GALLERY: FOLLOW THESE RULES TO “LOSE” WEIGHT

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Top 10 Rules You Must Follow Every Day to Lose 10 Pounds

These are the key rules in order to lose the unwanted weight. Stay tuned for a BONUS rule you will love.

By Olivia Tarantino

Humans are creatures of habit.

Experts say the key to losing weight—and actually keeping off the weight—isn’t a crash diet or starving yourself. Rather, it’s making long-term lifestyle changes that include eating healthy foods and engaging in fit-friendly activities you genuinely enjoy*. And because the most successful slim down stems from a long, steady process, you certainly have time to try out the thousands of weight loss tips out there to see if they work for you. However, the most effective route is committing to and building new habits that set you up for success.

So, to help you reach your toned body goals, we’ve gathered the 10 most critical (but easiest!) diet and fitness tips that are proven to show results. Their simplicity allows them to be realistically implemented every day so they can seamlessly fit into your routine. And their effectiveness will allow you to start seeing results immediately, providing you with positive reinforcement to continue along your weight loss journey.

Commit to these tips, and you’ll finally start seeing the scale tip in your favor. What’s even better? Once these healthy habits become ingrained in your brain, they’ll ensure you maintain your trimmer figure, and knowing which healthy foods to keep stocked will be easier than ever!

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1. Carry a Reusable Water Bottle Everywhere

Hydration is a dieter’s best friend. Why? Because water helps stave off overeating, keeps your metabolism humming, reduces bloat, and saves you hundreds of calories when you choose it over other sugary drinks. We often mistake thirst as hunger, so just drinking some water and waiting 20 minutes can fill up your stomach and might subside your appetite, keeping you from overeating when your body doesn’t need food to fuel. Secondly, this liquid is vital to many important metabolic processes, including cellular energy production and assisting your body in metabolizing stored fat; when your body is dehydrated, it’s functioning at a deficit, and won’t be able to optimize your weight-loss efforts.

Additionally—and it might sound counterintuitive—but sipping on H2O can actually help rid your body of excess water retention. Without drinking enough water, your body holds onto every drop to prevent severe dehydration. Last, but not least: Did you know the average American drinks 450 sugar-loaded calories a day? Well, if you just replaced half of that with water, you could drop nearly 12 pounds in a year! According to one study of 173 overweight women, those who added 4 cups of water to their daily diets lost five extra pounds over the course of a year! And when two of those cups were timed before eating each meal, the researchers found that those subjects lost 30 percent more body fat in just 12 weeks.

Eat This! TipThe easiest way to ensure you’re getting enough water is by always carrying a water bottle with you. You can even make it a fashionable one, too! Try our favorite: the stainless-steel, double-wall-insulated, BPA-free bottle from S’well. It’ll keep your detox water cold (and your green tea hot) for 12 hours without any of those nasty hormone-disrupting chemicals!

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2. Keep a Consistent Sleep Schedule

Rise and shine! Studies have found that dieters who stick to the same sleep-wake cycles are more rested and less apt to have their diets undermined by exhaustion-induced munchies. That’s because researchers discovered that when you shift your bedtime and wake times daily, you can succumb to a case of chronic jet lag. So, even if you get enough sleep (7 to 8 hours a night!), you can confuse your metabolism enough to promote weight gain if it’s on a flipped schedule. And when you’re suffering from fatigue, your body struggles to regulate its hunger hormones; these little devils are known as “endocannabinoids” and tell your brain to indulge in fatty, high-energy foods—even if your body isn’t physically hungry.

Eat This! TipAccording to researchers, sleep-deprived people consume about 300 more calories a day—which adds up to an extra 15 pounds a year—than their well-rested counterparts. Yikes! Set an alarm clock for the same time each day, even on weekends or days off. It’ll help you sleep better by maintaining your body’s internal clock. And if you have trouble getting that shut-eye, try establishing bedtime routines which can condition your body to feel sleepy. Always take a shower, sip a cup of herbal tea, or read a couple pages from that new book—whatever it is, you can train your body to associate that activity with sleeping. And when it comes to the fridge, check out these 30 Best and Worst Foods To Eat Before Sleep.

© Provided by Eat This, Not That!

2. Keep a Consistent Sleep Schedule

Rise and shine! Studies have found that dieters who stick to the same sleep-wake cycles are more rested and less apt to have their diets undermined by exhaustion-induced munchies. That’s because researchers discovered that when you shift your bedtime and wake times daily, you can succumb to a case of chronic jet lag. So, even if you get enough sleep (7 to 8 hours a night!), you can confuse your metabolism enough to promote weight gain if it’s on a flipped schedule. And when you’re suffering from fatigue, your body struggles to regulate its hunger hormones; these little devils are known as “endocannabinoids” and tell your brain to indulge in fatty, high-energy foods—even if your body isn’t physically hungry.

Eat This! TipAccording to researchers, sleep-deprived people consume about 300 more calories a day—which adds up to an extra 15 pounds a year—than their well-rested counterparts. Yikes! Set an alarm clock for the same time each day, even on weekends or days off. It’ll help you sleep better by maintaining your body’s internal clock. And if you have trouble getting that shut-eye, try establishing bedtime routines which can condition your body to feel sleepy. Always take a shower, sip a cup of herbal tea, or read a couple pages from that new book—whatever it is, you can train your body to associate that activity with sleeping. And when it comes to the fridge, check out these 30 Best and Worst Foods To Eat Before Sleep.

© Provided by Eat This, Not That!

3. Prep & Prioritize Produce

The first step of successful weight loss is manipulating your environment to make it hard to fail. One of the best ways to do that is removing all temptations from your kitchen and replacing them with healthy foods—in particular, fresh fruits and vegetables. Hitting the recommended five to nine daily servings of fruits and veggies can make it easier to slim down. That’s because nature’s bounty is full of free-radical fighting antioxidants that have been found to accelerate weight loss and maintain health—and the average American isn’t eating enough of them. What’s more, when you eat more veggies and legumes, you can start displacing saturated-fat-laden meats, which have been known to contribute to inflammation and stunt weight loss efforts.

Eat This! TipTo up your antioxidant intake, keep fruit in a bowl on a counter near your keys and stock chopped up veggies in to-go containers to grab on your way out of the house. Eschew meat all day on Mondays or just every day before dinner. But make sure you’re not just subbing out meat for empty carbs, which will only stoke your hunger and may erase any weight-loss progress.

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