A lot of people want to lose weight, but they simply don’t have the time or the energy to consistently commit to a weight-loss plan. Though healthy eating and ample exercise are critical to long-term weight loss, there are a number of simple things you can start doing today to cut calories and get healthier.
1. Drink more water
It has been said that people often confuse hunger with thirst. Most Americans do not drink nearly as much water as recommended. By ensuring you drink at least eight cups of water per day, you will feel more full and consume fewer calories.
2. Eat dinner an hour earlier
Going to bed on a full stomach is a major way that people gain weight without intending to. By eating dinner an hour earlier, you will have more time to burn off those calories before bed. It will help you to sleep better as well, as food is meant to energize you and keep you alert.
3. Eat a bigger breakfast
Breakfast is the most important meal of the day. Studies have shown that consuming an adequate breakfast within the first hour of rising will stimulate the metabolism and allow you to burn more calories throughout the day.
4. Eat chia seeds
Chia seeds can absorb up to 12 times their weight in water. Adding just a small amount of chia seeds to your regular food and beverages will help to fill you up and keep you full longer. Mix them in smoothies, sprinkle them in salads, or add them to your morning cereal.
5. Increase your produce intake
Increase your produce intake by 50% at every meal. If you are making pasta and you normally add a head of broccoli, add a head and a half. Eating more vegetables will fill you up, while keeping the calories in your meals low.
6. Get adequate vitamin D
Vitamin D has been shown to curb hunger, increase mood, and strengthen bones. Getting extra vitamin D will make you healthier, happier, and naturally inclined to consume fewer calories. Be sure to get adequate sunlight and consider taking a vitamin D supplement as well.
7. Keep warm
People burn more calories when they are warm, rather than when they are cold. Adjust the thermostat in your home to be a couple of degrees warmer than usual. Wear extra layers when exercising or working in the yard to help raise your body temperature. Just be sure to drink ample water so you don’t dehydrate or over heat.