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Welcome to 2021. We are still in the middle of a pandemic, but now we have survived successfully edge curfews and cyclones, among many other things of 2020, and we realized that we are stronger than ever and ready to hit our New Year’s weight loss and fitness goals. Here to help you take this Herculean quest one step further, we’ve jotted down 21 easy weight loss tips, diet hacks, and exercise routines to make life (just a little bit) easier.
21 Simple Weight Loss Tips, Diet Tricks, and Workout Routines to Help You Lose Weight and Get Fit in 2021
1. Start recording your meals
The easiest way to start your fitness journey is by recording your meals, all of them, the pre-snack, pre-snack, pre-snack, and second breakfast to understand if you’re really eating because you’re hungry or because you’re bored. Recording your meals daily will help you build a better relationship with food and your body, as it serves as a reminder to treat your body with the respect it deserves. It will also help you a lot with the second tip (below).
2. Count each bite
Counting each bite simply means keeping track of your calorie intake. How? See point one. The foods we consume on a daily basis are essentially just calories to the body. Our system burns them for energy and the extra calories are stored as fat, the more you eat unnecessarily and the more inactive you are, the more fat you store. Counting your calories can help you create a deficit, which will burn fat faster. There is also a calorie deficit diet pattern that you can follow to do this efficiently. Read all about it here.
3. Say NO to sugar
This one is definitely easier said than done, trust me, I know. But giving up sugar has been linked to numerous health benefits, including limiting empty calorie intake and reducing inflammation. Of course, you don’t have to give up all the sugar. The natural sugars that your body can absorb from fruits are beneficial for the body. If you have trouble eliminating sugar from your diet, try replacing sugar with brown sugar.
4. Give intermittent fasting a try
Intermittent fasting cycles between voluntary periods of fasting and feeding. Bottom line: it’s a fasting pattern that allows you to go through two different 24-hour eating and eating cycles to restrict your calorie intake. Read more about it here.
5. Choose an exercise routine that works for you.
Contrary to popular belief, you don’t have to like the gym! You don’t need to go to one to lose weight, either! Thanks to the pandemic, the fitness industry has opened up several avenues (think boxing, Pilates, yoga, calisthenics, and even the very popular HRX routines) to train online with experts. We recommend that you try several fitness classes weekly to find out which one you are most comfortable with and change your routine up or down accordingly.
6. Don’t eat less. Eat smart
While intermittent fasting and many other fasting cycles restrict your windows to eating, they, or we, are in no way encouraging you to eat less. You have to eat right. Replace heavy, sugary meals with large, protein-rich meals. Listen to your body and eliminate foods that are no longer serving your fitness goals. Try incorporating foods from the following two points into your diet.
7. Eliminate processed foods from fresh fruits and nuts
4 pm cravings? Forget the fries and sandwich for a plate of fresh-cut fruit or a smoothie. Keep a box of nuts on hand and chew them in place of the usual fried crumbs which are not only bad for your body but also for your skin and induce lethargy.
8. make room for high-fiber foods on your plate
High-fiber foods (whole grains for breakfast, whole wheat bread, broccoli, carrots, peas, beans, oats, pears, oranges, and legumes) are extremely abundant food sources. They leave you feeling satiated for longer, thus eliminating the need to snack between meals. They are also energy dense and help flush toxins out of your body.
9. Keep drinking water throughout the day.
In addition to transporting nutrients throughout the body, regulating body temperature and maintaining its pH levels, water acts as an appetite suppressant. It is also calorie free. Read more about its benefits here.
10. Plan your meals a day in advance
Planning your meals in advance gives you full control over what you eat, when you eat it, and how much you eat. This helps you make smarter food choices. In fact, many fitness enthusiasts suggest preparing your next meal right after you’ve finished eating, as it helps your mind make better decisions about portion control.
11. Give a chance to run
If you aren’t interested in exercising indoors, try running. According to HealthlineRunning every day burns more calories than most other types of exercise because it requires many different muscles to work together. How can I start running towards a fitter future? Let this guide help you.
12. Don’t duplicate just cardio
Don’t get me wrong, cardio is great for the heart and soul. But mixing your exercise routine with a little weight training will help tone your muscles and strengthen your physique.
13. Never skip meals
Skipping meals = weight loss is a giant myth. Skipping meals triggers stress points in your body and increases the production of cortisol, the stress hormone, leaving you nervous or worse hungry. Skipping meals can also cause your metabolism to slow down, which in turn affects the daily functioning of your body.
14. Avoid temptation
We all have food triggers that eventually end up derailing us from our fitness track, at least initially. The easiest way not to succumb is to avoid temptation. Don’t stock up on foods that you know are bad for your cause. Remember that fitness is a way of life, a mindset, not a quick hurdle that you must overcome. Avoid the temptation now so you can enjoy your favorite foods, guilt-free once you find your way.
15. Practice a holistic approach to fitness
Many people set unrealistic goals at the beginning of the year. They commit to goals that others took three, maybe four years to determine. Do not compare yourself with others. Take a holistic approach to fitness and do the things your body and mind are capable of at any time. Don’t strive to hit a number on the scale. It won’t be worth it in the long run.
16. Give your body and mind time to rest and recover.
Rest and recovery are just as important as challenging your mind and body. Make sure to treat yourself to a cheat meal and no-workout days after every other day.
17. A good night’s rest will do wonders for your body
Poor sleep habits help you gain weight and have unhealthy eating habits. It activates the production of cortisol which can cause an increase in appetite. How can I make sure I sleep better? Let’s break it down here.
18. Clock in 10k steps a day
If you can’t invest in a training regimen, try logging 10k steps a day. Walking is the best “free” form of physical exercise that also helps preserve lean muscle mass. Here we list the many benefits of walking.
19. Stay away from fad diets and weight loss quick fixes.
Don’t be fooled by fad diets, detox teas, and fat-burning routines. These quick fixes will do your body more harm than good, and may even lead to more weight gain later in life.
20. Surround yourself with like-minded people
Surround yourself with people who stand up for your fitness goals and motivate you to complete the last rep of your workout and not put yourself down. This helps cultivate a positive mindset.
21. Believe in yourself
Lastly, don’t give up because your friend gave up on his fitness resolve. Believe in yourself. You can do whatever you want!
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