Independence day is coming up, and we’re all excited to celebrate the holidays. But if you’ve been pondering about how to lose weight fast then the holidays might just turn out to be a bad thing for you, as it becomes easy to overeat during the holidays.
If you follow these 10 simple ways to lose weight you will make it much less of a problem for you after the holidays:
Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate (1
People often mistake thirst for hunger, so next time you feel like snacking, strive for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal. You will receive more weight loss benefits intermittently drinking water as you eat.
SET REALISTIC GOALS
One or two pounds a week maximum is the magic number. Top weight-loss programs advocate stopping after the first 10 pounds and maintaining that loss for about six months before trying to lose any more.
Creating strong, measurable goals with aligned objectives and strategies can significantly increase your chances of success (8
), so if you’re on a weight loss diet and trying to watch over your calorie intake or planning to stay at a right momentum for your exercise routines after the holidays, you should set realistic goals
EAT IN SPLURGES
If you allow yourself to eat whatever you want for 2 meals out of every 21, you won’t inflict enough damage to subvert your weight loss. And you’ll feel less deprived.
Positive thoughts are empowering. A negative attitude can set processes in motion that makes losing weight difficult, if not impossible. Ever heard of thinking about the world with the glass half empty? Try the other way around, with thinking about it with the glass half full. Beating yourself up every time you eat the wrong foods, constantly focusing on what you cannot eat and approaching your exercise regimen with dread are all ways that negative thought patterns can reduce your weight loss efforts.
Experts note that low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Buy clothes that fit and flatter you at your current weight. Update your hairstyle and get a makeup consultation so you feel attractive today.
GIVE YOURSELF A BREAK
No one says you have to reach your goal without making mistakes along the way. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. If you overeat one night, just get back on track in the morning by focusing on what’s worked for you in the past.
And besides, recent findings published in the International Journal for Obesity
, School of Health Sciences researchers showed in a randomised controlled trial, that taking a two-week break during dieting may improve weight loss.
Some people binge when they’re stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation—just what you don’t need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.
TRICK YOUR HORMONES
Studies suggest that the average craving lasts only about 10 minutes. So before giving in to your urges, set your mental timer for a 10-minute time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment—and get you out of the kitchen.
MAKE WEEKLY RESOLUTIONS
Don’t try to overhaul your diet overnight. If you make too many changes at once, chances are you’ll get frustrated and throw in the towel. Instead, make one change, such as eating at least one piece of fruit daily, every week.
START WITH 10% OF YOUR LONG TERM WEIGHT LOSS GOAL
People who start by focusing on achieving just 10% of their long-range weight-loss goal may have the best chance of ultimate success. Losing those first pounds yields the biggest health gains, too, since belly fat is usually the first to come off and is the most dangerous.
DON’T JUST EAT—DINE
Eating on the run or in front of the tube invites mindless munching. Instead, set the table every time you eat. Make a conscious choice to sit down and savor every bite. Placing a portion of chips on your best china helps focus your attention so you don’t eat the whole bag.