First step to weight loss? Sleep! According to WebMD, “’There are over two dozen studies that suggest that people who sleep less tend to weigh more,’ says Sanjay Patel, MD, assistant professor of medicine at Case Western Reserve University, in Cleveland, Ohio.” Seven hours of sleep are necessary for a healthy metabolic rate and regular appetite. Talk about an enjoyable way to trim your waistline.
Registered dietician Christina Moreno advises, “Make small changes slowly with the big picture in mind. It generally takes 30 days to make (or break) a habit, so make small attainable goals (smart goals) to work towards.” Small changes can include ditching the diet and drinking more water. Water is an underrated weight loss superpower — it fills you up without adding to your daily calorie consumption. Although the recommended intake is eight glasses per day, use your body weight to calculate recommended consumption, as each person is different and may require diverse amounts.
Joey Adduci, a certified personal trainer and nutrition consultant at AdduciFIT, always encourages his clients to eat when hungry — never going longer than five hours without food. He also stresses the importance of building the most effective meal — choosing lean protein, grains, fruits, and vegetables. Moreno encourages the same principles, including eating every two to four hours and chewing food slowly while sitting down. Super simple steps; no starving yourself, no crazy workouts, just simple, effective ways to lose those few stubborn pounds and zip up your party dress. Read on for more totally doable derriere-shrinking dos and don’ts.
Eat every 2 to 4 hours
Who knew the key to losing weight was eating more? According to WebMD, “Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.”
Add Some Spice to Your Meals
Eating spicy food increases metabolism. WebMD reports that “[s]picy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate.”