I’ve been interested in living a healthy life since I was about 15 years old. I grew up as the fattest girl in elementary school. I absolutely hated being fat and flabby, and I loved the confidence and feeling of eating well and being active.
Over the past 9 years, I have found a few habits that the majority of the biggest losers share. Nope, not those people on The Biggest Loser, but real people losing weight in a healthy, safe way.
Most of us don’t have hours on end to work out and forget about someone prepping our foods for us or offering us a million smackers to lose the gut.
So let’s focus on what works for normal people with jobs, family, kids, and crazy schedules. I have been at my goal weight for years. I hope these tips help you become the biggest loser because sometimes it’s the key to feeling better.
Habits to Make You the Biggest Loser and Feel Better
1. I follow Joy Bauer‘s the 90/10 Rule.
The 90/10 plan allows for you to have 10% of your calories to be whatever you want whether it’s Greek yogurt or a Snickers bar. (Read more about the 90/10)
2. Drink at least half your body weight (in ounces) of water.
It will help you decide if you are hungry, help your weight loss, and improve your skin. Plus it’s cheap to free! Embrace it!
3. Eat 5 times a day.
4. Aim for a larger breakfast, a protein-based dinner, and limit simple carbs (fruit/dairy) in the morning.
Check out my meal plans.
5. No eating after 9 pm or 3 hours before bed.
This isn’t just for your digestion, but a way to control late night cravings. Close the kitchen and unwind.
6. Get your heart rate up for at least 20 minutes.
7. Don’t skip meals.
As crazy as it sounds, if you skip meals it confuses your body, and it will hold onto fat. Think about the caveman, if you had to go days without food your body would store everything it could.
8. Eat lean proteins with every meal.
This may be eggs, chicken, lean beef, salmon, or even nuts.
9. Watch Portions (size of your palm).
You can find some great guides online with visual cues.
10. Sleep between 10pm – 6am or 7-8 hours each night on a schedule.
This will help your metabolism, muscles, and even human growth hormone which has been called the fountain of youth.
11. Limit whole grains and natural starches; load up on fibrous carbs.
I did the Whole 30 earlier this year, and I was so shocked by how much better I felt without grains. I am NOT one to eliminate food groups, but I can’t help but say the Whole 30 worked for me.
12. Manage Macronutrients
People who are apple shaped and can put on muscle (endomorphs) need 40-50% carbs, 30% protein, 20-30% fat. I focus on having a lean protein, vegetable, and healthy fat at every meal.
13. Finally — avoid Stress!
Take time for you, say no to the good and yes to the great, and rid yourself of negative people. A great line to use instead of immediately saying yes is, “Thank you for thinking of me. Let me check my calendar and get back to you.”
What are your favorite daily habits that help you be the biggest loser and feel better?
*Always consult your doctor before making any changes to your workouts or diet. I am not a certified nutritionist or personal trainer. The Biggest Loser isn’t affiliated with this post.