Simple Changes for Major Weight Loss


Mature Woman Exercising at Home

Sometimes the things we do passively, without thinking about them, can have the biggest positive and negative impacts on our lives. Today we'll share with you a few simple ideas of passive changes you can make which will result in additional weight loss.

Smaller Plates: Many people in the United States struggle with portion sizes. Restaurants have pre-conditioned us for larger meals, which subconsciously has us making larger meals at home. Usually when Europeans see American plates they're surprised at how large they are. Studies have shown that by switching to smaller plates you trick your brain into thinking you're eating more than you are, bringing on the feeling of fullness much sooner and helping you eat less. This also goes for bowls and cups.

Sleep More: When we're deprived of sleep our metabolism is thrown off and our stress hormones spike. Both of these things lead to additional weight gain. So with all the focus on diet and exercise, be sure you're getting at least 8 hours of sleep every night to keep your systems on track and hit your goals.

Slow It Down: With our rushed work schedules, many of us quickly gobble our food, especially during breakfast and lunch. By taking the time to slow down and chew your food your body has more time to tell your brain that you've eaten enough. This will help prevent over-eating and is also better for digestion in general.

Smaller Meals, More Frequency: By eating smaller meals more frequently you can help prevent glucose spikes and keep your insulin more even throughout the day. Even splitting your typical 3 large meals into 5 tiny ones can help dramatically as your body will be using the food for energy instead of storing it as fat.

Shorter Harder Workouts: Studies have also shown that 15 minutes of high-intensity exercise can burn more calories in the long run than 60 minutes of low-intensity. This doesn't have to be hard on your body though. Jumping jacks, squats and lunges are all quick things you can do almost anywhere. Just search online for High Intensity Interval Training to get some ideas.

For effective tips on how to lose weight, contact the Metabolic Research Center. Our weight loss consultants have been helping clients successfully lose weight and keep it off for more than three decades. We offer a FREE, no obligations consultation to discuss your goals and your concerns before creating a personalized weight loss plan just for you.

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