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Losing weight can seem like daunting task filled with hunger pains, sore muscels and sore bodies.  But fear not! We want to give you 5 simple habits you can adobt today to help you reach your weight loss goals with out the grind of a typical weight loss program.

5 simple habbits to aid in weight loss you can adapt today

  1. Drink plenty of water
  2. Eat more fiber-rich foods
  3. Incorporate more movement into your daily routine
  4. Plan your meals ahead of time
  5. Use smaller plates to help with portion control

Hydrate to Slim Down: How Drinking More Water Can Help You Achieve Your Weight Loss Goals

Did you know that having proper hydration can also play a key role in achieving your weight loss goals?  Having enouhgh water in your system not only helps your body run more optimally but it can help boost your metabolism.  Which as you know helps you burn more calories.   We recommend a simple habbit that can also curb how much food you eat.  By drinking water 30 minutes or so before a meal you may feel more full and consume less calories.  This is as easy habbit that can have a big payoff over a span of time. 

Boost Your Weight Loss with Fiber-Rich Foods: How Eating More Fiber Can Help You Shed Pounds and Improve Digestion

Here is a list of 25 foods that are high in fiber: How much fiber should you consume per day? Women should try to eat 21-25 grams of fiber per day while men should try and eat 30-38 grams per day. 

aprox fiber per serving:

Food Fiber per serving Food Fiber per serving
Lentils 15.6 g Almonds 3.5 g
Chia seeds 9.8 g Popcorn 3.5 g
Oats 8.2 g Quinoa 2.8 g
Black beans 7.5 g Artichokes 2.5 g
Avocado 2.5 g Berries
– Raspberries 8 g – Blackberries 7.6 g
– Blueberries 3.6 g – Strawberries 2.9 g
Sweet potatoes 4 g Broccoli 2.4 g
Brussels sprouts 2 g Peas 8.8 g
Whole wheat pasta 6.3 g Brown rice 3.5 g
Apples 4.4 g Pears 5.5 g
Flaxseed 2.8 g Pumpkin seeds 5 g
Split peas 16.3 g Chickpeas 12.5 g
Lima beans 13.2 g Edamame 5

Eating a diet that is high in fiber can be a simple task.  There are many great tasting foods that are fiber rich.  Fiber is actually a form of carbohydrate that cannot be digested.  Since you are not difesting this, it is not fuel for the body aka calories.  So eating fiber rich foods helps fill you up so you consume less food.  Fiber also helps to slow down the digestion process, which can help you feel fuller for longer periods of time. This can help to prevent snacking between meals and keep you feeling satisfied throughout the day.

Move More, Sit Less: 10 Easy Ways to Incorporate More Movement into Your Daily Routine for Better Health and Weight Loss

Here is a list of 10 ways to incorporate more movement in your daily routine:

  1. Take the stairs instead of the elevator – The number of calories burned over the course of a year of taking a couple flights of stairs at your office buidling really adds up.
  2. Walk or bike to work, if possible – Here is agreat walking calculator tool we found!
  3. Take a brisk walk during your lunch break.
  4. Park farther away from your destination to get in some extra steps.
  5. Do some stretching or yoga while watching TV.
  6. Take a dance class with friends.
  7. Take a walk around the block after dinner.
  8. Use a standing desk at work, or take regular breaks to stand and stretch.
  9. Join a recreational sports league, like soccer or basketball.
  10. Use a pedometer or fitness tracker to track your steps and set goals for increasing your daily activity level.

With some of these habbits being walking more we wanted to share with you a great walking calorie counter we found. Walking Calorie Calculator (

These simple ways to move more can add up and be very benefical for weight loss.  The idea behind these tips is not a fast solution but over time, these habbits will pay off.  Getting outside and moving is not only great for weight loss but for your mental health.  Make it a habbit to move more throughout your day.  You will have a day that is more energized, more productive, and more fulfilling.  Try and make it a goal to move more and have a more rewarding day. 

The Benefits of Planning Your Meals Ahead of Time

Honestly if you are on a weight loss journey and you are not planning your meals ahead of time, you are set up to fail.  Planning your meals ahead of time is extremely important. There are many reasons:1. Helps you avoid unhealthy food choices.

When meals are planned ahead, you won’t have the temptation to consume something unhealth but filling last minute.  After a long days of work without something already planned or partially made, it is much easier to stop in and order some fast food. Preparing meals in advance can help cut down how ofter you order carryout.  Meals bases on food you buy at the grocery store will always be cheaper than meals eaten at a resturant. 

Also, when you plan ahead, you have your creative juices flowing.  You will have more options and consume a more balanced diet than setteling for something last minute. Give it a try and see how meal planning can help you achieve success

Small Plates, Big Results: The Surprising Role of Smaller Plates in Achieving Your Weight Loss Goals

This is a habbit that everyone can do.  By simply eating from a smaller plate or bowl or using small eating utentils you will consume less food.  

According to the study, which had people gather for a social event not knowing that they were being tested on how much food they served them selves.  Some participants were given a 34 oz bowl and some were given a 17 oz bowl.  Also, some participants were given a smaller scooper 2 oz compared to others that were given a 3oz scooper. Once the study was concluded, it was figured that participants with the 34oz bowls ate a whooping 30% more ice cream than the people with small bowls. Furthermore, people that had the larger scooper at 14% more ice cream.  Finally, participants that use the larger scooper and the larger bowl at 50% more ice cream that the participanes with the smaller bowl and scooper. 

This study is mind blowing and goes to show that using smaller plates and bowls might be one of the easiest ways to lose weight.  When it comes to dropping unwanted pounds, portion control might just be your best friend.

In conclusion,

weight loss can be a daunting journey, but adopting simple habits can make it easier and more sustainable. By drinking enough water, eating fiber-rich foods, moving more, planning meals ahead of time, and using smaller plates, you can achieve your weight loss goals without feeling deprived or exhausted. Hydration plays a significant role in weight loss, as drinking water can help boost metabolism and curb hunger. Fiber-rich foods help fill you up and prevent overeating, while incorporating more movement into your daily routine can burn calories and improve overall health. Planning meals ahead of time can help avoid unhealthy food choices and save money, and using smaller plates can significantly reduce portion sizes. These habits may seem small, but they can add up over time and make a big difference in achieving your weight loss goals.