Losing weight isn’t easy, and whoever tells you differently is lying. It takes commitment, hard work, and for many, a complete lifestyle makeover. But these 56 techniques will make losing weight much easier:
Limit Your Calorie Intake
Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It’s difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo: each day, cut out 250 calories from your diet and burn 250 through exercise. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.
Check out this calorie calculator to figure out how many calories to consume each day, based on your current weight and your weight-loss goal. Don’t dip below 1,200 calories to prevent going into starvation mode, which makes your body hold on to weight.
Get Up and Out—No Matter What
Even when you’re swamped, stay active with a 10-minute break to rev up your body. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You’ll also get some sunshine.
Stop Skipping Evening Workouts
At the end of a hard day, it’s easy to find an excuse to skip the gym or your run. To stay committed, tell yourself that an evening workout is not optional. And honestly, who couldn’t use an extra boost of endorphins after a tough meeting? If it’s too dark to head outside to exercise, these at-home workouts will do the trick.
Focus on Intense Cardio
Doing difficult 45-minute cardio sessions a few times a week can boost your metabolism. Better yet, a study published in Medicine & Science in Sports & Exercise showed that each intense cardio sessions can elevate your metabolism even after you stop sweating, burning additional calories post-workout. Some intense cardio workouts to try: running, indoor cycling, or interval training (like this pyramid treadmill workout).
Just because you’re going on vacation doesn’t mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don’t take up too much space, like these five fitness accessories.
Stop With the Scale
It may be tempting to step on a scale whenever you see one, but if it’s making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but remember that your weight isn’t always the most accurate measure of success. You could be building fat-burning muscle, which could push the number up.
Aside from keeping you hydrated, regular water consumption may aid with weight loss, according to recent studies. Drinking water before a meal ensures you’re hydrated (and being dehydrated can make you think you’re hungry, causing you to eat more). What’s more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. A small study found that drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!
Eat Your Veggies
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber. So make one of these 51 vegetable-focused recipes for your next meal.
Eating early in the day can help your body burn more calories. Read on for more tips on how to boost your metabolism.
Shorten Your Workouts—But Make Them Count
Short, intense cardio workouts can be just as effective as longer ones, which means you reap the calorie-burning rewards. Start with one of these 10-minute workout videos.
Enjoy the Food You Eat
One of the worst things you can do when you’re trying to lose weight is eat too little. Instead of depriving yourself, enjoy small indulgences or schedule a cheat day—and don’t obsess over it. After all, eating high-calorie foods every once in a while won’t wreck a healthy diet. In fact, allowing yourself to indulge on occasion can help you develop a healthy relationship with food that may help you from bingeing later.
Play the Calorie Game Correctly
Losing weight is about simple math; don’t fool yourself into thinking that a workout is a free pass to splurge. This mindset could lead you to eat more calories than you burn, which will result in weight gain instead of weight loss.
Stop Eating Junk Food
It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol. From high energy levels to glowing skin, here are five reasons why an elimination diet can work for you.
Eat Tons of Blueberries
Blueberries aren’t just full of antioxidants. They may play a role in reducing belly fat , too. Blueberries are loaded with anthocyanin, which alters the activity of genes found in human fat cells and makes it more difficult to put on weight. So go ahead and try one of these healthful blueberry recipes.
With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries contain natural substances that ward off obesity. Pretty cool, right? Added bonus: They also protect against diabetes and act as an anti-inflammatory. Dietician Cynthia Sass recommends eating the fruit on its own in a raw, natural state.
Keep It Fresh
Maybe you don’t eat a ton of junk food, but there are still some seemingly healthy —but highly processed—foods out there. Get as close to nature as you can and eat a diet filled with all-natural whole foods. They’ll help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all of your workouts.
Stick to Your New Habits Even After You Lose Weight
You used to devour a big bag of potato chips with your lunch, but when you decided to lose weight, you replaced it with a side salad. Now that the weight is off, don’t go back to your chips habit. Losing weight is a lifestyle change, not something you do until you reach your goal. Once you go back to old eating habits, the weight will creep back on. Give yourself room for indulgences, but make sure it’s all in moderation.
Push Your Body
If you don’t feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.
Eat Fiber in the Morning
One key to losing weight is eating foods that keep you full. The strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Try these 10 high-fiber cereals or these breakfast meals that contain at least 10 grams of fiber.
Live an Overall Active Life
Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight—but scheduled sweat sessions aren’t enough. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden. All these things will help burn calories and keep you in an active frame of mind.
Pack a Lunch
Packing a healthful lunch is one of the best ways to stay committed to a healthy meal plan. When you order in or take out, it’s hard to assess how many calories your meal contains. Prep your own meals, and you’ll know exactly which ingredients you’re eating.
