5 Habits that foster weight loss
Paying attention to your eating habits and other lifestyle routines can help nudge down the number on the scale.
Make time to prepare healthy meals. Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook.
Eat slowly. The next time you sit down for a meal, set a timer (maybe the one on your kitchen stove or smartphone) for 20 minutes. That’s about how long it takes the ‘I’m full’ message sent by the gut hormones and stretch receptors in your stomach to reach your brain.
Consume evenly-sized meals, beginning with breakfast. Most people tend to eat a small breakfast (or none at all), a medium-sized lunch, and large dinner. But you may be better off spreading your calories out more evenly throughout the day. For one thing, a small or non-existent breakfast can leave you ravenous by lunchtime, which may lead you to overeat.
Don’t skimp on sleep. When you burn the midnight oil, you’re probably not also burning calories, but instead consuming too many. Many studies have linked shorter sleep duration with a higher risk of being overweight or obese.
Weigh yourself often. If you don’t already have one, get a digital scale. Hang a calendar and pen above it, right at eye level, as a reminder to record your weight every day. Doing so only takes a few seconds and will keep you heading in the right direction.