There are so many weight loss tips on the internet that you would think everyone is well-informed and that many people have flat tummies and are living a healthy lifestyle.
Contrary to that, over 70% of people are either overweight or obese.
They have the condition not because they want to, but because they have a daily behavior that’s making them gain weight.
You as well might be sabotaging your weight loss goals by doing unintentional things daily.
Take a breath, and let’s explore those things you do every day that are making achieving your weight loss goal far from reality.
You shouldn’t have:
1. Waited Until Work to Drink Something
By the time you are waking up, you will be dehydrated, unless you stepped out of your bed a few times in the night to sip water.
You will feel a little sluggish, and your appetite will be on another level.
Before taking your breakfast, probably a cup of coffee or tea, grab a glass of water or two.
Water will fill you up, and you won’t take a lot of calories at breakfast alone.
After drinking water ensure your breakfast is rich in fiber and vitamins.
Don’t go to work dehydrated.
2. Slept In
Sleep is the best refreshment you can ever give to your brain, and you can wake up refreshed.
Too much sleep, however, is not good for people with weight loss goals.
We are talking about the extra sleep you look for in the morning.
Sleeping in can affect your body’s sleeping cycle and make dozing off difficult.
The less soundly you sleep, the harder it becomes to lose weight.
In fact, failing to shut your eyes for 30 minutes can trigger a hunger-stimulation hormone known as ghrelin.
You should maintain a consistent sleep and wake cycle to keep that appetite at bay.
3. Grabbed a Bowl of Cereal
Ditch the bowl of cereal you take in the morning and eat more protein.
There over 50 recipes you can try including ones with oats.
Protein will help you build muscle and a flat belly.
Moreover, the satiating nutrient will ensure that you remain nourished in between meals.
Protein has also been proven to boost muscle mass that facilitates metabolism and burn calories by almost 35 percent.
4. Skipped Tea Time
Don’t reach out to coke or milkshake; prepare yourself a cup of tea instead.
Tea is healthy because it promotes catechins that fight fat and help you lose weight.
You can prepare yourself black or red tea, and add some cinnamon or ginger to spice it up and reap some extra benefits.
5. Left the House Late
You know how it feels to be late for work.
It would scare you to know that the boss will be angry and probably threaten to sack you.
You realize you can’t help it because you are stuck in traffic.
You are getting stressed and wishing you should have left earlier.
Stress can cause inflammation, brain damage, muscle breakdown, and fat storage.
You can manage your stress by doing things that you enjoy at the office.
Leave your home earlier and check into your office and plan for the day.
6. Opted for Almond Milk
Unless you have lactose intolerance, that milk and Greek yogurt are not bad, but almond milk is not okay.
The reason you should stop consuming them is that calcium plays a vital role in helping your body metabolizes food.
Calcium determines whether our body systems will burn or tackle calories as excess fat.
A diet filled with calcium can help you burn excess flab, according to research.
Almond milk is not a calcium-rich food.
7. Drank a Glass of Juice
Juices have fewer benefits than smoothies.
In juices, the fiber from the fruits and vegetables are eliminated, and you will likely feel hungrier soon if you down a glass of juice.
A 2012 study on a group of obese adults who replaced dinner and breakfast with a high-protein and fiber-rich smoothie showed that they lost almost 20 pounds in three months.
They also had amazing improvements physically and mentally.
8. Rewarded Yourself With Sugar
After a week of working out and eating the right diet to lose some weight, you feel like treating yourself.
It’s not wrong to reward yourself as long as you aren’t doing so with foods with added sugar which will make you add weight instead of loosing.
The best way to reward yourself is going for a weekly massage, getting some manicure, and grabbing yourself a movie ticket.
This approach will help you save calories and achieve your weight loss and fitness goals.
9. Missed A Chance To Walk
We spent about 7 hours every day moving and 67 hours a week sitting.
It depends on how you are moving.
If you are cycling, jogging to work, or walking, your body will appreciate it.
Times have changed, and we now do ultra-sedentary jobs and burn fewer calories than we did in the 90s.
You don’t have to quit your job and start working out.
Use stairs instead of escalators and lifts and try to walk for two minutes every hour.