Eat Chickpeas and Grapefruit
These foods might as well be a dieter’s best friends. Chickpeas have been found to help dieters break bad snacking habits, and eating half a grapefruit before every meal has been shown to help dieters drop more pounds than forgoing the citrus fruit.
Tune in to Your Workouts
It seems like everyone is attached to cell phones these days. Even if you’re use yours to stream your workout playlist, you shouldn’t be texting or chatting while you’re at the gym. Giving each workout your full attention allows you to maximize results for an even greater payoff.
Monitor Your Progress
If weighing yourself gives you anxiety, then monitor your progress by looking in the mirror or noting how your clothes fit.
Exercise in the Morning
Studies have found that people who exercise in the morning work out harder than those who exercise at other times in the day.
Switch to Blue Plates
The color blue is considered a natural appetite suppressant. You don’t need to don a pair of blue-lens shades before you eat; just use blue plates.
Always Pay for Food in Cash
The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.
Muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day, compared to fat, which averages about two calories per day.) Even if you consider yourself active, it’s important to make strength training a part of your fitness routine. Here are some beginner strength-training moves to get you started.
Make Life About Fun
Since stress is shown to cause weight gain by triggering the body to eat more — especially foods high in sugar and fat — make sure you give yourself time to relax and unwind. And it’s an added bonus that so many fun activities (like dancing, hiking, and
Cut Up Your Food
It may seem juvenile to cut food into tiny pieces, but the strategy works. A study found that cutting up food helps trick the brain into thinking there’s more on the plate, which can translate into eating less while still feeling satisfied.
Keep a Food Journal
Keeping a tally of all the calories you consume in a day is an effective way to help you stay on track. Studies show that dieters who keep food journals lose more weight. Track your caloric intake on your iPhone with one of these apps, or use a journal if you prefer pen and paper. Not only will a food journal keep you on top of your calorie intake, but it will also keep you accountable for the kinds of food you are eating.
Practice Portion Control
Portion control is essential for losing weight and keeping it off. Healthy foods, like nuts and avocado, still pack on the pounds when eaten in excess. Make sure to check the serving size on food labels, and invest in some of these handy products that help keep portions in check. The key is to always strive for balance and moderation on your plate.
Don’t Keep Treats in Your Cabinets
Chips and chocolate — these two foods are like kryptonite, especially when readily available in your home, so make sure they never cross your doorway. You can’t eat something that’s not in the cabinets, after all. Host of The Biggest Loser Alison Sweeney has a tortilla chip problem, and she keeps herself healthy by never stocking this snack at home. The more healthful food you keep in the home, the more likely you are to snack smarter.
Use Your Friends
Maintaining a healthy lifestyle can be much easier with the support and motivation of like-minded friends. Having a healthy support group can lead to better choices for yourself; you may end up moving more, cooking healthy dinners together, and making other lifestyle choices that can contribute to weight loss.
Drink Green Tea
Water’s not the only metabolism booster in town. Studies have shown that drinking green tea can give your metabolism a tiny increase — which can add up to extra calories burned a week! Not only that, but the beverage has got some major antioxidant power, so drink up.
Visualize Indulgent Treats
Contrary to the “don’t think about it” theory of controlling food cravings, visualizing a sweet treat can be a good thing. Study participants who bit into indulgent food after imagining eating it actually consumed less.
Spice Things Up
Adding an extra dash of spice at any meal may just help you burn a few more calories for the day. That sprinkling of cinnamon on your morning latte can lower cholesterol levels and regulate blood sugar, and that turmeric in your spicy dinner can slow down the growth of fat tissue in your body. Capsaicin, the chemical in peppers that makes them hot, also boosts metabolism.
Mix Things Up
It’s important to keep things fresh by mixing up your exercise routine. The variety will stop your body from hitting a plateau, and you’ll be less likely to get burnt out.
Always Eat Breakfast
Skipping breakfast is a huge mistake if you want to lose weight. Enjoying a hearty and nutritious meal in the morning can actually jump-start your metabolism and encourage pounds to drop. Choose a breakfast that’s high in protein to give you energy and full of fiber to keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.
Join a Fitness or Weight-Loss Community
Whether it’s a national program like Weight Watchers or an online website like My Fitness Pal, being part of a weight-loss community is a great way to find support on this sometimes difficult journey. Aside from utilizing the program’s tools, many sites allow you leave comments and messages on other members’ profiles.
Get Your Downward Dog On
Most people think of yoga as relaxing and calm, but there are a ton of poses that make muscles quiver and get the heart rate up, which can make for a big calorie burn. The next time you’re breathing in basic poses, try these challenging variations.
