It’s true that when you are looking to lose a significant amount of weight as quickly as possible, it is a lot of work. But wait, there’s good news! Turns out you can shed some pounds with very little effort, simply by making a few painless lifestyle changes. We’re not talking about getting up at 4 a.m. to hit the gym.
These are the kind of changes you can do, more or less, in your sleep!
Get enough sleep
Yep, it turns out that getting enough sleep is a foundational part of losing weight. Without enough zzz’s, everything else you do in terms of getting healthier can be cancelled out.
That’s because when you don’t get enough rest, your body’s level of the hormone leptin drops, which in turn increases appetite. When hunger levels surge, we are much more likely to overeat or choose comfort food for a quick fix.
A general rule of thumb for adults is 6-8 hours of sleep, but everyone is different.
Make note of the number of hours you slumber when allowed to go to sleep and wake up naturally, and then aim to get that much, even when you have to wake to an alarm clock.
Employ psychological mind tricks
One easy change is to swap out your dinner plate for a smaller salad plate.
The plate gets full with less food, but your mind still accepts the visual cue that you have enough. Studies also show that people who eat off of red plates eat less overall, though we can’t explain why that is!
Another good tip is to down a couple of glasses of water while cooking dinner. While it won’t satiate your hunger, you will ultimately eat less when you sit down.
Plus, dehydration tends to slow metabolism and trick you into thinking you’re starving when you’re really just thirsty.
Change up the balance of nutrients
We are not going to tell you to avoid snacks and goodies.
Actually, depriving yourself of these little pleasures entirely tends to make life miserable and lead to binges when your resolve finally cracks. It’s important to continue treating yourself in moderation.
However, you will mostly likely find your craving for sweets decreases if you make sure to eat a lot of protein at breakfast. Protein fuels your muscles and keeps you feeling full longer. It’s also harder for your body to break down than carbs, and so increases metabolism throughout the day.
More good news: you need to keep enjoying healthy (monounsaturated and polyunsaturated) fats. That’s because they decrease bad (LDL) cholesterol, benefit insulin and blood sugar levels, and are anti-inflammatory.
By eating things like avocados, nuts, olive oil, and coconuts, you will experience fewer cravings and a steadier appetite, thereby shedding pounds while increasing overall health.
See, it’s easy and painless to jumpstart weight loss!
These three tips are a great place to start. Once you notice some pounds coming off and your energy level rising, you may actually want to do more. If that’s the case for you, here’s a bonus tip – taking in some morning sunshine has also been shown to aid weight loss.
Enjoying your coffee on the porch, or better yet, taking a quick morning stroll, can really boost your other efforts.