Ever since my third child was born, I’ve had an on and off struggle with my weight.
I say on and off because I’ve finally reached a point in my life where I’m comfortable with my body image. This was something that I had struggled with through my teens and through my twenties. My self esteem was a wreck and I had a pretty messed up view of how I was supposed to look.
Once I got comfortable with that though, it was easier for me to accept that I had gained weight. For one, I was finally in my optimal weight area.
But then I started to gain more weight. And, according to the BMI chart at the doctor’s office, I was borderline overweight.
I realized I needed to do something to lose weight but I didn’t want to resort to my usual tricks. They aren’t healthy at all and I really don’t want to recommend them, let alone talk about them.
So instead, let me share with you 6 easy lifestyle hacks to help with weight loss.
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Please keep in mind that I am not a certified dietitian, physician, or nutritionist. I have no medical training or education.
I’m a mom. A human being. The lady next door.
I share what works for me and what hasn’t worked for me. And I’m going to make 2017 the year that I meet and exceed my fitness goals and get on track for lifelong health and wellness.
But in order to do that, I need to start taking baby steps now. That includes exercising regularly, not over indulging, and making a few dietary changes. So far I think a low carb diet is what I need.
6 Easy Hacks to Help with Weight Loss
Sometimes the simplest changes in lifestyle can make a big difference. Here are six easy lifestyle hacks that make a big difference individually, but have synergistic effects when paired together.
Keep a food journal
Many times being overweight is a case of not realizing how much (or what) a person eats in a day. Writing down everything puts it in perspective. According to a recent study, people who kept a food journal lost twice as much weight as those who did not – on average 13 pounds in 6 months.
I have created a free printable food journal (only one sheet to be printed out daily or as needed) for my Content Club.
Exercise during TV commercials
Instead of sitting on your butt (and probably eating unhealthy food) do some exercising while the advertisements are running. Running up and down stairs, riding an exercise bike or treadmill, doing jumping jacks, skipping rope, etc. all burn calories.
In fact, exercising during the commercials that run on a typical 2-hour night of watching TV burns an extra 270 calories per day, not to mention the calories you are avoiding by not eating during this time.
Eat healthy food
Not only does eating junk or unhealthy food pack on the calories, but it is also high in saturated and trans fat – both which are bad for your health and lead to some serious health issues.
Instead, opt for more fresh vegetables, whole grain and lean meats. Not only will it reduce the number of calories consumed, but reduce the bad fats.
As far as lunches, refrain from eating processed fast food and opt for a healthy bag lunch that you prepared at home.
Get more exercise
This so easy to do without adding hardly any more time to your day. For example, instead of parking close to the office, park at the far end of the parking lot and walk in the rest of the way.
If you take public transportation, get off a stop or two before your normal stop and walk to the office. Once inside the building, take the stairs (at least part way up) instead of the elevator. During lunch break, take a walk, returning with enough time left to eat your healthy bag lunch.
Wear a fitness tracker
Counting the number of steps taken during the day raises your exercise awareness. When you have that information at hand, you’ll find yourself comparing how many steps you have taken to your daily goal and put in the extra effort to reach your goal.
In a recent study, people who walked only 2,500 steps more per day than the control group, burnt off the equivalent of 10 pounds over a the one-year study.
Get enough sleep
In another study, participants were asked to sleep 10 hours a night for two nights, followed by five nights of less sleep and four nights of recovery. The results? After 11 days, the study group had gained almost 3 pounds each compared to the well-rested control group.
All of these lifestyle hacks are easy to implement. Once they are established habits, and you start to see weight loss results, you’ll wonder why you had not started doing them sooner.