Now that the holidays are upon us and there’s a new year on the horizon, more and more people will begin focusing on their weight loss goals.
This is a popular time of year when people like to slim down and make changes that will get them through the next year. While you don’t necessarily have to give up all of your favorite indulgent lifestyle habits, most health experts would agree that there are some changes you’ll have to make that might seem like sacrifices. Amber Clemens, a weight loss coach and viral content creator, recently made a video about five “realistic” and “simple” sacrifices she made on her journey to losing 160 pounds. Read more about them below.
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1. Stop Hitting The Snooze Button
Some people might not realize it, but the amount of time you spend in bed each day can make a significant impact on your progress. In the past, Amber might've let herself sleep an extra 20 minutes each morning, hitting the snooze button before starting her day. Additionally, if she were running late, she'd grab breakfast from a fast food restaurant instead of cooking at home. But now, she uses those 20 minutes to lock in.
"I could get up and eat a high-protein, well-balanced breakfast instead of getting fast food," she wrote in her video.
Research has shown that eating a high-protein breakfast can help lower blood sugar and reduce cravings later in the day, so instead of sleeping in and eating a bunch of processed food, get up and eat a balanced breakfast.
2. Skip Unnecessary Liquid Calories
If you've never heard of "liquid calories," it's essentially an umbrella term for any high-calorie beverage that contributes to your daily macros and, most of the time, throws you off your weight loss progress. They can include sugary sodas, alcohol, and more. In order to make a lasting change, Amber gave up liquid calories whenever possible.
"I switched to zero-sugar options when available," she added.
3. Stop Choosing The Easiest Parking Spots
If you live in an area where you have to drive most places, you've likely been faced with the decision to park close to the store or place you're trying to get to, or park a bit of a walk away. For instance, if you were in a mall parking lot, your first instinct might be to snag the spot closest to the front entrance. However, the weight loss coach began giving up the impulse and parking further away from her destinations on purpose to get some "extra steps" in.
Numerous health experts have stated over the years that walking is one of the most effective forms of exercise for weight loss, especially for those whose heavy weights prevent them from doing more strenuous exercise.
"Physical activity, such as walking, is important for weight control because it helps you burn calories," wrote experts at the Mayo Clinic. "If you add 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn."
4. Stop Using 'Cheat Meals' Or 'Cheat Days'
When many people start their health journeys or set a goal to lose weight, they find the need to slip in "cheat meals" or "cheat days" in order to eat and drink some of their favorite things. However, sometimes, this mentality puts an emphasis on restriction; therefore, Amber encourages a balanced diet that includes indulgent foods in moderation.
"[I] focused on incorporating all the foods I loved in moderation, which helped me stop binging," she noted.
According to a 2023 study in the International Journal of Surgery Open, "Dieting is a risky behavior that can have detrimental repercussions on one's health, including an increased risk of heart disease, lingering unfavorable effects on metabolism, and diminished mental capacity."
5. Stop Feeling The Need To Be Perfect
Aiming for perfection in any scenario, not just weight loss, is always a rough idea, as many would agree that there's no "perfect" weight loss. For many, it takes trial and error, as well as some weight fluctuation, before people reach their goal.
"I gave up the need to be perfect and instead, focused on consistency!" wrote Amber.
