5 Tips For Losing Weight Without Losing Your Mind

1. Eat more whole foods

If you’re trying to lose weight, one of your best bets is to begin eating more whole foods. Whole foods are nutrient-dense and fiber-rich, which means they’ll keep you feeling full longer than processed fare.

This also means that replacing processed foods with real foods will help you feel satisfied throughout the day — without sending your blood sugar and insulin levels through the roof (which can lead to overeating). Here are some things to look for when shopping for whole food

Cooking from scratch is not only healthier — but it also saves you money. When you rely on convenience foods and pre-packaged meals, it’s easy to overeat because portion sizes are larger than what you’d eat at home.

If eating out seems like a must, opt for health-conscious restaurants that offer reasonably sized portions or ask to have leftovers wrapped up to go. You can also prep a few healthy meals in advance so that they’re ready when you are.

If cooking isn’t your thing, check out some of these healthy meal planning services that deliver fresh ingredients right to your door. Once you’ve got some tasty (and inexpensive) dishes in mind, using these kitchen gadgets will help make cooking fun and easy!

Whole foods contain all of their natural vitamins and minerals, unlike processed foods. Because they’re high in fiber, whole foods also help you feel full and energized.

2. Avoid snacking between meals

When you don’t eat enough calories, your body goes into starvation mode and starts holding on to any food it gets. Snacking between meals often contributes to weight gain because of these bonus calories.

If you have a big lunch, don’t be afraid to skip out on that afternoon cookie. It might seem like an innocent choice now, but those 200-calorie cookies add up quickly — and those extra snacks could ultimately hinder your weight loss progress by preventing you from burning enough calories for weight loss.

If you skip meals, chances are you’ll go hungry and end up snacking between meals. To avoid that, meal plan so that you know exactly what to eat and when.

Set a time at night before bed to snack if you’re still feeling hungry. Instead of binging on chips or chocolate bars when hunger hits, fill your fridge with carrots and celery so that when you get hungry for a snack, your body gets nutrients instead of empty calories.

Take these snacks to work with you for mid-morning or afternoon munchies. How many times a day do you eat something (or snack on something) between meals?

If it’s more than once, we’re going to guess that there are times when you feel hungry and reach for something rather than waiting until your next scheduled mealtime.

The problem with eating too often between meals is that it throws off your blood sugar levels and makes you hungrier over time. To avoid hunger pangs, try to space out your eating.

3. Get enough sleep

It may seem like a no-brainer, but getting enough sleep is essential to your health and well-being. If you’re tired all day, you’re probably more likely to give in to temptation or just feel bad about making healthy choices.

Make sure you get at least 7 hours of sleep each night. Figure out how much sleep your body needs by tracking your sleep for a few days. You should have no trouble sleeping soundly if you hit these numbers consistently:

Adults need 7–9 hours of quality sleep each night, teens need 8–10 hours, and most children need 10–12 hours. Sufficient slumber will help boost your energy levels throughout the day — you might even find yourself becoming less dependent on caffeine!

Sleep is one of your best allies when it comes to weight loss. When you’re well-rested, you’re more likely to make better choices about what you eat and how much exercise you get.

Not only does sleep positively affect metabolism, research has also shown that getting enough shut-eye can boost our bodies’ fat-burning potential. Aim for 7 to 9 hours of sleep a night and maximize that rest with these tips for better sleeping habits.

You can’t stay at your peak without sufficient sleep. If you want to feel your best and perform your best, make sure you’re getting a good night’s rest.

4. Practice mindful eating

If you’re not exactly sure what mindfulness is, it’s simply taking a moment to be aware of your thoughts and actions. The purpose of mindfulness is to have an objective awareness of your present experience, without judgment or criticism.

By practicing mindful eating — taking note of how hungry you are before eating, being mindful about what you’re putting in your mouth, and paying attention to when you feel full — you can reduce overeating.

Being aware that our feelings affect our decisions means we can make good choices even when we don’t feel like doing so! You might not be able to control all of life’s stressors, but whether you eat three large meals or six smaller ones a day is one thing that’s completely up to you.

If you’re trying to lose weight, it can be tempting to track every single calorie that passes your lips. But tracking isn’t necessary to drop pounds; we found that those who closely tracked their food intake lost no more weight than those who didn’t.

When we eat, we’re usually focused on what’s in front of us: our food. In order to lose weight, we need to become more mindful of our behavior and actions. So instead of just eating what’s on your plate, pay attention to every bite.

5. Get enough exercise

Exercise is important for all aspects of health, including weight loss. Research has shown that exercise helps people lose weight, lower cholesterol levels, and body fat, reduce high blood pressure, and boost mood and self-esteem. So what are you waiting for?

Break out those sneakers (or comfortable walking shoes) and get going! Exercise doesn’t have to be confined to the gym — there are plenty of ways to fit physical activity into your day.

Once you’ve got your diet under control, it’s time to keep it there. Exercise is essential to losing weight and keeping it off. In fact, according to a study in Obesity Research, just 30 minutes of exercise five days a week can lead to weight loss. How much? Try nine pounds over a year — without even dieting!

You’ve probably heard that it takes 3,500 calories to equal one pound of fat. You can think of your body as a metaphorical bank account: when you deposit more calories than you withdraw, you store them in your body as fat.

When you eat fewer calories than your body needs to function, it uses its reserve — those stored fats — to cover basic processes. Strive for at least 30 minutes of moderate physical activity every day and consider setting a schedule if weight loss is one of your goals.