Feb 2022. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
A weight loss lifestyle incorporates techniques that help your body shed pounds naturally without too much effort on your part. The number on the scale is not a foolproof indicator of health. The average adult's weight fluctuates 5 or 6 pounds in a single day. Focus on making healthy, lasting changes, and you will lose weight without watching the scale.
Easy Lifestyle Changes for Weight Loss
1. Drink Cold Water
Our bodies also need water to metabolize stored fat and carbohydrates. It helps our muscles, tissues, and joints move smoothly and supports healthy digestion by eliminating waste faster.
Cold water is especially efficient for weight loss because your body expends extra calories heating the water for digestion. While you only burn about eight extra calories per 8-ounce glass, these extra calories build up over the day. For example, if you drink ten glasses of cold water a day, you’d burn 80 more calories than you might have otherwise!
2. Take a Walk
Most people can fit a short walk into their day, whether it's walking your dog in the morning or a brief walk around the block in the evening after dinner. Walking is also efficient at burning belly fat, one of the most stubborn and noticeable types of body fat. Belly fat is a risk factor in conditions such as diabetes, high blood pressure, and high cholesterol. The less belly fat you have, the less chance you have of developing these common health issues.
The best part about walking for weight loss is that you do not need to commit to too much upfront — even fifteen minutes of walking burns about 70 calories. But stay consistent and try to walk every day to see real results.
3. Try Intermittent Fasting
If you think about it, our bodies can't burn fat by constantly filling it with fuel. If it never needs to tap into the fat reserves, that stubborn belly weight will never go away. Overnight fasting of 16 hours (or more) lowers blood sugar and insulin levels, forcing our body to use fat stores for energy.
However, intermittent fasting is not for everyone. Try it for a few weeks to see how your body responds. Suppose you find yourself ravenously hungry during the fasting hours. In that case, it's better to listen to your body than follow a diet that isn't working for you.
4. Get Rid of Unnecessary Liquid Calories
If you exchange every calorie-heavy liquid in your diet with a glass of water, you will be well on your way to a healthier lifestyle. However, if you do indulge in liquid calories, choose those with added nutritional value (such as a green juice) over those with little to none (like a soda).
5. More Produce, Less Meat
Not only are most animal products calorie-dense, but they also contain unhealthy saturated and trans fats. The American Heart Association recommends a diet with less than 5-6% of saturated fats and no trans fats to lower your risk of developing heart disease.
Plants, legumes, and whole grains are all heart-healthy foods filled with essential vitamins and minerals. In addition, the fiber in vegetables and whole grains helps you feel full longer without adding extra calories. While the shift may be difficult initially, you will start to feel and see a difference in your weight within a week of starting a fully plant-based diet.
To make a lasting change, adopt one of two healthy habits a month and build up over time. Go as slow as necessary to make the changes permanent.
And if you’re sometimes held back by chronic pain, which can make focusing on weight loss incredibly difficult, use your Kailo patch to support your efforts.
Kailo is designed to relieve pain in seconds, and it is theorized to work by interfering with the body’s electrical system. It’s easy to apply and you can learn more about the promising results from our clinical trial.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.