3 healthy habits you need to lose weight (that aren't about food and exercise!)
Weight loss isn’t as complicated as we make it out to be. Eating a balanced diet and exercise are definitely important to weight loss, but they aren’t the only habits we need to foster. There are other habits that are just as crucial to weight loss that get overlooked.
Today I’m going to just touch on three habits that I think are especially helpful in weight loss. If you’re struggling to get your nutrition or exercise on track, then try tackling one of these first. Sometimes making a smaller change can help lead you into bigger changes. Plus, it’s always easier to be successful at a bigger step (like tackling your nutrition) if you’ve already been successful at a smaller step.
Get enough sleep
We are constantly pushing our bodies to new limits and are rarely giving them what they need to stay healthy. We do this with food by neglecting to give our bodies the proper nutrition to keep up with us and then we do it again by not giving our bodies the time they need to rest.
When we sleep our bodies perform many, many functions that are essential to our health. In order to rest, recover and prepare our bodies for each day it takes time. Most adults need at least seven hours of sleep each day, but in order to reap all the benefits of sleep, we actually need closer to eight or nine hours of sleep.
There are four stages of sleep: stage 1, stage 2, stage 3 and REM. During the first two stages of sleep the body begins to relax and rest, but it isn’t until stage 3 and REM that our bodies actually begin to repair and recover.
It takes almost six hours of rest to hit stage 3. If you’re only getting six hours of sleep a day (guilty!) then your body isn’t able to repair and grow tissue, release hormones, flush out toxins, restore energy, and so much more.
If you can get over seven hours of sleep your body will be able to repair and actually recover from the day. Which means you’ll be able to actually build muscle, push harder in the gym and have the energy to do everything you need to throughout your day!
Stay properly hydrated
It’s summer, so I’m sure you’re drinking a good amount of water, but proper hydration is absolutely essential to losing weight and staying healthy all year long! Studies have shown that 80% of working adults don’t drink enough water throughout the day.
Here are a few reasons to inspire you to stay hydrated:
Keeps hair and skin hydrated⠀⠀⠀⠀⠀⠀⠀⠀⠀
Aids in weight loss⠀⠀⠀⠀⠀⠀⠀⠀⠀
Improves energy ⠀⠀⠀⠀⠀⠀⠀⠀
Regulates digestion⠀
You were probably taught as a kid that you need to drink 8 glasses of water a day, but is that still true as an adult? In most cases, 8 glasses of water isn’t enough. Here’s a simple formula to help you determine how much water YOU need. Take your body weight and divide it by two. That’s how many ounces of water you need as a base.
Example
150 lbs / 2 = 75 oz.
Exercise and caffeine intake also contribute to dehydration, so make sure you add extra water when you work out or drink caffeine.
Add 12 oz of water for every 30 minutes of exercise
Add 8 oz of water for every cup of caffeine you drink
For someone like me, who weighs 150 lbs, works out, and drinks caffeine, I’m looking at almost a gallon of water a day. It’s ok for your water intake to fluctuate as well! If you drink more caffeine one day, then add more water! You want to be hydrated every, single day!
Believe in yourself
This may seem like a silly thing to add to a list of habits that aid in weight loss, but it’s actually a huge factor in people who successfully lose weight and keep it off. Mindset is an integral part of losing weight and if you don’t honestly think you can lose weight, then you won’t.
There is a part of your brain called the Reticular Activating System (RAS) which acts as a filter. When you decide to focus on one thing it shows you more of that thing.
If you’re telling yourself, “I want to lose weight but I’m not disciplined enough.” Then your brain is going to show you all the ways you’re not disciplined enough and you won’t lose weight.
However, if you tell yourself, “I am worth the time and energy to lose the weight.” then your brain is going to start looking for evidence of that to show you instead! This has been scientifically proven!
Believing in yourself, loving yourself and taking the time to work on the mental component of weight loss is going to be a game-changer in your weight loss journey. Mindset is a huge part of my Macros Made Easy program.
If you are struggling to lose weight try to incorporate one of these habits in your daily life. Once you feel like you’ve succeeded in adding in one, add in another. You do not have to do it all to see results. Small changes done well will produce results.
If you need someone to hold you accountable while you’re making these changes I am always here for you! Once you’re ready to work on your nutrition be sure to check out my Macros Made Easy Program or my Macros Made Easy eBook if you want a DIY method!
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