If you’re hoping to drop some pounds this spring, there are a few lifestyle changes you can start implementing to make that process so much easier (and faster). Rather than make sweeping changes to your diet and exercise routine, try small shifts in your mindset and habits to start seeing results.
Keep reading for more details.
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Have a high protein breakfast
Protein is one of the most important nutrients for weight loss. With that in mind, starting your morning with a high protein breakfast can keep you on track for dropping pounds this spring. Amy Goodson, RD, a registered dietitian and nutrition consultant based in Dallas, Texas, tells Women’s Health, “Eating at least 30 grams of protein at breakfast can help you feel satisfied and less hungry later in the day.”
“This is great for women looking to lose weight,” she adds.
Meal prep every week
When it comes to a healthy diet, sometimes the biggest challenge is taking the time to cook. Kyra Williams, a personal trainer in Boston, recommends taking that time on Sunday to prepare your meals (or at least the majority of them) for the week.
She tells the Everyday Health, “Every Sunday I batch cook enough chicken for the week. I cut off the fat, bake it with seasoning, measure 3.5 ounces (oz), and put that much into a container with some mustard and frozen veggies, so I can grab one a day to bring to work. I also take the time to divvy up ¼ cup of rolled oats, 1 tablespoon (tbsp) natural peanut butter, 1 tbsp ground flax, and a pinch each of protein powder and cinnamon to sweeten in individual containers. So when I’m a zombie in the morning, all I need to do is add water and microwave!”
Drink more water
There’s a good chance you are not drinking enough water. Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, tells Eat This, Not That! that the average person should try to drink eight 8-ounce glasses of water per day.
However, that amount goes up if you are exercising on a regular basis. “The American College of Sports Medicine recommends to drink 16 ounces of extra water before you exercise, and to sip on 4-8 ounces during exercise, and another 16 ounces after exercise,” White says. “You can also weigh yourself before exercise and see how many pounds you lose. Drink 16 ounces afterward for every pound lost.”
Eat more slowly
It’s not only about what you eat. It’s also about how you eat. According to UChicago Medicine, studies show that eating more slowly could benefit you if your goal is weight loss.
“The researchers found that slow eaters were significantly skinnier than the faster eaters,” the website explains. “In fact, they found that slow eaters were 42 percent less likely to suffer from obesity than fast eaters. Similarly, regular speed eaters were 29 percent less likely to be overweight.”