If you want to get rid of excess weight – and keep it off for good – and you want to do it without having to restrict yourself of your favourite foods and without having to get rid of your social life, then here are 20 real-world weight loss tips and tricks you can use day in and day out. Here we go:
1. Have healthy snacks handy all the time
Never get too hungry as you’ll make bad decisions. Poor decisions are made when your judgment is compromised – and hunger is a primal urge that’s difficult to deny. When you’re famished, it’s hard to hold off until you can find healthy food. As a result, you end up eating anything that’s not nailed down, and typically, regretting it. Planning meals and snacks works the best to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don’t skip meals or skimp on them, either.
2. Eat Foods That Are Red, Orange and Green
At each meal include one food that is any of these colors. By focusing on these foods, you’ll be sure to get some produce on your plate and won’t have space on your plate for higher-calorie fare. What’s more, colorful fruits and veggies help your skin look healthier and younger! You can always start with these 18 best superfoods for weight loss if you need inspiration.
3. Eat One Less Bite
Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!
4. Drink Lots of Water
Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you’ll feel fuller while taking in less calories.
5. Remove Salt from your Diet
Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren’t going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You’ll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.
6. Pour Hot Sauce on EVERYTHING
Yes, don’t just drizzle, pour it on! Adding hot spices to your meals can help curb hunger. Scientists at the University of Toronto found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!
7. Stay Away from Diet Soda
The more diet sodas you drink, the greater the risk you become overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.
8. Focus on Balanced Diet rather than Counting Calories
Making sure each meal has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer.
9. Keep Second Helpings In The Kitchen
By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren’t hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you’ll have to get up, which helps you to be more mindful of what you are eating.
10. Write it Down
Keeping a food record is vital to losing weight and keeping it off long term. Women who kept a regular food records were found to lose twice as much weight as those who didn’t. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!
11. Have a Soup
People who ate a low-calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from New York University. Have a low-calorie broth-based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.
12. Eat Slowly
It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body’s satiety cues won’t be tuned in to those feelings of fullness yet and you’ll just end up eating more. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run.
13. It’s Okay to Eat after 7pm
It’s a myth that you’ll gain weight as a direct result of eating after 7 p.m. These days, work often keeps women at their offices till past 8pm. This doesn’t mean that they should skip dinner if they’re trying to lose weight.
Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be. Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.
14. Eat Before You Go To A Dinner Party
Don’t arrive at a big meal, event, or party starving. One study found that you’ll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn’t fast before the meal. And, you’ll be more likely to eat 47% more calories of that first food before switching to healthier fare. Have a light snack before you go to an event so you don’t arrive ravenous.
15. Wear Form Fitting Clothing
The elastic waistband is the dieter’s fashion enemy number one. When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up. Use this as a way of staying mindful of your goals and to help keep you from overeating.
16. Do Not Skip Breakfast
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.
17. Walk Wherever Possible
Walking is so easy to fit into your daily routine. If you walk whenever possible you’ll burn a load of calories throughout the day and keep your metabolism working at its maximum capability. Here are some ways you can fit some extra steps into your day:
- Take the stairs instead of the elevator.
- Walk to get lunch, to the store, to the gym…walk everywhere!
- Park far from the store entrance to force yourself to walk.
- Take a few extra laps at the shopping mall.
- Sign up for an organized walk.
18. Eat Half A Grapefruit Before Each Meal
A recent study found that eating half a grapefruit before meals may help reduce visceral (belly) fat and lower cholesterol levels. Participants of the six-week study who ate grapefruit with every meal saw their waists shrink by up to an inch! Researchers attribute the effects to a combination of phytochemicals and vitamin C in the grapefruit. Consider having half of a grapefruit before your morning oatmeal, and slicing a few segments to a starter salad – see you weight drop off.
19. Get More Sleep
Make a point of turning in earlier and you’ll see weight loss within a week. Recent study from the University of Alberta in Canada found even just a few nights of sleep deprivation can lead to almost immediate weight gain. More sleep leads to more energy, which makes you able to do more and make better decisions.
20. Try the 2-Week Diet
If you are really determined to lose weight this year—for good—and you prefer a structured plan to jumpstart your weight loss journey, check out the 2-Week Diet.
The 2-Week Diet program has very similar eating and lifestyle principles to what my still slim great-grandfather adheres to.
It is created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 2-Week Diet is a quick fix and a fad diet. But that is where everyone gets it wrong. And I wouldn’t recommend these quick fixes.
With the 2-Week Diet, there are no “gimmicks” or “tricks”. You lose weight by learning to use your body’s own natural hormones and bio-chemistry. Your body is then conditioned to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 2-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time. It does not force you to cut out carbs or fat completely, or starve yourself and make you feel miserable.
With the 2-Week Diet, you follow a specific meal plan for 7 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 2-Week Diet have reportedly lost up to 20 pounds in the first 14 days, and have continued to lose up to 37 pounds in a month.
If you’re a woman who have struggled to lose weight in the past, I urge you to give yourself a chance to transform your health and body in just 14 days with the 2 Week Diet. Click here to read about how my friend Beth, a secret eater who’s struggled with losing weight all her life lost 63 pounds by following the 2 Week Diet.