Simple Changes To Lose Weight: Small Things That Can Make a Big Difference

By: Suzanne Kvilhaug

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If losing weight was an easy thing to do, there wouldn’t be so many people who struggle with it. The “eat less, move more” mantra seems simple enough, but in reality, it can be much more difficult than it sounds. Sometimes, it takes more than that to reach your ideal weight. Even though trying to lose weight can feel like a continuous uphill battle, when it comes to unlocking your personal “secret to weight loss” it may only take one simple adjustment to your thought patterns or behaviors or a single discovery that could change everything. Whether you’re finding that diet and exercise alone aren’t cutting it or you’re looking for minor lifestyle modifications that could be game-changers, here are a few ideas.

Learn About Your Hormones

It’s possible to do all of the right things and still see be disappointed by what you see on the scale. That could be the result of a hormonal imbalance because hormones have a huge influence on how our bodies gain or lose weight. Weight loss resistance could be caused by factors like excess cortisol, insulin blockage, estrogen dominance, and low testosterone.

If you have one of those things happening, it might mean that no matter what you try, you won’t lose weight until it’s corrected. Before attempting to lose weight it’s always a good idea to talk to your physician. But if you’ve hit a plateau, despite your best efforts, it might be time to extend that conversation to learning more about your hormones through a blood test or even an at-home test.

Pay close attention to your digestion

Gut health has become an increasingly popular topic because it can play a major role in many aspects of your health, including your weight. For starters, learn about often-overlooked problems like parasites, candida, and SIBO to make sure you aren’t affected by these gut-related conditions.

Does your digestion feel off? Do you experience stomach aches? Are you finding that you have food allergies and sensitivities that you never used to? When you zero in on your digestion, you start to realize that your body tolerates and digests certain foods better than others. Additionally, some prebiotic foods that can be beneficial for your gut bacteria, can also support weight loss. By choosing the right foods, you’ll likely see more progress and feel a whole lot better in general.

Dig Into The Reasons You’re Eating

The calories that come from mindless munching and emotional eating can really add up. Both are habits that can often be addressed with awareness and behavior modification. Boredom, stress, and reward-based eating are real things that need to be addressed at their root cause. Start to pay closer attention to when you reach for food and ask yourself questions like, am I really hungry? Is something else bothering me? How will I feel after eating this? Is there something healthier that I can have instead?

Correcting emotional eating patterns may not be the easiest thing in the world but figuring yours out can help shed some light on what’s really going on. And from there you can start the process of peeling back layers of why you turn to food to help soothe negative feelings.  Whatever your non-hunger related reasons for eating may be, it takes time to develop effective strategies to combat these patterns. Sometimes a simple heart-to-heart with yourself about your food choices and why you’re eating can help keep you from going down the road of self-sabotage. But if you’re eating your feelings or eating because you can’t figure out anything else to do, a counselor or therapist could be a helpful way to build up your coping mechanisms and keep your diet on track.

Chew Slowly

Imagine if one of the reasons why you’re not losing weight is because you’re chewing too quickly? It’s possible. Eating too fast could be a factor when it comes to consuming more calories than you realize or need. When you eat slower, you allow the digestive system time to send a message to the brain to slow down the release of the hunger hormone ghrelin. Research also suggests that slow eating may help control your appetite and burn more calories than eating fast. Chewing slow may also aid in digestion which can help the stomach metabolize food.

There are multiple methods to slow down your pace, like counting your bites or distraction-free eating. But counting while you chew can get annoying and inhibit dinner conversation. Instead, try mindfully chewing food until it no longer contains lumps.

Eat Earlier in the Day and Get Enough Sleep

I don’t think it takes a weight loss specialist to explain why eating a lot at night can backfire on your weight loss plans. But if you wanted to know more, research shows that eating all of your meals earlier in the day may suppress hunger and boost fat reduction. It may feel a little odd at first, but it simply takes some getting used to, like any schedule change.

Speaking of schedule changes, if your sleeping patterns are off, it can also affect your ability to lose weight. Too little sleep can have an impact on your decision-making skills (choosing not-so-healthy foods), skipping exercise (when you’re too tired to work out), and an increase in your cortisone levels which can cause your body to retain fat. Plus, you can’t go for a midnight snack if you’re already asleep. When you set and stick to a schedule for eating and sleeping not only can it potentially help you lose weight, but you’ll also wake up feeling lighter and more energized.

Surround Yourself With Healthy Foods That You Love

When you’re about to embark on a quest to lose weight, it’s hard not to picture a giant boring salad with a piece of equally boring protein next to it and feel a sinking sensation of dread. But eating healthy doesn’t have to be miserable and boring. With the Internet’’s abundance of recipes, including healthy variations of classic favorites, it’s entirely possible to create meals that will make you feel excited to eat every single day. Try different recipes and ideas until you find meals that help you look forward to mealtime. Consider eating more plant-based food, trying new spices, and making an effort to experiment with new things.

The same concept applies to snacks. When the moment hits and you’re starving, it’s easy to throw your goals go out the window right then and there. Making sure you have accessible healthy snacks can help you avoid setbacks. If you have mid-day hunger-pangs you may not want to take the time to whip up a smoothie bowl. So avoid the temptation to grab something quick, but counter-productive, by keeping unhealthy items out of the house, making large batches of snacks to last through the week, and meal prepping to prevent a busy schedule from leading to take-out. If you need to grab an afternoon or evening meal on-the-go, experiment with smoothies for lunch and dinner instead of fast food. Whether you’re tired, rushing, snacking, or trying to avoid typical boring “diet foods” there are options. With a little trial and error, eating healthy foods you enjoy under any circumstances can become second nature.

Find a Workout That You Actually Enjoy Doing

Working out and being active is a given for most people trying to lose weight, but it’ll be much more effective if you find something that you love doing. You may assume weight loss = gym and/or gym classes but that doesn’t work for everyone. Many people feel enthusiastic about joining a gym and then find that the new-gym excitement fades over time. But movement is movement and you don’t need to adhere to a strict workout schedule to burn fat and build more muscle.

No matter what activity you choose, staying consistent is key to shedding weight. It’s common sense that if you enjoy something, you’ll do it more often. Is there an activity that you’ve always wanted to try? A recreational sport? Yoga or dance? If you can find a workout that doesn’t feel like one you’re more likely to stay with it. You can also consider activities like hiking, biking, swimming, or walking with friends.

Yes, another reminder to...drink more water

Isn’t it funny how often we need a reminder to drink more water? There are even motivational water bottles designed to keep you on schedule. But once it becomes a habit, it sticks. Until then, keep working on it. Constantly remind yourself to maintain a steady water intake, until you don’t have to anymore. It seems almost too simple but it can make a big difference. Why? Because drinking water helps to increase energy and stamina, improve digestion, decrease water weight, and keep you from overeating. If you’re just not a “fan” of water try juicing it up with some lemon, especially in the morning. You can also use limes, oranges berries, melon, cucumber, and herbs to give your basic water an extra kick.

Stop telling yourself it’s not possible

There’ are a lot of ways we engage in negative self-talk in our daily lives. But when it comes to struggling with weight loss it can get really bad. It hard not to think things like “my entire family is overweight, it’s in my genes” or “I love food too much.” or simply “no matter what I try, it won’t work anyway.” But by thinking these types of thoughts, you’re setting yourself up for failure. With enough determination and the right decisions, combined with discipline, flexibility, and a positive mindset- in due time, anyone can achieve their weight loss goals.  

Looking for more guidance on losing weight? Stuck at a plateau and need help? Ready to try something new? Check out some of our other articles to get inspired!

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