Losing weight is simple, but it’s not a quick fix. You’re not going to shed one or two pounds in just a week’s time. But, there are some ways to start your journey without any gimmicks or false promises. Try any of the following healthy and simple tips below. You’ll get the best results from making little changes that make you feel good.

Keep Track of Your Diet

Keep track of everything that you eat. That includes downloading an app that allows you to count calories. Eating fewer calories help contribute to weight loss when you work out. But, first, you must know your calorie intake before you stick to a plan.

To find out how much you need to eat each day, use an app like MyFitnessPal. Input your stats and just enter whatever you eat throughout the day. This app will calculate your daily calorie intake for you. It also gives you tips on how to lose the weight and keep it off.

Eat Small Portions

You probably heard the phrase, “Everything in moderation.” That’s especially true when it comes to your diet. Opt to eat smaller portions throughout the day. This is a realistic approach to losing weight since you’re probably not going to stick with the ketogenic diet.

Not only should you eat smaller portions, but you should also make small changes to your diet. Instead of eating sugary cereal for breakfast, opt for avocado on toasted wheat bread. Keep a protein bar on hand, so you’re not drooling over the vending machine. Another solid option is to try weight loss with superfood diet.

Eat Your Biggest Meal at Night

Contrary to popular belief, your biggest meal shouldn’t be early in the morning. Studies have previously shown that the human body consumes most of its calories during the daytime. But, this is one rule that’s okay to break. Go ahead and eat your heartiest meal at night instead.

Planning a large meal in the evening can curb those midnight cravings. People who eat before bedtime wake up in the middle of the night feeling fuller than those who don’t. Studies have shown that nighttime meals level out blood sugar levels, which controls your appetite.

Eat Lean Protein

Get most of your protein from lean foods such as chicken, fish, and dairy. Cottage cheese, feta cheese, and Greek yogurt are all great additions to your lunches and dinners. Lean proteins are healthier alternatives to bacon, burgers, and hot dogs, all of which can make you feel tired and bloated.

Craving something sweet? It turns out that you can combine your protein with dessert. When eaten alone, sweets and candies enter the bloodstream and flush out, making you feel hungry or tired. Protein slows down the release of sugar into the bloodstream, so you feel fuller longer.

Sleep 30 Minutes Longer

Decreased sleep can lead to a slower metabolism, which contributes to weight gain. The more hours you’re awake, the more you’ll want to eat. Sleep deprivation is also responsible for the munchies, a common side effect associated with marijuana use, according to a Sleep Study from 2016. That could be a reason why sleep deprivation is often related to weight gain.

Of course, not everyone smokes marijuana. Most people are just sleep deprived due to stress and technology. The best way to get a good night’s sleep is to fall asleep earlier than usual. Wind down before bedtime by shutting off your devices, meditating, or taking a warm shower.

Don’t Forget About Working Out

Weight loss is based on two factors – eating right and working out. Don’t think that your new exercise program will make you shed pounds fast. It could take several weeks or months to see results from regular exercise.

Don’t think you have to lift weights at the gym to lose weight. Resistance training and strength training builds muscle, which contributes to weight gain. Instead, do what makes you feel good.

Take a walk for 20 minutes each day. Sign up for a yoga class or a spin class. Regular exercise is great for your heart and mental health. Need some ideas? Check out Fitness Achievement for a comprehensive review of the most popular exercise programs.

None of these simple methods will leave you feeling hungry or depleted. Just making one or two small changes can improve the way you look and feel. By working out and eating right, you should see the results on the scale with due time.

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