fruit chutney flavoured chips contains 161 calories. While the same brand of chips but salt and vinegar contains 152 calories. Just by reading the label you can make a more informed choice even if it is processed unhealthy food.
08. Love yourself
Love and appreciate yourself before you start losing weight. If you do not love yourself now, trust me, you will not love yourself 20kg lighter. You will definitely find something wrong with your body even after you have lost the weight. Know that you are taking on a journey to empower and better yourself. Not to look like someone else or get approval from someone. Losing weight is a journey that needs you to love yourself more than you have ever loved yourself before. The truth is losing weight needs you to be your own greatest motivator and unfortunately no one can lose the weight for you. So start loving yourself now.
PS: Get fit in the gym, lose weight in the kitchen "Gecko & Fly"
Disclaimer: I am not a nutritionist, dietitian or doctor. These habits have helped me lose weight and may also work for you. Please consult your GP before undergoing any dramatic changes in your diet or lifestyle.