Here are 7 things I did to lose (on average) 10 pounds a month.
- WATER. I can't stress this one enough. Drink lots of water. There are many benefits from drinking water including helping with hunger and boosting your metabolism. Those diet sodas and alcoholic beverages do nothing but kill your metabolism which can actually make you gain weight. Bring water with you everywhere! (unsweetened tea and black coffee work too)
- Do some kind of physical activity every day. It doesn't have to be running a marathon. Take a walk around the neighborhood, take the stairs at work, or chase your kids around the house!
- Track your workouts and calories. Being the tech/math geek that I am, I found an app on my phone (Noom weight loss coach) which allowed me to easily estimate how many calories I was eating every day. Compare those with the calories you burn working out (Noom also keeps track of that!). You need to create a calorie deficit to lose weight and build your metabolism.
- Try to eat smaller meals throughout the day instead of 2-3 big meals. This also helps to build your metabolism. Make sure you eat a good breakfast every day and try not to eat much a few hours before bed. If you get hungry late, try eating something good like fruit to satisfy the hunger. I usually try to have things like almonds and fresh fruit around the house.
- When going out to eat look for the healthier meals. I know it is tough when everyone else is ordering a double cheeseburger. I look for things like fruit/nut salads, grilled chicken/salmon, and whole grains. Most restaurants will have items that are under a certain amount of calories. Choosing these items will also help with #2 because you will have an idea of how many calories they have.
- Lay off the sweets! This one is really hard for me because I love chocolate, ice cream, and warm cookies. :) The easiest thing I can tell you is get them out of the house. If they are not there, it is much easier to turn to an apple or orange to satisfy that sweet tooth.
- Sleep. You guessed it, sleep affects your metabolism as well. Having 7-8 hours of sleep is much better for you than 4-5 (for other reasons as well).
After following these for a while, you will get used to this lifestyle change and keep the weight off. I dropped 50 pounds in 5 months and have kept it off since. I do run somewhere between 25-35 miles a week but you can ask my wife, I eat quite a bit to keep up with that workout routine! Once again the amount of calories burned versus the amount of calories eaten are what you are looking for to lose the weight and boost your metabolism.