5 Weight loss tips that will let you keep your alcohol, have cheat days, and skip the gym too.
- Alcoholic drinks with the lowest calorie content are the best choice for weight loss.
Every calorie of alcohol going in will need to be burned off, if not, it will be stored as body fat thus the least amount of calories consumed, the better your chances of burning it off. Check out www.getdrunknotfat.com where you can compare alcohol calories. Remember to include the calories from anything you’re mixing in your drinks too.
Consider trying a shot of top shelf tequila. It’ll only set you back about 65 calories and will get you exponentially drunk in comparison to one drink of something else. But if you can’t stomach watered down tequila try and original lime margarita. Tequilla, orange liquor, lime juice OR go ahead and have a blended margarita the way you like it or that dark frothy high calorie beer… just plan for it.
- In order to eat what you like and still lose weight, you have to prioritize what you don’t want to give up.
If you must have your favorite high calorie craft beer with sweet potatoes fries then all you have to do is plan for it. Make a mental note of the things you don’t want to or just plain don’t have the willpower to give up. Keep those things a part of your food lifestyle and enjoy them just make a trade off somewhere else.
Pick and choose when and where you know you can’t resist having a high calorie binge. If you want to drink all day and eat without restriction while tailgating then you must be on your best behavior the five days prior. Have fun with food and drinks and friends without guilt or weight gain, just plan for it. If a situation comes up earlier in the week then ask yourself, would I rather have pizza and beer today or tailgate on Saturday, because you can’t do both and still lose weight. You wil have to pick when and where you want to be bad then you’ll have to be good everywhere else. Choose ahead of time where you are going to use your cheat days/meals.
- The best exercise for weight loss might be no exercise at all.
Working at a high heart rate in a cycling class four days a week will certainly burn calories and help with weight loss but it will also increase your appetite. If you don’t have the skills to plan and prepare healthy meals, the time or your cravings under control, when temptations are abound you might actually gain weight while trying so hard to lose. Get your diet under control before you go nutso in the gym. Spend your time in the kitchen and in your life finding the balance between work and leisure. The best exercise for weight loss might just be walking through the grocery store then in the kitchen preparing food that will keep you disease free and at a healthy weight. What you eat is exponentially more important for weight loss and overall health than exercise will ever be.
But if you must know what type of exercise is best for weight loss the answer is anything that builds muscle. Having additional muscle mass will increase your resting metabolic rate which will increase the amount of calories you burn 24 hours a day forever, rather than just the time you devote to the gym.
- No time to prepare healthy meals? No problem.
If your lifestyle prevents you from having time to plan or prepare healthy meals that will support weight loss then you’ll need to get out your wallet and have it done for you. Luckily there are good and affordable options to have healthy meals made for you.
Locally you can try the affordable and fresh meals from Power Plate Meals which average $7.50/ meal and can be picked up on the fly or ordered in advance. Or nationally you can sign up to get meals delivered right to your door from Blue Apron. Blue Apron will send you all the fresh ingredients and instructions to prepare the meal you’ve ordered. Both are worth checking out.
Don’t forget that most of our local grocery stores will deliver right to your door. You can order all your food online from your laptop while you’re sitting in bed and have it dropped off at your front step the next afternoon just in time for you to get home and cook dinner. Pick up 2 meals from Power Plate Meals, order 2 from Blue Apron, then you plan the other two and have the grocery store drop off the ingredients at your door. Viola! Almost a whole week of healthy meals done in with very little time and planning.
- The benefits of adequate sleep for weight loss cannot be underestimated.
If you are struggling to lose weight and truly are “eating healthy” you might consider changing nothing except getting enough quality sleep (7-9 hours for adults). When you get enough quality sleep your body releases a hormone called Leptin. Leptin suppresses your appetite. If you don’t get enough quality sleep your body releases a hormone called Ghrelin. Ghrelin increases your appetite.
Also important for quality sleep and the release of Leptin is for you to turn off your T.V., your phone or kindle and sleep in the darkest room possible. Light will inhibit deep sleep and melatonin production.
Remember, if you are trying to lose weight, “permanent lifestyle changes will never happen quickly. Change works best when it goes almost unnoticed. So that once you have become the new you, going back to the old you will be just as difficult as it was becoming the new you.” –WTF am I supposed to eat? –CJ English
3 key things to know about cravings and how to eliminate them
- Low blood sugar = Hungry
The key to never having cravings is to keep your blood sugar levels steady all day. When your blood sugar level drops you get the signal that you’re hungry. If you wait too long and your blood sugar drops even lower, you’ll have very little will power to fend off your cravings. Even less will power to make as sensible choice for dinner since your body will be demanding a lot of calories immediately. To prevent eating the oreos on top of the microwave while you’re preparing dinner, have a snack on your way home. Keep food in your car, your purse or at work and have a quick snack of almonds or cashews and a piece of fruit on your way home from work. This way you won’t cave into something unhealthy before dinner and you won’t binge when dinner is done, setting you up for a crash later in the evening.
- Eat plants
Plants have fiber. Fiber slows down the absorption of sugar into your blood stream allowing you a slow steady supply of glucose throughout the day so that you never feel too hungry. Estimate that one handful of fruits or vegetables are 4 grams of fiber. Aim for 4 fruits and 4 vegetables each day. Try a smoothie for breakfast with two or three servings of fruit and a handful of spinach. Have one big green salad each day and you’ll hit that goal without a problem!
- Eat no more than 24g of sugar per day for women. Eat no more than 36g of sugar per day for men.
These are the recommendations from the American Heart Association for added sugars. Keep in mind that 4 grams of sugar are in 1 sugar cube. So if you eat a yogurt that has 24g of sugar, think of it as having 6 sugar cubes, or the total allotment of added sugar per day recommended for women. Read all labels, sugar is lurking everywhere. Decreasing the amount of added sugar in your diet will help tremendously with weight loss and overall health in addition to keeping your blood sugar more steady and thus preventing cravings.
C.J. English is a Fargo native and the author of the Amazon Kindle Best Selling Weight Loss book, WTF am I Supposed to eat? She can be found locally at Rejuv Medical Aesthetic Clinic consulting with clients in private and spends the rest of her time devoted to writing. Her breakout memoir AFFAIRYTALE, debuted at #1 on Amazon Kindle in Diaries and Journals.