Last updated on Jun 22nd, 2021 at 04:41 pm

While eating the right stuff and making sure you stay away from all the wrong stuff is the number-one habit that will promote weight loss, there are a lot of things you can do to make the process faster and easier…

Effective weight loss requires a holistic approach. It’s not just about what you eat, but what you do, and how you feel. If you’re not in the right head space to focus on your goals, and you’re too distracted by work stress and responsibilities, then losing weight is going to seem almost impossible.

BUT there’s hope – even for the busiest, least motivated person!

Together with a well-balanced diet, here are some things you can do to help speed up the weight-loss process:

1. Go to bed nearly “empty”

Don’t eat dinner just before you go to bed. If you’re working late, take a five-minute break to eat at a regular dinner time, or eat late in the afternoon if you know your schedule won’t allow for a short dinner break.

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Eating right before collapsing for the night is far from ideal in terms of the quality of sleep you’ll get, which affects weight loss dramatically. You want at least three food-free hours between dinner and bed.

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2. Eat in the morning

Getting something healthy into your system in the morning (within 30 minutes of waking) is important for getting your systems going and making good choices the rest of the day. You don’t want to be ravenous going into lunch time or you’ll end up eating more than you should.

A breakfast of a couple of eggs on toast, a fruit and some coffee will do a great job of filling you up and keeping you on track. A nice bowl of oats for a chilly morning (or a bowl of fresh fruit with raw nuts on a warm summer morning) is also very delicious, healthy and satisfying.

12 Easy overnight oats recipes that you’ll come back to again & again

3. Move!

We NEED to move to be healthy. And most of us don’t move enough because of the work we do, mostly behind desks. One of the results of our lack of movement is weight gain.

Our bodies crave exercise, but we don’t move during the day so the calories that would be used up for movement are stored as fat instead.

You need to move around vigorously (run, lift weights, whatever) for at least 30 minutes per day in order to be healthy and lose the excess weight.

4. Get stronger

NO! Lifting weights is NOT only for young guys trying to get huge for rugby.

Everyone needs to be strong enough to do the basic things required by life, like standing up after falling down, or pulling/lifting one’s own body weight for various reasons. The bottom line is that strength is important, and becomes more and more so as one ages.

You need to get stronger for this reason, but also because muscle burns more calories than fat. So more muscle on your body means more fat burned, plus a better shaped body when you are leaner.

5. Adopt a different point of view when it comes to fuel

One of the problems people on diet have is that they think that every meal should be a special event. They don’t see food as fuel for your body. Good food includes all the things you need to make your body work optimally…

Good food does not necessarily taste like chocolate cake and pizza. We’ve become accustomed to over-salted, over-sweetened, pre-packaged foods and our taste buds don’t know what good food really tastes like anymore.

We also tend to use food as a comfort. So if we’ve had a really stressful day we look forward to a nice comforting dinner with a big glass of wine. We need to get out of the childhood habit of using food to soothe us.

Every meal does not have to be a ‘special’ meal. It does not have to blow your mind. It just has to be good for you. On a good diet there will be a large number of meals that are just functional meals. You need to try to make peace with that.



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While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.