50 Quick Weight Loss Tips
Losing weight is a journey made up of a million healthy choices we make each day. So keep these 100 tips in mind to continue on that healthy path, little by little.
- Mix up your routine to avoid weight-loss plateaus.
- Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
- Go for kettlebell workouts — the average person burns 400 calories in 20 minutes.
- Add sprinting intervals to your workout to target belly fat.
- Add an extra five minutes to your cardio routine.
- Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
- Don’t just stand there! Do squats while brushing your teeth, calf raises while standing in line, or lunges while chatting on the phone.
- When nature calls, use a bathroom on a different floor to make you use the stairs.
- Keep weights in the living room so you can do some reps while watching TV.
- Do one of these 10-minute videosright now.
- Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
- Take time once a week to plan out and shop for meals and snacks so you’re prepared whenever hunger strikes.
- Keep a food journal and email it every night to a friend or family member. The accountability will keep you honest.
- Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
- Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jarsare also a great visual reminder of reaching your goal.
- When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
- Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
- Baggy clothes hide your body and encourage lounging around. So even when you’re relaxing at home, wear fitted clothes to keep you on track.
- Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
- Don’t keep junk food in your kitchen. If it’s not there, you can’t be tempted by it.
- Aim for a 300- to 400-calorie meal.
- Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
- You already know never to skip breakfast, but it’s also important to eat within an hour of wakingto boost your metabolism.
- Include at least 10 to 15 grams of protein, which suppresses ghrelin, a hormone that stimulates your appetite. Include eggs, which are proven to control hunger.
- Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
- Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels) and include a little fat.
- Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on hand instead of eyeballing.
- Bake a healthy breakfast ahead of timeto ensure you don’t grab a sugary scone on the run.
- Make pancakes even healthier by adding mashed baked sweet potato, somepureed spinach and blueberries, or cooked quinoa.
- Eat a grapefruit instead of drinking juice; the fiber will help you feel full longer, and grapefruit is proven to help with weight loss.
- Keep this meal between 400 and 600 calories.
- Buy fun containers, and pack lunch and snacks from home.
- Label eachwith time and calorie amounts to avoid eating everything all at once.
- Double dinner recipes so you can have the leftovers for lunch.
- Pack five salads on Sunday nightso your healthy meal is already made.
- Add cooked whole grains to a saladto increase the fiber and protein and make the meal feel more satisfying.
- In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning.
- For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
- Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
- Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.
- Keep this meal between 400 and 600 calories. Serve yourself a smaller portion, so if you like going back for seconds, you’ll just end up eating a normal-size portion.
- Use salad-size plates instead of dinner-size ones.
- At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you’re more likely to get greens with your dinner.
- Chew gum while cooking to keep from snacking.
- Salt causes bloating and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead.
- Celebrate Meatless Mondays by making a meal starring beans (another weight-loss aid). You’ll love this sweet potato and black bean burrito.
- Spray on salad dressing instead of pouring.
- Cut veggies into larger-size chunks. The more chewing you have to do, the slower you’ll eat, allowing your brain to recognize the “I’m full” sensation.
- Freeze pureed veggiesto add extra fiber to sauces and soups.
- Halfway through your meal, stop and drink some water and decide if you’re really hungry for the rest or if you’re just eating it because it’s on your plate.