When you decide to try and lose a few pounds, whats the first thing that you think you should do? Start some cardio? Cut out desserts? Usually, there are a few things that everybody gravitates toward, but it can be hard to follow through an create a concrete plan that works without leading to a pantry raid and the wrappers of candy bars scattered throughout the kitchen (we’ve all been there, right?). So what if I told you that you can still eat cookies AND drop some pounds? Sounds crazy, but bear with me. The math is simple: Weight Loss and Weight Gain can be boiled down to “calories in vs. calories out”. There is no way around that. But if it’s so simple, then why in the world does it often feel so impossible to drop any weight?? If you have been trying to lose weight but can’t seem to get the scale to budge, take a deep breath, know we’ve all been there, and try out a few of these tricks to tilt the odds in your favor when it comes to “calories in”.
I told you these would be simple, but that doesn’t make them easy. In today’s fast-paced life, we are often eating on the run, in front of the television, or while distracted in some other way. This means that we are eating faster than our bodies can relay the message of fullness to our brains. Take the time to sloooooowly enjoy your food and give your brain a chance to catch up with your mouth. You may be surprised by how much less it takes you to be satisfied. Besides, who doesn’t want an excuse to relax a bit more?
Drink More Water
Between all the coffee and soda we are surrounded by at work, school, and home, we are a VERY dehydrated society. Did you know that often, when we feel hungry, it’s actually just a misreading of thirst? Next time you start to want a snack, drink a glass of water, wait 20 minutes, and see if you’re still hungry. Chances are, you won’t be!
Add, Don’t Subtract
This might sound counter-intuitive for a personal trainer/nutrition coach to say, but I almost never tell my clients to eat less. My reasoning for that is simple: I LOVE food. If someone tells me to eat less, you can pretty much guarantee that I will defiantly be eating a burger and fries within an hour just to prove that I can. While that isn’t exactly productive, I’m glad to say that eating LESS usually isn’t the answer for my clients who want to lose weight. This is because it is rarely sustainable, it can get obsessive, and often people will beat themselves up if they go over their daily goal. I don’t know about you, but that sounds like a miserable way to live to me. So what if I told you you could eat MORE, but still lose weight? Adding in an extra serving of veggies at dinner, filling up on lean proteins like chicken breast, and swapping the liquid calories of a soda for an actual snack are all ways to keep the weight off without living life like a “You’re not you when you’re hungry” Snickers commercial. You can still eat a cookie, but try having an extra serving of that side salad first and maybe you’ll only have one instead of 3.
Weight loss might have simple math, but it is by no means easy to achieve. Having healthy, sustainable tricks that help you reach your goals are crucial for dropping pounds and, more importantly, keeping that weight off in the future. What are some habits you have for weight loss? Have you had success with any of these tricks? Let me know in the comments!