It’s the age old question for many women, how in the heck do I lose this extra weight and how does that other woman always seem to stay so skinny? Sometimes people are just blessed by the genetic Gods but most of the time these women have incorporated little weight loss habits into their day to day routine that makes a huge difference over time.
I was definitely not blessed with the skinny genes. I was blessed with genes that make me hold onto extra fat with a vengeance. This is why I have been incorporating these five important weight loss habits into my daily routine and it’s been working! Of course I’m not perfect and I slip up occasionally but these tips have helped me get back on the right track to slimming down and getting healthier because of it.
Here are the five most important weight loss habits you should start with to see the best results. These five things are arguably the most important to success.
DRINK MORE WATER
This one is essential and probably one of the most important weight loss habits on this list. Many people over look the power that simply drinking more water can have on your weight loss goals. Drinking water fuels your organs to work at their optimal potential.
Make sure to drink a large glass or two of water first thing in the morning. This re-hydrates your body from the long period of sleep you just had. Plus, drinking water on an empty stomach can boost your metabolism up to 25% by speeding up digestion once you do eat.
Some studies show that drinking a large glass of water about a half hour before meals helps you consume less calories which aids in higher percentage of weight loss over time.
I try to drink a gallon of water each day. This one trick has not only helped me to drop more weight, but has also aided me in being able to keep it off. It seems to grant me a little grace when I eat something that isn’t exactly ideal for my weight management goals as well.
Another added benefit of drinking so much water? Glowing skin! Your skin becomes super hydrated and clear. You appear healthy and vibrant. Talk about a beauty benefit! If you would like to see all the awesome benefits to drinking more water, check out my post The Benefits Of Drinking A Gallon Of Water Everyday.
Not gonna lie, having to drink that much water in a day also helps keep your hunger at bay so you aren’t obsessing about your next meal so much. Plus you’ll be too busy using the bathroom all day to snack anyway. 😉
I use this 64 ounce insulated Summit water bottle from Simple Modern and just fill it up once in the morning and once in the afternoon to get my daily gallon of water in. It keeps my water nice and cold for hours upon hours and it comes in a bunch of super cute colors. I have the peach and aqua ombre colored one called Havana. There are a bunch of other pretty ombre ones too that I might either go back and get myself, or buy as a gift.
CUT OUT JUNK FOOD & DRINKS
Don’t drink your calories! Cut out the sugary sodas and calorie-laden frothy coffee drinks. Don’t drink milkshakes, energy drinks, fruit juices etc. People don’t realize how many calories and grams of processed sugar are in some of their everyday drinks. Just cutting them from your daily diet can have such a huge impact on your weight loss goals over time.
If you just can’t live without one of these sweet drinks, learn to cut the portion size down significantly and try to cut as much of the sweeteners and creamers out as humanly possible.
For me, cutting soda out of my diet was excruciating because I lived for caffeine but drinking more water has made a huge difference in my energy levels. While transitioning, I drank iced black coffee which is intense for someone who is used to sweet drinks. I really didn’t like choking that coffee down so it gave me incentive to drink less and less of it. I just drank more water instead and that is when I realized I didn’t actually need the caffeine as much as I thought.
BREAKFAST IS IMPORTANT
Eat breakfast each morning but instead of sugary cereal or just a simple piece of fruit, make sure your breakfast choice is packed full of protein and fiber. This will keep you fuller longer AND assist your weight loss goals.
- Example 1 of a protein and fiber rich breakfast: oatmeal with some flaxseed and/or chia seeds. Add some berries or half a banana. You could also add a sprinkle of your favorite nuts.
- Example 2 of a protein and fiber rich breakfast: 1-2 eggs cooked how you like them using as little oil or butter as possible, a slice of multi-grain toast with a tablespoon of almond butter.
- Example 3 of a protein and fiber rich breakfast: Avocado toast. Spread half an avocado across 1-2 slices of multi-grain toast. Season it as you like. You could also slice a hard boiled egg and distribute it on top as well.
If you are like me and eating first thing in the morning turns your stomach, try making a smoothie with kale, spinach, avocado, ground flaxseed, almond butter, or even adding some beans like black beans or cannellini beans for a rich source of fiber. I know the beans might sound gross but you don’t really taste them.
Another option is to add a clean protein powder of your choice. I like this vanilla protein powder because it’s vegan and has 4 grams of fiber and 21 grams of protein per serving. It also only has 5 grams of net carbs which is good because you want to watch your carbohydrate intake when you are trying to lose weight.
Add your banana and berries or whatever else you like in your smoothies but make sure to add something with protein and fiber to keep you going.
Get more cardio in. It’s as simple as taking the stairs when you could take the elevator. Make a new habit to take a walk around your neighborhood each morning or evening. The longer and faster paced the walk, the better. Choose an area with hills if possible so you have to walk up inclines.
If you are in decent health, try jogging instead of walking. You could also wear ankle or wrist weights for more resistance while walking or jogging.
I recommend getting a fitness monitor of some kind to count your steps and keep track of your heart rate. I have the Fitbit Inspire HR. It keeps me motivated because I have a daily step goal of 12,000 steps. It’s fun for me to compete with myself each day and see if I can get to my step goal. I don’t always reach it each day but I try to get close and it’s more than I was doing before.
You can also compete with any of your friends who also have a Fitbit. I challenge my teenage daughter through the Fitbit app to see who can get the most steps in a day. The app keeps track of it all for you and rewards you badges for winning. It’s quite fun.
GET ENOUGH SLEEP
Concisely put, you need to get enough sleep each night in order to lose weight successfully and consistently. On this list of weight loss habits, getting enough sleep is right up there with drinking enough water. Both are super important for your success.
Not getting enough sleep, or getting crummy quality sleep has been repeatedly linked to weight gain and a higher body mass index also known as your BMI.
Individual sleep needs vary. A good rule of thumb says you should be getting at least 7 hours of uninterrupted sleep per night. Also do whatever it takes to make sure it’s a good quality sleep.
What makes sleep so important to your weight loss goals? Well, lack of sleep makes not only your brain groggy but your cells too. This includes your fat cells! It’s called metabolic grogginess.
One bad night of sleep won’t hurt too much. If you get to 4 nights in a row, your body’s ability to use insulin efficiently becomes hindered. That’s bad because your body will then start storing extra fatty acids and lipids in places like your liver. Not only does this cause weight gain, but you are then at risk of potentially developing diseases like diabetes.
In conclusion, get some sleep!
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What is your favorite daily weight loss habit that has made the most difference in your journey?