10. Worked Through Lunch
You can have a busy schedule but don’t let anything take your lunch break.
Skipping your meals can make it harder to shed those pounds.
Why so? When your body is not sufficiently fueled, it automatically conserves calories, and metabolism slows down.
If you want to cut calories, eat something at lunchtime.
Let it be a protein shake, a handful of nuts, or a piece of fruit.
These kinds of foods will ensure you don’t get exhausted and boost metabolism.
11. Complained About Your Diet
If you have been complaining about your diet, one that you chose yourself, you are probably losing your focus.
A diet you don’t like won’t give you the results you expect, and it’s of importance to switch.
You should look for workouts and healthy foods that interest you.
Using foods and exercises that you dislike will not help you lose weight.
When you find what you enjoy, commit to it and make it your lifestyle.
12. Turned Up the Thermostat
It’s okay if you did that today, but tomorrow henceforth, don’t turn on that thermostat.
You should never turn up the heat when retiring to bed if you really want to lose that fat around your tummy.
Colder temperatures facilitate your body’s ability to burn fat, according to a journal, “Diabetes.”
13. Done Cardio Alone
Your metabolism rate depends on how much muscle mass you have.
It’s therefore very vital to lift the weights if you want to have a lean physique later on.
Weight lifting helps you to burn more calories for every workout than cardio can, and even after working out, you continue to burn calories.
14. Skipped Weighing Yourself
Even though the changes in weight scale can’t be depended on only to show your achievements in weight loss, research has shown that those who don’t step on the weighing machine tend to gain or lose no weight while those who weigh lose some.
Check your weight at least after every seven days and before your breakfast.
Researchers have indicated that weighing on Wednesday is more accurate because weight fluctuates in the entire week.
15. Slept During The Daytime
Napping can relax your brain for a moment but dozing off at day time won’t help you get rid of belly fat.
Research has shown that people who nap when the sun is up burn fewer calories.
The University of Colorado performed some studies on 14 adults for six days.
The adults slept at night and stayed awake in the daytime for two days.
They then did the vice versa, and according to the research, the participants burned 52-59 fewer calories by sleeping during the day.
Go for shopping or hit the gym to get good sleep in the night.
16. Kept Your Food Plain
Adding some pepper to your meals can help you to burn fat.
Cayenne pepper, in particular, has an active ingredient known as Capsaicin which boosts the body’s power to convert food into energy and speed up the abdominal fat.
A study by the “American Journal of Clinical Nutrition” showed that people who ate capsaicin in their meals consumed fewer calories.
17. Consumed Too Much Alcohol
No one said that you should not take a glass of wine or even two after every while, but downing too much booze stops the fat burning process.
According to research, if you drink alcohol, especially vodka with sugar-free lemonade cocktails with less than 90 calories, your body’s ability to burn fat will decrease by 73 percent.
The excess alcohol brings fat burning almost to a halt.
18. Swallowed Food Without Chewing
Eating too quickly can choke you, but that’s not the only risk.
According to a 2014 study, the longer you chew your food, the more calories your body burns in every digestion.
Therefore, if you slowed down and chewed your food slowly, you can burn over 2000 extra calories every month.
Chewing also improves digestion and boosts the absorption of food nutrients.
19. Diverted Your Attention from Your Meal
If you are the kind of person who scrolls the phone while eating, you most likely don’t pay attention to what is going into your mouth, and you might eat too much than your stomach can handle.
If you have to watch TV while enjoying your dinner, you can mute the TV.
Maybe it’s time you should charge your phone.
Anything that can distract you should be put aside until you are full.
20. Taken a Handful of Candy From The Bowl
The candies and chocolates inside the bowl in the office aren’t good especially if you take a lot.
Keep your mind occupied by your work, and keep your hands and mouth occupied by placing a glass of water on your work desk.
It will help you avoid or eat less candy.
Wrapping It All Up
There are a lot more things you did that you shouldn’t have, but it’s already done, and the past is behind you.
Start another day with more motivation towards your weight loss goal.
Don’t do what we mentioned above or else your plan to lose that fat will remain a dream.
Eat more fiber, proteins, and vitamins.
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