Most people think that the only way to lose weight is to adopt a super strict diet, but that is far from the truth. In reality, the success or failure of your weight loss efforts depends on your daily healthy habits more than they do on your dietary choices.
Small things that are part of your daily routine can have the power to influence various aspects of your life that are directly correlated to your health. Such as how much food you eat and how much you move around.
These 7 healthy habits are easy to incorporate into your daily routine, and they will help you boost your weight loss.
1. Put Down Your Fork Between Bites
Eating slowly is a simple tactic that can help you significantly cut down on calories. When you inhale your food, your body does not get enough time to register that it is getting full.
But when you take your time with your food, your body gets time to register the feeling of fullness. Generally, your brain takes up to 20 minutes to know that your stomach is full.
An added benefit of this healthy habit is that it might even make your food taste better.
2. Get Some Sun In The Morning
Did you know that you can kickstart your weight loss by opening the curtains for a few minutes each morning to let in some extra sunlight?
That is absolutely true! Exposure to even moderate levels of sunlight during certain times of the day can have an influence on your weight.
Vitamin D has been shown to boost weight loss and even prevent weight gain, and what better way to meet your vitamin D needs than getting exposure to sunlight. But the amount of sunlight you need can vary based on your skin type, location, and the season.
3. Track Your Food Intake
Keeping yourself accountable with the help of a food diary can be an effective way to lose weight as it helps you keep track of what you eat.
A scientific study tracked the weight loss journey of 123 women for a year and found that maintaining a food journal was associated with better weight loss results (1). The women who used the tracking system lost more weight than those who didn’t.
To get started, just pick up a pen and pencil and record what you eat for each meal, starting with your very next meal.
4. Don’t Do Other Things When You Are Eating
With the massive amount of distractions that are constantly around us, it can be extremely difficult to focus on just eating. You might remember that you have work or even feel like checking Instagram.
But the downside of eating when you are distracted is that it can accidentally lead to you consuming way more food than you need. Surprisingly, it not only leads to more consumption in the moment, but it can even compel you to eat excessively even later in the day.
Even though it may not seem obvious, staying distraction-free during your meals is one of the most healthy habits you can follow to lose weight fast.
5. Use Smaller Plates
The size of your plate shouldn’t really make a difference in how much you eat, but from a psychological point of view, it does matter. If you look at the same quantity of food on a small plate vs. a large plate, your brain will trick you into thinking that the food on the small plate is more delicious.
Due to this illusion, if a lot of white space surrounds something, your brain will think that it is smaller. So using smaller plates can convince your brain that you’re eating bigger portions even if you’re not really eating much.
On the other hand, eating on a large plate can have the reverse effect, and make you think you only ate a little.
6. Slowly Increase Your Vegetable Intake
One of the best healthy habits you can adopt is to add more vegetables to your diet. But making any drastic changes to your diet can be quite challenging. Say you decided to stop eating your favorite treats suddenly; it is highly likely to backfire.
Therefore, slowly increasing your vegetable intake and easing your way into this new diet is the way to go. In any case, increasing your vegetable intake can only bring good results.
Start by incorporating them into one meal every day. Then, as you get used to them, have them along with every meal.
7. Switch Up How You Commute
While driving is one of the most convenient ways of getting around, it sure isn’t the best way to melt inches off your waistline.
The next time you need to purchase groceries, or get to work, try walking or biking. Research shows that car-commuters have a greater tendency to gain weight when compared to those who used other means of transport.
Even if you switch up your commute a few times a week, you can make a significant difference in your weight loss results.
If you enjoyed this post, we’re sure you’d love some more healthy habits to lose weight that are all backed by science.
Let us know in the comments below if you have any questions.