Tired of yo-yo-dieting and never seeing the lasting weight loss results you’ve been working so hard towards? Yeah, we need to fix that.
It can be extremely disheartening to be doing everything correctly (eating clean, counting calories and exercising like a maniac), just to try to lose weight that never seems to fall off. So listen, here are some science-backed, simple tips that can help. I can’t promise a drastic drop on the scale all at once, but remember, consistency is key so keep at it, and at this point, what do you have to lose? Remember, everyone’s body is different and responds uniquely to how quickly the weight comes off, so don’t get discouraged if you don’t see results right away. Let’s experiment to see if your body responds to any of these 10 tiny tweaks you can add into your lifestyle to improve metabolism, curb hunger and support fat burning. They might just be the thing that’s been missing!
1. Green Tea
Green tea is one of the healthiest hacks! After learning about all the benefits of green tea (not just weight loss) and how it can help with SO MANY health related things (you should look into it more), it almost seems like magic. But one of the amazing benefits of consuming green tea is its ability to help in burning fat, thanks to a powerful antioxidant it contains called EGCG. This antioxidant, mixed with the caffeine also present in green tea, provides a thermogenic effect working with your body to burn more calories, even while at rest. Sounds pretty great doesn’t it? Try drinking around 2-3 cups in the morning or before your next barre or pilates class to utilize that caffeine boost for enhanced exercise performance.
2. Vinegar
Vinegar has been known to help stabilize blood sugar. What does this mean? Basically, after eating carbohydrates (especially refined ones like white bread, sugary snacks or soda) they break down into glucose (a fancy word for sugar) that floods into your bloodstream. Why is this bad? Well, for many reasons. Insulin (a hormone) rushes in to pull the sugar out of your bloodstream and store it (as glycogen or fat). When insulin is constantly being rushed in to save the day after you eat a sugary snack, this can start to cause a problem. Insulin will put your body into storage mode and save that sugar as fat instead of burning it. Not to mention, when a spike happens too fast, you often crash and feel tired, irritable and hungry again.
So, back to vinegar. Vinegar helps counteract these issues by stabilizing your blood sugar after you eat, which can be very beneficial if you’re trying to lose weight! Apple cider vinegar, balsamic vinegar, even one of those fancy flavored vinegars they have these days will do the trick! Try adding 1-2 tsp of vinegar to your salads to get a daily dose in your diet in a delicious manner.
3. Meal Times
The times you eat during the day, as well as what you’re eating at different times can really make an impact on your weight loss goals. You’ve heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Well it’s true! Make breakfast your biggest meal, lunch slightly smaller and dinner more like a snack.
It’s important to start your day with a protein packed breakfast, this will help keep you full and satiated throughout your morning so you won’t feel the need to snack and you won’t crave sweet, fatty foods throughout the day. Be mindful that eating right before bed can increase your chance of storing that food as fat, as your body is in “rest and recover” mode while you sleep, not “digest and burn” mode. Eating this late can also negatively impact your sleep, making it even harder to lose weight.
4. Plate Portion Sizes
The key to your plate (when trying to lose weight or not), are the vegetables. Vegetables are high in minerals and vitamins essential for your overall health, and low in calories and fat, it’s a win-win situation. Go ham on the veggies! Still hungry after your meal? Load up on more veggies! You can essentially eat as many veggies as you want while looking to lose weight and still achieve your goals, so don’t be afraid of the vegetables, they will only help you!
On that note, let’s talk about what a balanced plate should look like. ½ of your plate should be filled with vegetables, ¼ of your plate should be some sort of protein and the remaining ¼ should be a complex carb (think quinoa, brown rice, sweet potato). (Pro-tip: at dinner time, try using a smaller plate to keep your meal light.)
5. Water
Before you begin your meal, drink a glass of water. This will help make you feel more full to reduce over-eating. Be sure to stay hydrated throughout the day with plenty of water. Drinking enough water supports your body functions, allowing fat loss to be easier and more efficient (e.g. dehydration makes you feel fatigued, and you’re less likely to move your body—even in small ways—meaning fewer calories are burned throughout the day).
Be careful about other drinks you may consume throughout the day. Drinks that aren’t water, black coffee, or tea, are often packed with sugar and therefore hide a huge amount of sneaky calories.
6. Conscious Eating
Get rid of all distractions while you eat! Make sure you aren’t eating in front of the TV or while scrolling social media. Being mindful while you eat can lead to better portion control and hunger awareness, reducing the urge to overeat. Take at least 20 minutes to sit down and enjoy your meal. Eating slower allows your brain time to catch up with your stomach. Chew your food a little longer than you feel is necessary. Chewing actually produces hormones that signal to your brain that food is being consumed, which in turn will start to make you feel full. So slow down, and take your time to eat.
7. Walk After Meals
10-20 minutes after each meal, try to get out and go for a light walk for about 10-20 minutes. This will aid in digestion and blood sugar control. You’ll feel less sluggish after a meal as well, which means you’re more likely to have more energy to move your body more throughout the day.
8. Stand More, Sit Less
Standing burns more calories than sitting, so it comes as no surprise that you ought to try to stand as often as you can. When you stand you often shift your weight or fidget, just causing some extra little movements throughout the day—which add up to a lot in the end. Standing also improves your posture and lightly activates your core muscles. While it’s no replacement for a workout, it’s better than being completely sedentary.
Standing or taking a 2 minute walk every 30 min-1 hour can work to reduce post-meal blood sugar spikes, which we’ve learned can really have an impact on our weight loss goals. (Pro-Tip: If you can’t leave your desk for a mini walk every hour, try seated calf raises. While not as powerful as full body movement like walking, these can still help activate muscles and work to reduce post-meal blood sugar spikes.)
9. Sleep
Women should consistently be getting at least 7-9 hours of quality sleep every night to support weight loss. Achieving this goal will help curb hunger and reduce cravings throughout the day. Getting enough sleep supports your hormones (which highly impact your ability to lose weight), metabolism and energy levels (meaning the more energy you have, the more likely you are to move your body and burn more calories).
10. Treats
You read that right. I said yummy and delicious treats. Let’s face it, completely depriving yourself of all desserts for the rest of your life is completely unrealistic. And honestly, how boring would life be not indulging every once in a while in your favorite sweet treat?!
The key point here is, we don’t want you to completely deny yourself anything deemed “bad for you” just to hit a low moment and go completely overboard binging your way back to happiness. Everything in moderation really is key.
Start With What Feels Easy
So there you have it; 10 tiny tweaks you can make in your daily life to see lasting results. Remember that small, daily choices really compound over time and can lead to big changes. Sustainable weight loss is built on habit change and consistency, not restriction.
We encourage you to pick 3 of these tips to start with, that you feel will be the easiest to apply to your life. Slowly let them become habits. Over time, you can pick a new one to add into your routine and continue until you’ve taken all of them and applied them to your daily life.
We know these tips will aid in your weight loss journey and we’re so happy you’re taking small steps each day to a healthier you.
