There are a million different “crash” diets out there to try and I have had my fair share of experiences with a variety of them. A lot of them do work and you’ll see results IF you stick to it – emphasis on the IF. Unfortunately, most of them are nearly impossible to continue long term. From no carb diets to strict calorie counting diets, I’ve found they’re just not sustainable for me. As soon as I had lost the amount I wanted to lose (or even before that) I was back to my unhealthy eating habits. Only worse because I felt like I had been so deprived. The uncontrollable binge that would happen after one of these extreme diets would lead me to eventually gain all the hard earned weight I lost back. After years of yo-yo dieting I finally realized I couldn’t “diet” anymore I instead needed to make lifestyle changes that would allow me to lose weight and keep it off. These simple diet changes will make you healthier and allow you to lose those extra lbs. They are easy to maintain so you are able to keep the weight you lose off more effectively. Try them out!
Cut out soda
There are so many reasons why soda is bad for you. When it comes to your weight loss goals, soda should be avoided. It’s high in empty calories and loaded with sugar. If you’re looking for something flavored to drink, try fruit infused waters. Cut up some of your favorite fruit and put it in a jug of water over night. It gives your water a little kick for very few calories. Plus, fruit is full of essential vitamins.
Watch portion sizes
One of my biggest issues with trying to lose weight was portion sizes. I would start eating healthy but I would still be eating way too much so the scale would go nowhere. Watch how much food you eat in one sitting. The key to this is eating slower. The slower you eat, the more time you are giving your body to process the food. You’re usually full before your body has time to register it.
Eat less red meat
Cut down on your red meat intake not only for your waistline, but for your long-term health. Red meat has been linked to cancer, cardiovascular disease and diabetes. It’s also contains higher amounts of fats when compared to other protein sources such as chicken or fish.
Eat more fruit and veggies
Fruits and vegetables are high in essential vitamins and low in calories. They also contain a lot more fiber which is filling. Eating more vegetables and fruits allows you to become full quicker and stay full longer. Try to add at least one serving per meal.
Keep a healthy snack with you
Always keep a healthy snack on you so when you’re out and hunger strikes you have a healthy option. Granola bars or a bag of nuts are great snacks to keep on you. Grab for the healthy choice instead of a bag of chips.
Have one meal with no/little carbs
Try to eat at least one meal with zero or very little carbs. I find this easiest to do for breakfast. A fruit salad or omelette is a healthy, low calorie choice for breakfast that contains very little carbs. Or maybe make lunch your low carb meal and have a salad.
Switch to whole wheat everything
Try to steer clear of simple carbs such as white bread, white grain pasta, and cereal. Replace these with whole wheat options which are easier for your body to digest and much healthier. The good news is they have whole wheat choices for everything these days.
Drink tea or coffee
This one is a metabolism hack. Drinking a glass of tea or coffee will rev up your metabolism and allow you to burn more calories. Drink a glass before breakfast or before lunch for the best results.
Cook when you can
Eat out as little as possible. Even the healthy choices at most restaurants are loaded with salt and fats. You never know exactly what’s is in your food unless you make it yourself. This way, you can control the ingredients as well as the portion sizes.
Choose low calorie alcohol
Alcohol is a killer for weight loss goals. It can really hold you back when you are trying to lose those extra lbs. Cut out the sugary mixed drinks and high calorie beers and try these low calories drink options.
Cut the high fat foods
Limit the amount of sugary and fatty foods you eat each day. Avoid things like candy, cookies, chips, and fries as much as possible. Replace your side of fries with some vegetables. If you have a sweet tooth, try eating some fruit or yogurt to satisfy you instead.
Drink more water
This is so important not only for losing weight but for your health! It is recommended to drink eight 8-ounce glasses a day. Our body is mostly made up of water so it’s important to keep it hydrated. Drinking water flushes out toxins and keeps your skin and hair healthy. Replace high calorie juices and beverages with water.
These are simple and very sustainable diet changes you can make that will help you reach your weight loss goals and become a healthier individual. The journey to weight loss is tough but you’re tougher. Stay dedicated and you will be successful.