With hectic schedules becoming the norm nowadays, it might seem like efforts for healthy weight loss are doomed to failure. However, even habits that take 5 minutes or less can have a measurable impact on your weight loss progress if practiced consistently, so take time to consider a few simple ideas that can easily become habits.
Lack of time is both a reality and an easy excuse to justify lack of exercise, reaching for highly processed foods to avoid hunger pads and other less than stellar behaviors that get in the way of your weight loss goals. However, lack of time can also be a challenge to find ways to take advantage of and even automatize some habits that will assist your goals. Here are a few ideas you can use:
Resist a craving
To be fair, getting rid of a craving without caving in to it usually lasts between 15 and 20 minutes, but the actions you can take to distract your attention usually last up to 5 minutes. Calling a friend, lacing up your sneakers and going for a walk or even reaching a healthier snack instead can be done in a relatively short amount of time.
Reach for water
It can be relatively easy to confuse thirst with hunger and overeat without realizing it. A glass of water drank before reaching for a snack or instead of calorie laden sodas is a simple yet effective move that can really help you slash calories over time. Yet another trick involving water is diluting fruit juice to get the flavor you like with less calories.
Grab a fruit or two
Healthy meals can take a long time to prepare, but getting more vitamins, minerals and fiber instantly can be as simple as getting into the habit of grabbing a piece of fruit and putting it in your bag in the morning. For an even greater impact, you can try having a piece of fruit with every snack and a vegetable with every meal.
Imagine eating
This tip might seem like the latest extreme crash diet recommendation, yet it is far from it. Researchers have actually discovered that those who imagined eating salty or sweet treats vividly and repeatedly actually ate less in real life. This staggering discovery might be the easiest, most time saving weight loss trick you can use when you're pressed by time.
Use visual cues
In the area of psychology there's another important trick that can impact your eating habits: reminding yourself of what you are working for. Putting pictures of your desired physique where you will be able to see them often reminds you why your efforts are worthwhile or placing foods in areas that are hard to reach are two ways in which your home environment can be modified for easier weight loss.
Put extra food away
Researchers have discovered that when people had food in front of them while eating were more likely to eat more than when food was stored away after being served. Packing a quarter or half of your portion when eating out is a great way to take advantage of this principle and potentially save some money in the process.
Remove distractions
While preparing to eat, take time to remove any potential distractions that might make you pay less attention to your eating habits. This will make you more aware of how much food you are actually consuming and might even make you savor it more, so try incorporating this habit in your daily routine.
Credit: Thinkstock Photos
