When it comes to losing weight and keeping the pounds off, there are certain rules that stand the test of time. Here are eight habits to accomplish this task in a healthy way.
Have your cake
You heard that right—you can have your cake and eat it, too. The key is to limit the portion sizes. Depriving yourself of the foods you enjoy will only set you up to eat like the Nutty Professor later. If you’ve convinced yourself that you’re going to have a double-double animal style with fries and a soda at In-N-Out—that comes at a cost of 1,340 calories, give or take—then try to have this caloric bomb after an intense workout, when the body is more efficient at metabolizing sugar and carbohydrates.
Get moving
Workouts are important, no doubt. But what you do throughout the day has a greater impact on your overall caloric burn. Sitting in an office for several hours at a time is not only bad for your spine, but it’s a wasted opportunity to stay active. Replace your chair and desk with a stand-up desk.
Take a short (or long) walk every two hours. Stretch. Once you’re home, take the dog (or heck, your cat) for a walk. Wash the dishes. Water the lawn. Plant some flowers. Play with your kids. Instead of sitting or laying, stay on your feet. It all adds up in the end.
Eat like a champion
Perhaps the most important rule for weight loss and keeping the pounds off. If the majority of the foods you eat are high in nutrient density (chicken breast, salmon, broccoli, spinach, kale, blueberries, strawberries, etc.) as opposed to foods high in energy density (ground beef, sausage, donuts, etc.), you’ll have an excellent chance of keeping those pounds off for life.
Veggies don’t have to be boring, either. Raw broccoli or cauliflower pairs nice with hummus; if that’s still too dull or flavorless for you, try drizzling extra virgin olive oil, salt, black pepper and garlic powder on broccoli, cauliflower or Brussels sprout before putting them in the oven.
Meal prep
Preparing meals to take to work might be cumbersome and exhausting at times, but it’s a huge step in making smart food choices. Pick a time during the week to prepare healthy meals. Teriyaki chicken breasts, salmon and lean red meat are easy to bake by the pound.
Select the healthiest Greek yogurt—Fage 2-percent is my favorite—and top it off with fruit, granola and peanut butter for a powerhouse meal.
A half cup of Fage yogurt is only 170 calories and packs 23 grams of belly-filling, lean protein. The semi-tart taste of the yogurt pairs well on the taste buds with something sweet like granola or fruit, and peanut butter provides heart-healthy fats to help you feel full for several hours.
Carrying around snacks is also a great way to keep your cravings at bay and steady your blood-sugar levels. Nuts such as almonds or walnuts—Blue Diamond has plenty of healthy flavored varieties of the latter—or a protein shake made up of a scoop of 100-percent Whey protein powder are excellent power snacks.
Eat breakfast
There’s a caveat to this rule: Breakfast is only the most important meal of the day if it’s a healthy one. If you’re eating Lucky Charms for breakfast (most boxed cereals are simply breakfast candy), then you’ll be hungry again well before lunch time because of the spike in your blood-sugar levels.
Instead, have a real hearty breakfast comprised of one or two hard-boiled eggs (use Sriracha sauce or any of your favorite condiments), one strip of thick-cut bacon (remember the golden rule of not depriving yourself) and a good carbohydrate like oatmeal, apples and bran flakes for a true breakfast of champions’ meal.
Train your mind
Going from processed foods (anything with a laundry list of ingredients) to healthy, whole foods (anything with a short ingredient list) requires an enormous amount of discipline and mental acuity. We’re wired to crave sweet, salty and fatty high-calorie foods, but the goods news is we can also rewire our brain to crave healthier options by eating greater quantities of healthy food.
The trick is to view healthy food—not junk—as a reward. In a Oct. 8, 2014 Outside Magazine blog, a study proved that attacking hunger through behavioral therapy—not willpower—will have a much more positive effect for dieters and athletes, and through re-wiring and building these healthy habits, people can keep the weight off or stay in performance shape.
The study said that making simple food swaps—like eating ice cream with a high-fiber cereal to prevent a spike of the blood-sugar levels—would reinforce healthy eating habits.
Exercise
There aren’t many things health experts agree on, but exercise is one of them. Whether it’s intense cardio, strength-training or simply going on a brisk walk, exercise is indeed the best medicine. To get the most bang for your buck, go with high intensity interval training (HIIT).
Not only does HIIT improve respiratory, cardiovascular and metabolic functions, the physiological changes from engaging in HIIT sessions are numerous. Interval training can be done indoors or outdoors through a variety of activities, including running, swimming, or on treadmills and a stationary bike.
HIIT involves going hard for 30 to 60 seconds followed by a rest period of one to two minutes, then repeating the set several times.
Take sleep seriously
A good night’s rest does wonder for the body. Skimping on sleep can set you up to make poor food choices throughout the day. Why? Sleep deprivation has been associated with an increase in appetite levels. Enough said.
