If you’d like to shed some pounds, but the thought of taking on a super restrictive diet has you riddled with anxiety – fear not! You don’t have to fad diet anymore. Easy weight loss doesn’t have to be this complicated.
Fad diets aren’t all they’re cracked up to be. Why? Well, they don’t work. They’re aimed at achieving rapid results, and oftentimes they just aren’t sustainable over the long term – even for the most dedicated person.
So, what does work?
Well, your best bet is to follow a variety of weight loss tips and tricks — because together, they can have a huge impact. These tips work because they’re simple enough to become everyday lifestyle habits.
Get started with eight easy weight loss tips that really work!
1. Don’t Skip Meals
Skipping meals does not lead to easy weight loss. When you skip a meal, it almost always comes back to haunt you. You wind up with a monster hunger by your next meal, and you could wind up consuming twice as many calories to quell that hunger. But here’s an even worse effect: If your brain is alerted that you’re basically “starving,” it will send out a message to your body to slow your metabolism and to start craving high-calorie foods to keep you alive.
Skipping meals can also lead to low blood sugar, which can leave you feeling irritable and fatigued.1,2
2. Serving Size Vs. Portions
When it comes to easy weight loss tips, watching your portion size should be a high priority. If you don’t watch your portions when you eat, you could easily gain weight. In fact, portion size is thought to be a major contributing factor to the U.S. obesity epidemic. It’s important to know the difference between a portion and a serving size.3
Here’s an example: You’re at a restaurant and you order a pasta dish. That large plate the server brings out is a “serving size” that’s been determined by the restaurant. But, there are absolutely no standards for serving sizes. In fact, both a small Coke and a large Coke can be considered serving sizes, but they’re clearly miles apart in calories.
Portion size is what experts have determined is the right size to consume as part of a healthy diet. In terms of portions: a healthy serving of pasta should only be the size of your fist. That’s it. But you can fill up on salad, or vegetables, alongside that pasta.
Your stomach is great at adapting to portion-size, and over time, as you better manage your portions, you’ll start to feel fuller when you eat smaller, healthier amounts of food.
3. Get Enough Sleep
Weight loss and sleep are often closely linked. When you’re sleep-deprived, you’re far more likely to reach for high-calorie foods for a quick energy boost. Even if you do get a fast fix, you won’t feel like exercising. You’re still tired, after all.
Even worse… a lack of sleep can disrupt your body’s ability to process insulin. This can slow your metabolism and potentially lead to major illnesses.4
4. Drink Water Before Meals
Believe it or not, drinking water may help you shed pounds.
A study of adults over a 12-week period determined that drinking half a liter (17 oz.) of water before meals helped them to consume fewer calories. Better yet, those consuming the water as part of their diet lost 44 percent more weight compared to a group who followed only a low-calorie diet.5
Reach for a glass of water about 30 minutes before sitting down to eat. When it comes to easy weight loss tips, this one’s among the most straightforward.
5. Cut Out Processed Foods Entirely
Processed foods may provide quick, easy options for snacking and meals, but they are incredibly high in unhealthy saturated fats, salts, and sugars.
Regularly eating processed foods can lead to high cholesterol and weight gain.6 And unfortunately, the more you eat them the more you crave them. Why? Because sugar is addictive!7
But, the more you start include plant-based foods, the more you will, in turn, crave them. And you can also eat a whole lot more of them at one sitting and still drop pounds.
Don’t be fooled by processed foods labeling themselves as “healthy,” either. Always read the nutritional label. Look for foods with:
- 1.5g of saturated fat (or less) per 100 grams
- 5g of total sugars (or less) per 100 grams
- 0.3 of salt (or less) per 100 grams8
6. Find an Exercise You Love
The first rule of dropping weight is this: Burn more calories than you consume.9
If you’re trying to lose weight, you’ve got to exercise. Full stop. And while many people may say they hate exercising, it’s likely they just haven’t found a type of exercise they love or that they feel confident enough to do. So the answer is to seek something enjoyable so that you’ll stick to it.
Here are some ideas on how to bring more exercise into your life:
- Walk to and from work.
- Get off a stop earlier, and walk the rest of the way to work.
- Walk as a family after dinner every night.
- Try out some classes (dance, martial arts, yoga, cycling, or boxing).
- Find a small friendly gym; if you’re a woman, there are many female-only gyms.
- Take up swimming.
- Establish a regular walking routine.
Aim to exercise at least four times per week consistently. And remember: often, the hardest part is just getting started.
7. Say Goodbye to Soda and Fruit Juice
Soda has become a huge contributor to weight gain in this country.10 It’s also highly addictive because it’s loaded up with sugar. This may not be one of those weight loss tips that you want to hear, but once you break the habit of drinking soda, the craving for it will vanish.
Crushing the soda habit can be difficult. And switching to fruit juice won’t help.
Fruit juice is just as bad for you; fruits are naturally very high in fructose sugars. When you eat fruit whole, as nature intended, you also get lots of good fiber. But fruit juice is concentrated from many pieces of fruit – and it lacks the fiber content. It’s literally just “liquid sugar.”
So, your best solution is to stick to the only liquid that truly hydrates – water. Add a slice of lemon for flavor or choose unflavored sparkling water if you need some bubbles. There’s also a wide variety of herbal teas on the market that you can make hot or cold.
8. Keep Healthy Snacks on Hand
If you want to lose weight faster, break the cycle of reaching for unhealthy, processed snacks on a daily basis. Instead, plan ahead so you’re armed with healthy snacks.
Try to choose snacks that follow the 35/10/35 guidelines set forth by the USDA. Foods and beverages should contain:
- Less than 35 percent fat
- Less than 10 percent saturated fat
- No more than 35 percent of their total weight from sugar
Try to include a little protein in your diet to keep you feeling fuller for longer.11
Some new “fast food” snack ideas to get you started:
- Carrots with hummus
- Bell peppers with homemade guacamole
- Apple slices with almond butter
- Plain, low-sugar yogurt with chopped nuts and berries
- String cheese and an apple
- Fat-free microwave popcorn (add some garlic powder or spices!)
- Cherry tomatoes with mozzarella slices
- Hard-boiled eggs
- A mini can of tuna (packed in water) with a little dijon mustard and half a whole-wheat pita
- Ricotta cheese with cocoa powder
Lose Weight the Healthy Way
Everyone wants to know how to shed pounds fast, but fast, easy weight loss is just not realistic (or sustainable). And you want the results to last forever, right?
Instead, change your lifestyle by following these easy weight loss tips. And if you’re worried about a healthier diet delivering bland foods, don’t. Have you explored your spice cabinet lately? If not, check out the Spicefit blog for some healthy recipes that harness the nutritional benefits of herbs and spices.
You’ll never have a flavorless meal again!
Learn More About Healthy Weight Loss:
Fact Or Fiction: Can Eating Like The French Help You Lose Weight?
The Secret of DygloFit (the weight loss spice!)
The Worst Diet Mistakes That Are Sabotaging Your Hard Work