25 Easy Ways to Lose Weight Fast
You know the drill when it comes to losing weight - take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician's campaign pledges. Here are more than 25 easy
cairo (I-Newswire) December 6, 2013 - You know the drill when it comes to losing weight - take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician's campaign pledges. Here are more than 25 easy ways for you to finally lose the weight.
1) Have a 300-calorie breakfast
I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds.
2) Carry a palm-size notebook everywhere you go for one week.
Write down every single morsel that enters your lips-even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don't.
3) Skip the salty aisle
I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings.
4) Walk for 45 minutes a day.
The reason we're suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you're eating.
5) Get fit in five
I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I'm more toned than ever.
6) Find an online weight-loss buddy.
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
7) Kick the habit
I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I've already dropped 37 pounds in three months!
8) Downsize your dinner plates.
Studies find that the less food put in front of you, the less food you'll eat. Conversely, the more food in front of you, the more you'll eat - regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches (making them look forlornly empty if they're not heaped with food), serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.
9) Switch to ordinary coffee.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.
10) Nix nighttime eating
Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I'd eat at night was junk food anyway, so it took only two months to get my pre-baby body back.
11) Eat 90 percent of your meals at home.
You're more likely to eat more-and eat more high-fat, high-calorie foods-when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them!
12) Eat slowly and calmly.
Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
13) State the positive.
You've heard of a self-fulfilling prophecy? Well, if you keep focusing on things you can't do, like resisting junk food or getting out the door for a daily walk, chances are you won't do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight." "I will get out for my walk today." "I know I can resist the pastry cart after dinner." Repeat these phrases like a mantra all day long. Before too long, they will become their own self-fulfilling prophecy.
14) Healthy up your happy hour
After work, my colleagues and I always grabbed dinner-and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I'm down 40 pounds.
15) Spend 10 minutes a day walking up and down stairs.
The Centers for Disease Control says that's all it takes to help you shed as much as 10 pounds a year (assuming you don't start eating more).
16) Eat equal portions of vegetables and grains at dinner.
A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies doles out a mere 50 calories, on average, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University's Sargent College. To avoid a grain calorie overload, eat a 1:1 ratio of grains to veggies. The high-fiber veggies will help satisfy your hunger before you overeat the grains.
17) Wash something thoroughly once a week
-a floor, a couple of windows, the shower stall, bathroom tile, or your car. A 150-pound person who dons rubber gloves and exerts some elbow grease will burn about four calories for every minute spent cleaning, says Blake. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt. And your surroundings will sparkle!
18) Pile on the veggies
By adding vegetables to the foods I love-like eating pizza topped with arugula and green peppers instead of pepperoni-I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!
19) Switch from regular milk to 2%.
If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you'll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
20) Save room for your dessert
I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I've still managed to lose 20 pounds in three months.
21) Take a walk before dinner.
You'll do more than burn calories - you'll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.
22) Eat a frozen dinner.
Not just any frozen dinner, but one designed for weight loss. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. An easy way to keep dinner calories under control is to buy a pre-portioned meal. Just make sure that it contains only one serving. If it contains two, make sure you share.
23) Watch one less hour of TV.
A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there's probably one you don't really want to watch anyway) and go for a walk instead. You'll have time left over to finish a chore or gaze at the stars.
24) Close out the kitchen after dinner.
Wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.
25) Pack nutritious snacks.
Snacking once or twice a day helps stave off hunger and keeps your metabolism stoked, but healthy snacks can be pretty darn hard to come by when you're on the go. Pack up baby carrots or your own trail mix made with nuts, raisins, seeds, and dried fruit.
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Published in:Health & Fitness
Published On:December 6, 2013
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