Watch Your Drink Calories
Between those refreshing margaritas and a hankering for a midday mimosa, a day off can be all the convincing you need to spend it imbibing. But making sure you watch your drink calories is important if you want to lose weight. Stick to one of these low-calorie cocktails, or skip the cocktails altogether for flavored water or some of these refreshing, hydrating snacks.
Get Some Sleep
Life gets hectic, but make sure you’re getting enough sleep. Besides strengthening your immune system, proper rest also ensures healthy eating habits. On a daily basis, sleepy people eat more, and since the body functions poorly when sleep-deprived, it ends up storing more fat, i.e. inadequate sleep can lead to an extra three pounds a year! Besides, think about all the workouts you skip when you’re too tired to get to the gym.
Eat Breakfast Within One Hour of Waking
Eating breakfast is essential for weight loss, but what time breakfast is eaten is also important. Make sure to to eat breakfast within an hour of waking. An early breakfast helps maintain circadian rhythm and boost metabolism.
Have Dessert For Breakfast
If you’re going to have a treat, then you may want to make it a breakfast muffin. A study of overweight people who lost weight on a diet found that those who ate a large breakfast that included a sweet treat kept off more weight than those who ate a smaller breakfast with no treat. The sugary treat they ate at breakfast helped curb sweet cravings later in the day. Just make sure to balance the treat off with lean protein and complex carbs.
Snack Right at the Office
Sugary or sodium-laden snacks seem to always be available at the office. Resist temptation by coming prepped to work with healthy snacks that won’t break the calorie bank. In the morning, cut up some fresh fruit or veggies, or make one of these nutty snacks for a dose of protein and omega-3s.
Set New Goals
Even if the first 10 pounds are already off, it’s important to redesign fitness goals as you progress. As you do this, remember to always celebrate healthy accomplishments like hitting a new running milestone. The simple act of acknowledgement does wonders for motivation.
Invest in New Gear
In the same way you can’t wait to wear those new shoes you bought, pick up some cute fitness gear. You’ll be surprised how eager you’ll be to throw it on and head to the gym! It doesn’t have to cost a fortune either: splurge on a single item from Lululemon or Zobha, but fill in the blanks with some of our picks for cute but inexpensive gear.
Healthy Foods Don’t Mean All-You-Can-Eat
Avocados, peanut butter, sweet potatoes, brown rice — these foods are all nutritious, but that doesn’t mean they’re void of calories. You still need to be aware of serving sizes, even for foods that are good for you. Here’s a handy guide for portion sizes of calorie-dense healthy foods.
Get Sweet on Potatoes
Aside from providing ample amounts of vitamin A, sweet potatoes are a weight-loss wunderkind: they help increase levels of adiponectin, the blood-sugar-regulating hormone, in the body, and have a relatively low glycemic index rating, which can help prevent blood-sugar spikes after you eat. This, coupled with their already sweet and fibrous nature, can help keep hunger and sugar cravings away.
Head to Boot Camp
If you’re trying to lose a couple of pounds, stepping up your current workout routine may be all that it takes. And since time is of the essence, nothing gets results like sweat-inducing total-body bootcamp workouts. Check out our list of 10 bootcamp workouts that’ll be sure to blast calories fast.
Keep Up the Bedroom Action
A lot of couples’ sex lives can slow down a bit, especially if they’ve been together for awhile. So here’s a little reminder to make time for intimacy. Not only will it keep you emotionally connected, but also, there are many health benefits to getting busy, like a decrease in stress, which help benefit weight-loss goals.
Go For Protein, Not Sugar
While pancakes and danishes are appealing for brunch, sweets aren’t something to devour regularly at breakfast. High-protein choices, like eggs, yogurt, and whole grains, are lower in calories, provide long-lasting energy, and help to curb midmorning cravings for sugary pick-me-ups.
Dining out occasionally is a nice way to spend an evening, but avoid making it a habit. The secret ingredient at many restaurants is butter and excessive oil — in other words, fat. Studies have repeatedly shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you control ingredients and also helps manage portion sizes. At a loss for what to do in the kitchen? Here are some healthy recipes to help get you started.
It may seem counterintuitive, but eating more and more often can help you lose weight. Frequent meals — about five or six in a day — can boost your metabolism, and eating larger volumes of healthy foods that are full of lean protein, fiber, and other nutrients — rather than foods high in refined carbs and processed ingredients — helps give you energy and keep you full without all the calories.
Eat Foods That Fight Fat
Since every calorie counts, make sure to eat foods that fight fat, like almonds and oatmeal, as well as soy beans and sweet potatoes. Don’t fear the MUFAs either; monounsaturated fatty acids fight belly fat, so make sure to add avocado and nuts like almonds to your daily diet.
PUBLISHED: June 10, 2014