Think for a moment about your goals. What do you really want? And what’s the best way to get there?

Humans are different creatures from the rest of the animal kingdom. For one, we have the capacity for rational thought. And another difference is that we tend to want to improve our lot in life. Our status, money, health, wellness, and how others perceive us.

This type of behavior isn’t really found elsewhere in nature. It has, however, been a primary driver in our innovation as a species. We are constantly looking to improve, continually challenging our own status, and striving for change.

So, suppose you are looking to change something about yourself. What’s the best way to go about it? Well, first, identify what it is you want to change.

Next, identify why you want this change. The next step before initiating change is to lay out a plan to get there. Finally, once you have a plan, you must act on that plan.

Sitting around and hoping for a result never works. You might as well sit around and wish to win the lottery without buying a ticket. It takes concrete action and commitment to that action to see results.

Let’s say; for instance, you want to improve your financial situation. There are dozens of economic improvement gurus out there, but all will agree that the first step toward meaningful change is coming up with a plan. Once you have done this, the next step is implementing that plan, and sticking to it without deviating.

In this example, a basic plan will probably start with creating a budget, and assessing your current income levels so you can begin to save and invest. Now, if you leave out one of these steps, your path to improvement could be seriously hampered.

Often, we get so busy with the idea of the outcome that we forget to follow a plan. We just want improvement. And many will try to skip to the end without following the process. This pitfall is very common in all types of self-improvement.

Most are eager for change yet unwilling to focus on a proven path to success.

You can see examples of this often in those looking to lose weight. All too often, especially with New Year resolutions, an individual will start full of zest towards a weight loss goal. They may buy new exercise equipment, get a gym membership, and download a calorie app.

Then, as is so often the case with our need for instant gratification, a person will become frustrated. The progress isn’t happening like they think it should. It’s not happening fast enough, and we become impatient. Then comes the skipping to the end.

People will spend money on meal replacement shakes, metabolism-boosting medicines, and supplements, or they may even starve themselves. Sure, these things can lower your weight – but if you are after long-term and sustainable results – the best course of action is to develop a consistent routine. But where do we start when coming up with this plan? An easy life hack to make things as easy as possible (while being as effective as possible) is to follow the science.

Let’s look at what has been proven to work in weight loss. Some of the items in this plan may be old news (which means they are tried and tested), and others may surprise you.

A solid plan for weight loss.

The weight loss world is undoubtedly full of gimmicks and “quick fixes.” And while these may be appealing in the short-term, long-term results are somewhat dicey. Instead, let’s look at five proven ways to achieve sustainable weight loss.

Drink plenty of water

This is a popular and proven method to improve your weight loss. It’s easy to do and sustainable over the long term.

Drinking 500 ml of water will help increase your metabolism by 30% for around one hour. This means that you will burn more calories at a faster pace.

Often when you feel dehydrated, hunger can creep in on you. When this is the case, reach for a glass of water instead of a snack. This will help reduce your craving for food and get rid of that hungry feeling. You can also drink a glass of water about 30 minutes before eating, decreasing your calorie intake by about 13%.

One study showed that you can lose up to 44% more weight if you drink 500 ml of water before each meal than if you don’t. That’s quite a difference!

So, concentrate on drinking the proper amounts of water at the right time. Your appetite will improve, you will decrease your calorie consumption, burn fat and lose weight faster.

Be mindful while eating.

Identifying the feelings and effects of food on your body will help shape your eating habits and help your food choices. The process enables you to pay more attention to the taste and fullness of your food. This simply means you are highly aware of your food and drink.

Mindful eating is not an official diet. However, it helps to shape a healthy one. Your body tends to let you know how food affects it. As you pay attention to these sensations, you’ll open your mind to giving your body healthier and more nutritious food.

This powerful tool and proven weight loss method help you focus on eating habits. It also lets you enjoy the foods you eat more and shape healthy choices. Here are a few tips for mindful eating:

• Eat food slowly and chew it properly – this method discourages overeating by allowing your brain time to realize that you are full.
• Sit down and pay attention – preferably sitting at a table. Slow down and take the time to relish your meal.
• Make good choices – choosing foods full of nutrients will keep you full and satisfied for hours.
• Avoid distractions – while eating, turn off your phone, laptop, or television, and enjoy the moments

Avoid added sugar.

One of the worst ingredients in the modern diet is added sugar. And most people consume way too much sugar.

According to multiple studies, added sugar results in obesity and other conditions like Type 2 diabetes and heart disease. Avoid sugar and other processed foods if you want to lose weight and stay healthy.

Watch the labels on food packaging. Even many so-called healthy foods are loaded with sugar.

Eat more fruits and vegetables.

Vegetables and fruits have many properties, such as vitamins, fiber, and minerals, making them very effective for weight loss. They are lower energy-density foods with higher water content, making them very filling. Try to have fruits and vegetables comprise at least 75% of your meals. This will lead to higher levels of nutrition in your body, improve your health, and help in your weight loss goals.

