I’m often asked for tips on boosting weight-loss success. While there’s no single answer that works for everyone, focusing on your diet and tuning up your exercise are two key elements for weight loss. Another? Having a plan. Start out the days by planning what healthy meals and exercise you can fit. There are also some things you can eat and do at certain times throughout the day to maximize your weight-loss success.
Here’s a sample day in the life of a successful dieter:
- 6AM – Workout early. Those who exercise early are more active throughout the day and are less interested in food.
- 6:45AM – Get some sun. Early morning sunshine has been shown to aid weight loss.
- 7AM – Become mindful Tune into your body and helps stabilise your emotions, which will help reduce stress based eating.
- 7:30AM – Eat a high protein breakfast. Eating a high protein breakfast will help you feel less hungry at lunch. Protein is slow to digest and increases feelings of fullness.
- 8AM – Leave the car at home. Those who walk, cycle or take public transportation had lower BMI’s and body fat percentage than those who drove to work.
- 10:30AM – Skip the mid morning snack. Those who snack mid motioning lost less weight than those who skip the snack.
- 12-1PM – Eat your main meal. Research has shown that those who eat their main meal past 3pm lost 22% less weight than those who the earlier in the day.
- 3PM – Last chance for caffeine. Drinking coffee too late in the afternoon can affect your sleep, which can lead to other hormonal issues and weight gain.
- 6PM – Time for dinner. You should eat a meal consisting of 50% fruit and vegetables, 25% whole grains and 25% healthy proteins.
- 9PM – Pre sleep snack. A nighttime snack such as low fat yogurt that contains tryptophan will help your brain produce serotonin that will ensure melatonin is produced, which will aid your sleep.
- 9-10PM – Power down. For a better night sleep switch off the TV, laptop and hone ready for bed. To relax have a bath or read a book.
- 10-11PM – Time for sleep. Research has found that those who sleep less than 7 hours a night were heavier than those who slept more.