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Healthy Weight Loss Tips

Mar 18, 2021

The weight loss industry is full of myths, half-truths and gimmicks. But weight loss doesn’t have to be complicated. There are numerous research-backed techniques you can implement during your typical day that can aid your weight loss goals.

Some of the tips listed below are purely dietary (like cutting back on sugar), while others are more lifestyle-focused (like chewing food more slowly). By implementing a handful of these small, healthy habits, you’ll be on your way to healthfully shedding those unwanted pounds.

[WEIGHT LOSS TIPS AND TRICKS]

Drink Water

Drinking water throughout the day can boost your metabolism, enabling you to burn off more calories while you work. One study showed that drinking a half liter (17 ounces) of water 30 minutes before meals helped dieters eat fewer calories and lose weight. (1)

For a mindful boost on your water intake, infuse your water with crystal energies with this water bottle.

Cut Back on Sugar

Avoid all processed sugar, especially sugary drinks. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. One study shows that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children. (2) This applies to fruit juice as well as soft drinks.

Chew Slowly

Consider chewing your food more slowly and thoroughly, as studies have shown that chewing more slowly can help you eat fewer calories. Also, make your eating a mindful practice. Pay attention to each bite. Notice the texture and savor the flavors of the healthy food you are consuming. Give thanks for the food that you are eating the nutrition you are providing for your body.

Practice mindful eating with this “How-To” audio...

https://loom.ly/68mM8AU

Lift Weights and Do Cardio 

With fat/weight loss, it’s important not just to lose weight, but to build muscle as well. Weight lifting can help keep your metabolism high AND prevent you from losing previous muscle mass. Whether you use weights, resistance bands or your own body weight, resistance training should be done 2-3 times per week.

In addition to resistance work, doing cardio (aerobic exercise) at least 5 times a week is an excellent way to burn calories and improve your physical and mental health. In addition, it appears to be particularly effective for losing belly fat, which is the unhealthy fat that can build up around your organs and cause metabolic disease. (3)

Can’t FIT in your workouts?

Try this 5-minute strength-based work break... 

https://loom.ly/UpCF4W4

Eat Eggs for Breakfast

Replacing a grain-based breakfast with eggs (or any source of quality protein) can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat.

Try this delicious and healthy egg frittata recipe🍳

Veggie Frittata ⠀

5 cups fresh vegetables, chopped (we ❤️mushroom and spinach combo) ⠀
1 small onion, thinly sliced 2 garlic cloves, minced ⠀
1/2 cup parmesan cheese, grated *optional ⠀
12 large eggs ⠀
3 tbsp whole milk, organic
2 tbsp avocado oil ⠀
3/4 tsp salt ⠀
cracked black pepper ⠀
red pepper flakes, to taste ⠀

Preheat oven to 350 degrees F. ⠀

Preheat 10″ cast iron skillet on medium heat add oil to coat. ⠀

Add onion and cook for 3 minutes, stirring occasionally. ⠀

Add vegetables and garlic, and cook for 5 more minutes, stirring occasionally. ⠀

In a medium bowl add eggs, milk, salt, pepper, red pepper flakes and whisk. ⠀

Turn off heat under the skillet. ⠀

Sprinkle veggies with half of the cheese (if using), pour egg mixture on top and sprinkle with remaining cheese. ⠀

Bake for 20 minutes or until eggs are puffed. ⠀

Then broil until golden brown. ⠀

Let vegetable frittata cool for 10 minutes, then slice into 8 pieces and serve warm or cold. ⠀

Recipe inspiration @iFOODreal🙏🏻

SOURCES

  1. Dennis, E., Dengo, A. Comber, D. et al. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity. (Feb. 2010). Accessed December 26, 2020. https://pubmed.ncbi.nlm.nih.gov/19661958/ 
  2. Ludwig, D. Peterson, K. and  Gortmaker, S. Relation between consumption of sugar-sweetened drinks and childhood obesity. Lancet. (Feb. 2011)  Accessed December 26, 2020. https://pubmed.ncbi.nlm.nih.gov/11229668/ 
  3. Ohkawara, Tanaka, S. et al. A dose-response relation between aerobic exercise and visceral fat reducation: systematic review of clinical trials. International Journal of Obesity. (Dec. 2007). Accessed December 26, 2020. https://pubmed.ncbi.nlm.nih.gov/17637702/ 
  4. Vander, J. Marth, J. et al Short-term effect of eggs on satiety in overweight and obese subjects.  Journal of American College of Nutrition. (Dec. 2005). Accessed December 26, 2020. https://pubmed.ncbi.nlm.nih.gov/16373948/ 
  5. Healthline Website. 26 Weight Loss Tips That Are Actually Evidence-Based. Accessed Decmeber 26, 202 https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#TOC_TITLE_HDR_1 
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