Get good sleep.

Sleep, of course, is essential for metabolism and for your body to function well. Lack of quality sleep affects your physical activity and your appetite.

Multiple studies have shown that sleep deprivation is one of the most significant factors for obesity. By maintaining proper sleep habits, you will feel better, and your metabolism will stay healthy. Therefore, you should try to get at least 8 hours of sleep every day.

Please remember that there are no quick fixes regarding sustainable weight loss. Get a plan, start incorporating good habits, and stick with it. You will see results.

Working on the sleep angle.

These proven methods for weight loss may seem easy to incorporate and mainly rely on changing your relationship with food and your health. Getting proper sleep can pose one of the biggest challenges for some people.

Here are a few quick tips for getting better sleep that you can incorporate quickly into your routine.

Get a schedule.

Stick to a strict sleep schedule of when you will go to bed and when you will wake. Keep the same program on the weekends. This will enforce a regular sleep-wake cycle in your body. If you don’t fall asleep within 20 minutes of going to bed, leave your bedroom and do something relaxing, like reading or listening to soothing music. Go back to bed as you get tired, but stick to your schedule, day in and day out.

Pay attention to what you eat and drink.

Don’t go to bed hungry or stuffed from a late-night snack. Limit nicotine, caffeine, and alcohol before bedtime. Caffeine can take hours to wear off, and alcohol may feel as though it is helping you to fall asleep, but it will disrupt your sleep later in the night.

Create a restful environment.

Keep a cool, quiet, and dark room. Limit exposure to light in the evening and avoid prolonged use of devices just before bedtime. Perform calming activities before bed and try relaxation techniques to set the mood before sleeping.

Perform physical activities daily.

Get up and move throughout the day. Use your body, and don’t be afraid to give it a workout. Just don’t become too physically active right before bed.

Manage your worries.

Make an attempt to resolve worries and concerns before you try to sleep. Write down what’s on your mind, then set it aside for the next day. Consider meditation and other stress-relieving activities.

Sleep on quality products.

It’s all too easy not to consider what you are sleeping on. You might get the most available pillow or mattress from the big box stores and think that will do. However, take your time and perform a little research. Try different products and find the right balance of support and comfort for your body. Everyone is different, and we all require different levels of support.

Fortunately, there’s a company dedicated to making only the finest sleep products available. They are committed to helping you get the most restful sleep possible.

The difference quality can make.

Honeydew Sleep is a small company with this big mission in mind. Based in southern California, they offer fine, top-tier products that can overcome the battle for quality sleep.

Think about your pillow for a second. How does it feel against your skin? Is it smooth and soft? Does it caress and support your head and neck? Or are you constantly adjusting it to get comfortable?

The sleep experts at Honeydew Sleep know that sleeping on the finest material that offers the most natural comfort is paramount to a good night’s rest. So, they designed a pillow that supports great sleep and promotes the healthy state your body needs.

Sleeping well is proven to help in your weight-loss goals. So with that in mind, consider this best-selling product from a company that genuinely cares about your sleep.

Scrumptious Side Pillow

Despite the name, this pillow works well for all sleeping positions, and is the ultimate combination of comfort and support, giving you proper alignment and pain-free sleep. There’s no wonder why this original product is Honeydew Sleep’s best-selling!

After several years of development, during which countless prototypes and fill combinations were tested, sleep experts (and husband and wife) Jonathan & Evita Kunke felt that they had finally made their perfect pillow. After making some for family and friends, the response was overwhelming, and Honeydew Sleep was created to make their “Scrumptious” pillows more readily available to the public.

Built for your comfort and support, every part of this pillow was meticulously and deliberately obsessed over to create a pillow that would help them achieve their goal: To wake up pain-free and refreshed, full of energy and ready to take on your day.

Every pillow has a hidden zipper, where their fantastic fill can either be added to the pillow or taken away. There are no one-size-fits-all clothes, so there should never be one pillow size for everyone. Adjust the pillow to meet your needs –  Honeydew provides free fill for life – to do just that.

People cannot seem to stop saying good things about the Scrumptious Side Sleeper Pillow –

I have spent hundreds and hundreds of dollars trying to find the right pillow. I wish I would have tried this one first. I love the cutout for side sleeping. My neck rests comfortably on the follow while my shoulder rests inside the cut out. Highly recommend! – Lyndi M.

Lyndi’s review is among the hundreds of positive reviews for this fantastic product.

Honeydew Sleep is so confident that you will love your new pillow. They offer a 60-night unconditional money-back guarantee.

If this isn’t the best pillow you have ever slept on, return it at no cost.

Take control of your fitness and weight loss goals by prioritizing proper sleep. It’s one of the easiest proven ways you can get to your goal and start seeing results fast.

Consider investing in a premium product designed to be enjoyed by anyone. Honeydew Sleep has the perfect product when you are ready.

* In partnership with our friends at Honeydew Sleep* Photo courtesy of Honeydew Sleep
* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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