8. Go to bed
As funny as it sounds, sleep deprivation may make you fat – and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). There’s tons of research that demonstrates getting less than the desired amount – about seven hours – of sleep per night can slow down your metabolism. Plus, when you’re awake for longer, you’re naturally more likely to nosh. So don’t skimp on your ZZZs, and you’ll be rewarded with an extra edge when it comes to shedding pounds quickly.
9. Write it down
Loads of research demonstrates people who log everything they eat – especially those who log while they’re eating – are more likely to lose weight and keep it off for the long-haul. Start tracking on an app like MyFitnessPal when the pounds start sneaking up on you. It’ll help you stay accountable for what you’ve eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it’s written out in front of you.
10. Take a walk!
Don’t get us wrong – exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. What that means for you: you’re less likely to go back for seconds or thirds. Plus, it’ll help you relax post meal so you won’t be tempted by stress-induced grazing that can rack up calories, quickly.
11. Resist the urge to skip a meal
Listen up: skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. (Think: you’ve skipped breakfast and lunch, so you’re ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don’t wait longer than three to four hours without eating. Set a ‘snack alarm’ on your phone if needed.
12. Eat your H2O
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries – all of which contain diuretic properties that will also help you stay full due to their higher fibre content.
13. Munch on mineral-rich foods
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most ‘orange’ foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies – especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They’ve also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
14. Ignore the gimmicks
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything – from ‘clean eating’ to cutting out food groups entirely. Keep in mind: just because an avocado-walnut-‘crunchy’-kale-salad dripping in coconut oil is deemed ‘clean’ by a so-called ‘expert’ on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that’s my kind of detox.
15. Let yourself off the hook
You already know that a perfect diet doesn’t exist, but many of us still can’t resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: this only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn’t, let it go. Treating yourself to about 200 calories worth of deliciousness each day – something that feels indulgent to you – can help you stay on track for the long-haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonising!