Fad diets and weight loss supplements are always popular. Influencers and celebrities push weight loss products and special diets. These often leave you starving, with low energy, and can cause other health problems. And once you return to your normal lifestyle, you gain the weight back, plus a little extra.
The key to lasting weight loss is lifestyle changes. The commitment to lose weight is a huge one – so sometimes it helps to start with smaller, easier changes. Here are some simple and lesser-known lifestyle changes that will help you lose weight over the long run.
Get more sleep.
Sleep offers a break for your body, during which it releases hormones that control stress, mood, and yes – even hunger. When you don’t get enough sleep, it affects you in several ways.
- Your body makes more ghrelin, a hormone that controls your appetite.
- You’re likely to feel hungry, crave high-carb foods for energy, and eat bigger portions.
- Because you have less energy, you’re less likely to exercise.
Drink more water.
Water has been proven to rev up your metabolism – plus, it makes you feel fuller.
- Men should drink 13 cups of water each day and women 9 cups. 1
- If you feel hungry between meals, drink some water to see if it satisfies your hunger.
- Drink a full 8-ounce glass before meals to feel fuller and prevent overeating.
Use smaller plates.
Cutting down on portion size is an effective way to lose weight. Reducing portions by only 10-20% can make a difference.
- Studies show that hunger levels respond to cues like seeing the bottom of the bowl or plate.
- We often forget how much we’ve eaten if we use larger dishes.
- Try using a smaller plate (like a salad plate) to cut down on the amount you’re eating.
Shop the walls at the grocery store.
Studies show that getting your daily fruits and vegetables can lead to weight loss.2
- What you eat starts with what you buy at the store, so show up with a list and a game plan.
- Whole foods like grains, dairy, produce and fish are often stocked along the outer walls.
- Avoid the center aisles, where highly processed ingredients and boxed meals are stocked.