Did you know that your habits never actually go away? Your lifestyle is a result of all your habits, both good and bad. But you can help your brain rewire new ones to take precedence over old ones.
Why is this important when adopting a new weight loss routine into your life? Well, if you introduce a new workout routine, new nutritional diet, and cut out your favorite treats at once you are setting yourself up to fail.
But if you make healthy changes bit by bit, you are more likely to meet your weight loss goals and stick to your new healthy lifestyle long-term.
Not sure how to make an effective daily weight loss routine? This guide will show you exactly how!
Start With Switching up Your Supplements
Have you heard about the snowball effect? It describes the idea of starting with small changes that you can build and build upon. This is easier and less daunting than starting with large changes.
So, start your new weight loss routine by switching or adding diet supplements to your life. Here are some great weight loss supplements and nutrient suggestions:
- Green tea extract
- Coffee bean extract
- Conjugated Linoleic Acid (CLA)
Caffeine helps with fat burning and glucomannan, CLA, and orlistat help with weight loss.
Take your supplements with a glass of water as soon as you wake up so you don’t forget to take them. Or, set an alarm for a time when you know you will be at home. This page has more information on supplements and muscle-enhancing formulas.
Drink a Lot of Water
You know this. You know you need to drink a certain amount of water in a day to maintain a healthy lifestyle. But in case you need another pep talk on why drinking more water is important in any weight loss routine, this is it.
Water is vital to help your body to burn fat, which includes stored fat, and burn more calories. Water can also suppress your appetite (though this is not the main reason you should drink more water!) and offers tons of other health benefits.
So, how much water should you drink every day? You should drink around half an ounce to one ounce of water for every pound you weigh. So, if you weigh 140 pounds, you should drink around 65 to 140 ounces of water per day.
The water in your coffee also counts. A great way to measure the amount of water you drink is by investing in a water bottle with measurements that you use to fill up your coffee or glass with.
Keep it by your desk at work. Break up your day into segments and set rules for yourself. For example, by noon you should have drunk one-third of your daily water allowance, etc.
Introduce Light Cardio Into Your Daily Routine
If you have tried to lose weight in the past, you’ve likely tried many ways of working out. And some exercises will help you lose weight better than others, but the best form of exercise for you is the one you enjoy doing.
But let’s be clear: to lose weight, and to keep it off, you need to incorporate regular exercise into your routine.
Start with light cardio that you find fun and easy to help you get into an exercise routine. Even half an hour walking is far, far better than nothing. And when you’ve gotten into the habit, you could try something more strenuous and challenging.
Here are some ideas of cardio that will help you burn fat and lose weight:
And if you don’t mind the gym, elliptical and rowing machines are great cardio exercises, too.
Swap Unhealthy Foods for Healthy Ones
It’s so much easier to make new, healthy habits if you use them to replace the old, unhealthy ones. One way to do this is to swap the high fat, high sugar food in your kitchen cupboards with alternatives.
Here are some ideas of healthy weight loss swaps:
- Sugar to sweetener
- High-sugar cereal to granola or bran
- Whole milk to oat milk
- Soda to seltzer water
- Salted peanuts to pistachios
- Flavored, sugary yogurt to Greek yogurt
- Kettle Corn to light popcorn
- Ice cream to frozen yogurt
- Fried eggs to poached eggs
- Lattes to black coffee
There are limitless swaps you can make. Make a list of food and snacks that you consume in a typical day and research healthy swaps.
But it is also important to note that you can consume chips, chocolate, and your other favorite treats in moderation. You don’t have to cut everything you like to eat out of your diet for good!
Introduce Weight Resistance Training
Cardio is a great way to get into the habit of exercising. But if you want to lose weight (and keep it off for good) then it’s a good idea to start doing weight resistance training.
Building muscle boosts your metabolism and increases the number of calories your body burns while resting. And you don’t need to have a gym membership or already be strong to start weight training.
Here are some exercises you can do at home to build muscle:
- Tricep curls
Aim to do three to six sets of each exercise, whatever you can manage. Aim for six to twelve reps in each set. Start at the lowest amount and increase your number of reps or sets as they get easier.
You could also do some of these exercises throughout your working day. For example, you could put a pullup bar in front of your bathroom door and tell yourself you need to do one pullup every time you go past that door.
Choose a Weight Loss Routine That Works for You
There isn’t one perfect weight loss routine that will work for everyone. But if you make good decisions, be kind to yourself and take your time, you will find a way to lose weight and keep it off!
Are you kickstarting a new healthy lifestyle and need more fitness and dieting tips? Browse our website for tons of helpful guides and advice!