When it comes to losing weight, we far too often overcomplicate things. Hitting your health goals doesn’t have to be overwhelming. Here are three easy, scientifically proven strategies that can help you lose weight.
1) Drink a Glass of Water Before Every Meal and Snack
Start your meal with a cup of water. Drinking that glass of water before your meal, or even snack, can help you feel fuller, so you will eat less.
Research shows that water acts as a natural appetite suppressant. A study published in the journal Obesity found that individuals who drank water before each meal lost about 44% more weight over 12 weeks compared to those who didn’t. This super simple habit can help you control portion sizes and curb extra snacking.
2) Make Yourself A Healthy Protein Shake Every Day
Protein is a powerhouse nutrient when it comes to weight loss. It helps increase feelings of fullness, reduces cravings, and boosts metabolism. Interestingly, a study showed that even without making other changes, people who simply made the habit of drinking one protein shake per day lost more weight than those who didn’t. This highlights how impactful adding high-quality protein to your routine can be for weight management. Protein helps you feel fuller for longer, so you’re less likely to reach for unhealthy snacks.
3) Journal Your Food and Beverages Every Evening
Self-monitoring is a proven strategy for weight loss success. It’s one of the first things we work on with our nutrition clients. Not only does it help you stay aware of what and how much you’re consuming, people who track their meals are more likely to make better choices and stick to their weight loss goals. No one wants to add that quarter pounder to the food log. In a study published in The American Journal of Preventive Medicine, researchers found that participants who kept a food diary lost twice as much weight as those who didn’t. Writing down what you eat helps create accountability and gives you insight into habits that may be hindering progress.
Weight loss doesn’t have to involve extreme diets or complicated routines. By drinking water before meals, incorporating a daily protein shake, and journaling your intake, you can create sustainable habits that lead to lasting results. Anyone can do these simple, science-backed strategies. If you’re looking for more personalized guidance and support on your weight loss journey, contact us today! We’re here to help you achieve your health goals with a customized plan that fits your lifestyle.
Thomas C. Jensen is an exercise physiologist, nutritionist, and a nationally certified personal trainer through both the National Strength and Conditioning Association and the National Academy of Sports Medicine. He is a summa cum laude graduate of Harding University and a member of the Alpha Chi National Honor Society. As a wellness speaker and franchisor, he has shared his expertise in health and fitness with diverse audiences. He has been professionally training and consulting clients of all ages and backgrounds, for both health and human performance, for over 20 years. In March of 2004, he launched Elect Wellness, a thriving home-delivered personal training and nutrition coaching company, which has since expanded into an effective franchise system.
