If you’ve ever tried to lose weight, then you know it isn’t always an easy process. You’re trying to change lifelong behaviors, which takes time and patience. However, there are some little tricks you can use to help make the journey a whole lot easier.
Here are just ten of them:
#1 – Eat on smaller plates
This is more of a mind trick than anything, but it really does help. Generally when you’re trying to lose weight, you cut down on portion sizes, right?
Well, it’s pretty daunting to look at a huge plate that is only half full. It leaves you feeling deprived and restricted – two things that can send any emotional eater on a binge.
However, if you use a smaller plate you can put the same amount of food on it and instead of looking sparse, it appears to be overflowing. Your mind processes that as overabundance (which is a good thing) versus deprivation (which is negative and can lead to abandoning weight loss altogether).
#2 – Sit at the dinner table
If you eat most of your meals on the go, then you likely have a bigger waistline.
After all, it’s hard to focus on what you’re eating and how much you’re taking in if you’re multitasking and doing several other things at once. You wind up eating more than you should simply because you’re not paying attention.
That is why committing to only eat when at the dinner table works so well when you’re watching your calorie intake. It makes you mindful of the process which leaves you more satisfied (and usually with fewer calories).
#3 – Eat slowly
Research has shown time and time again that fast eaters generally weigh more than slow eaters. Why? It takes time for your mind and body to register when you are full. So, if you eat faster than that satiation trigger, you’re going to be over-full by the time you realize you’ve had enough.
You’ll find it much easier to lose weight then if you eat slowly and intentionally. Put your utensils down between bites to prolong the experience and chew your food thoroughly so that your body has more time to process it. Take your time and savor the experience.
#4 – If you’re eating out, order first
Have you ever went out to a restaurant with family or friends and had the intention of ordering a healthy meal but been sidelined when others in your party chose higher fat fare? It’s pretty easy to do when you want nothing more than to be able to enjoy yourself, just like everyone else.
However, you need to remember that enjoying yourself now means that you’re not going to enjoy yourself later if you’re at a higher weight than you want to be. So, one way to avoid giving in to ordering food you swore you wouldn’t is to be the first to order.
Who knows? Maybe you’ll inspire others to make healthier choices too!
#5 – Choose foods that you don’t tempt you
If you know that you chicken wings are your weakness, for instance, don’t even put them in front of you. Sure, you may tell yourself that you’ll only eat half of them, but what is the reality that you’ll stick to that? If you’re like most people, you’re not going to.
While you certainly want to like the food that you eat, that doesn’t mean that you have to eat foods that are major problems for you. If there is a certain dish or snack that you can’t stop yourself with, then stay away from it. Not forever – just until you are stronger and better able to deal with it appropriately.
#6 – Sign up to receive daily emails that motivate you
Motivation is not something that once you get you have forever and ever. It takes constant work and attention to keep yourself on the right track and moving in the direction you wish to go.
One of the best ways to keep progressing is to find a website that motivates you and sign up for their daily newsletters. Or, you could like them on Facebook or follow them on Twitter so they show up in your feeds. Keep them in front of you often so that it inspires you to keep reaching for your goal.
One of my favorites on Facebook is A Diet Community. They offer a lot of valuable information in addition to motivating and inspiring thoughts.
#7 – Focus on what you should do versus what you shouldn’t
If your sole focus is based on what you shouldn’t do as you try to lose weight, the whole process turns negative. You become bitter and spiteful because you spend all day telling yourself ‘no’. It’s akin to being a child who is always in trouble and how much fun is that?
Instead of concentrating on the things that you need to cut out, spend more time working towards the things that you should be doing.
For instance, figure out how to drink more water and eat more veggies. Adding positive behaviors is much more pleasurable than trying to avoid the negative ones.
#8 – Sneak in ways to increase your calorie burn
Most people run the other way if they’re faced with exercise. They don’t like to take the time and effort to commit to any sort of regular program. Therefore, they choose to do nothing at all and don’t burn the calories necessary to lose weight.
But, there are ways that you can increase your calorie burn that aren’t all out exercise programs. When you’re on the phone, for instance, pace instead of sitting still.
Or, if you’re stuck in traffic, tighten and release your abdominal muscles. Fit a few of these sneaky little metabolism boosters in over the course of a day and it will increase your weight loss dramatically without really trying.
#9 – Stay off the scale
Although most people use the scale as their sole source of weight loss measurement, weighing yourself obsessively is one of the most damaging things you can do to yourself mentally.
You let that little square box dictate whether you’re “good” or “bad” and when it isn’t positive news, you may just trigger an eating binge that sends you even further from your goal.
I have always lost more weight when I avoided the scale than when I used it religiously. I pay more attention to my body and how foods made me feel instead of fighting the numbers on the dial. As a result, I make better choices for the right reasons.
#10 – Get your beauty sleep
If you’re the woman who burns the candle at both ends, you’re not doing your weight loss any favors. When you’re tired and worn down, your immune system suffers as does your ability to cope with life. Both of these things can contribute to taking in more calories than you need.
Aim for 7-9 hours of shut-eye a night. Ultimately, you want to let your body go through four REM (Rapid Eye Movement) cycles in order to rejuvenate your body and your mind. Get less than that and you’ll find it more difficult to make healthy choices and reach those weight loss goals.
There you have it: Ten simple and effortless weight loss tricks that anyone can use. Start doing them today and you’ll begin to feel better tomorrow. And lighter too.
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