The process of losing weight is very similar to a roller coaster; there are ups, downs and in-betweens as you work toward your weight loss goals. You already know the big steps you need to take such as creating a calorie deficit and becoming more physically active, but how much do you know about the little things that help you lose weight from week to week?
For most of us the answer is “very little” which is why weight loss can be such a roller coaster. The good news is that there are tips to lose weight that you can employ every day to make losing weight a little easier. Keep reading to find out 6 tips to lose weight every week.
Apples & Oatmeal
Add apples and oatmeal to your diet to lose weight each week. Apples and oatmeal are excellent sources of fiber, which not only burns a few additional calories as its being broken down but they also foster good digestive health. Foods that burn fat like apples and oatmeal can help you fight obesity and stop weight gain.
In addition to being a fat burner adding fiber-rich oatmeal and apples to your diet will help satisfy your hunger without increasing your calorie count. In fact adding a bowl of oatmeal to your breakfast can help you to lose weight every week by curbing how much you eat throughout the rest of the day.
One of the best tips to lose weight every week is to eat an apple because it makes a perfect late night snack that gives you essential nutrients like fiber while not adding a lot of calories.
Use Smaller Plates
Another great tip to lose weight every week is to use a smaller plate during meal time. Sure you’ve spent good money on gorgeous dishes to impress dinner guests, but the truth is that you can decrease the number of calories you consume by simply using smaller plates. Reducing portion size is one of the most effective tips to lose weight every week.
A 2006 study published in the Journal of the American Dietetic Association revealed that portion distortion may be contributing to high calorie intake and obesity. By using a smaller plate during meals you will be better able to identify a regular portion size, which will help you consume fewer calories each day. Bigger plates tend to mean larger servings of food, which inevitably leads to more calories consumed and weight gain.
Try using the appetizer size plate rather than a dinner plate to eat your meals and this tip to lose weight will lead to weekly success.
Take A Class
If your biggest weight loss obstacle is being more physically active then make burning calories more exciting by signing up for some type of exercise class at your local gym. Choose a class that piques your interest such as yoga or Pilates, kickboxing, hip hop dancing or even rock climbing.
This tip to lose weight is guaranteed to get you excited about being physically active so that it becomes a regular part of your life. By signing up for something different each week you’ll look forward to that little bit of weekly adventure, and who knows, you might find a class you love so much that you want to do it more than once each week!
Take advantage of the gym membership you hardly use by signing up for different classes offered. You can meet new people and maybe even a workout buddy to keep you motivated and give you more tips to lose weight every week.
Throw Away Boxes
Most of will hate this tip to lose weight but it needs to be said; throw away food that comes in boxes. The obvious exception is pasta unless of course you know how to make your own pasta, and if so pass on that recipe please!
Processed and prepackaged food often comes in boxes (but feel free to throw away bags of food as well) and is packed with sodium to give it a longer shelf life. If you’re looking for tips to lose weight every week this is a big one. Get rid of those boxes of salt and fat and sugar and add more whole foods like fruits, beans, vegetables and whole grains to your diet. Most of these processed, prepackaged foods are devoid of any nutritional value yet you still get plenty of calories.
Do It Yourself
So how are you supposed to eat now that your cabinets are bare? The answer is simple; do it yourself! Get in the kitchen and make low calorie meals that can actually help you lose weight every week. This doesn’t have to be a long Julia Childs style meal; a simple piece of baked salmon and steamed asparagus can be prepared in less than 30 minutes.
By taking control of the food you eat you’re taking more control of your weight loss while learning more about food. This tip to lose weight is important the more you know about low calorie foods, the easier it will be to lose weight and keep it off!
Perhaps the most important of all tips to lose weight each week is to set weight loss goals each week. That can mean different things for each of us. For some that means planning out your meals so you know what you’ll eat for breakfast, lunch and dinner to make sure you’re creating a calorie deficit to lose weight each week. For others however, that means making a plan to participate in more physical activities.
Set up your weight loss goals each week along with tips to lose weight each week. If you think of other tips to lose weight, jot them down so you can implement them each week for successful weight loss.
Keep It Healthy
Keep in mind that while you can lose weight every week to reach your weight loss goals, you should drop no more than 2 pounds per week. For most people 1 to 1.5 pounds is reasonable and healthy weight loss by reducing calories consumed and burning calories through exercise.
These tips to lose weight will help you gradually create a 3,500 calorie deficit each week, which is the equivalent of 1 pound of weight per week.