Simple Ways to Lose Weight | Part 2
6. Clean house. Out of sight is truly out of mind when it comes to eliminating a bad habit. Imagine this scenario...it's after dinner (or before), you're hungry (or bored), and you need something to snack on while you're binge watching Golden Girls reruns. At this point nothing seems more appetizing than indulging in your favorite temptation (ie. chips, cookies, popcorn, crackers, cereal bars, jar of almond butter, etc). You repeat this cycle almost every night and continue to wonder why your body never changes. Now imagine the same scenario where those comfort foods were replaced by healthier options. Commit to 'cleaning out' your kitchen TODAY. Your life won't change until your habits change.
7. Make dining out out a treat instead of a practice. With few exceptions, nearly everything on restaurant menus is loaded with more carbs, fat, and sodium than a meal you'd prepare at home. Excess fat adds unwanted calories to your diet and excess sodium increases water retention, giving you a more bloated appearance and increasing your bodyweight. Bulk cook easy items you can bring with you on the go such as grilled chicken and green veggies, break it down into tupperware containers and you'll have an easy lunch for everyday of the week. As an additional bonus this will save you some serious $.
8. Eat more green veggies. Every large meal you eat should include at least one serving of green vegetables . Not only do they contain vitamins and antioxidants critical for nearly every bodily function (and disease prevention), but their fiber content will improve digestion, balance insulin levels, lower your cholesterol, and keep you feeling fuller (less hungry) for longer. Spinach, broccoli, asparagus, cabbage, kale, artichokes, celery, brussels sprouts, and zucchini are some of my favorites.
9. Eat more protein. Because our goal is to increase Lean Body Mass (LBM), this macronutrient is critical. Workouts break down muscle tissue for regrowth and protein is the building block for repair. Without enough of it in your diet, your performance in the gym and ability to burn fat more effectively will take a hit. As I mentioned in my previous post, the more muscle you have, the more 'toned' you look, and the more fat your body burns while at rest. As an added bonus, increasing protein intake decreases appetite and helps to prevent degenerative loss of muscle known as sarcopenia (this is very important for those of you over 50!). Make it your goal to consume at least 3/4 of your body weight in grams of protein (ie. 200lbs = 150 grams) every day.
10. Eat less carbs. By far one of the easiest hacks for fat loss. Cutting complex, high glycemic index (GI) carbohydrates from your diet such as breads, rice, pasta, cereals, potatoes, corn, and sugars will reset your insulin sensitivity...the triggers that set whether your body stores fat or converts it to energy. Regular consumption of high (GI) carbs fools your body into thinking it should store these foods as fat instead of immediately breaking them down for energy. Since we're opting for the latter, we want our body to become as 'sensitive' to these foods as possible. What should you eat instead? See rules 8-10. I can promise you that increasing your green veggie and protein intake will keep your appetite in check. Fruits and healthy fats (nuts, avocados, cooking oils) can also be incorporated into your diet but should be used in moderation.