- 85 Best Weight Loss Tips for Women – How to Lose Weight
- 50 Smart Hacks to Lose Weight REAL FAST!
- How to Lose Weight Without Dieting: 24 Fast Facts
- How to Lose Weight Fast – Quick & Easy Weight Loss Tips
- 1. Eat more vegetables, all of the time.
- 2. Build a better breakfast
- 3. Know your limits with salt.
- 4. Drink more coffee.
- 5. Skip sugary beverages.
- 6. Buy a set of 5-pound weights.
- 7. Eat spicy foods — seriously!
- 8. Go to bed.
- 9. Keep a food journal.
- 10. Take a walk!
- 11. Resist the urge to skip a meal.
- 12. Eat your H2O.
- 13. Munch on mineral-rich foods.
- 14. Ignore the gimmicks
- 15. Let yourself off the hook
- 16. Look for our emblem on food labels.
85 Best Weight Loss Tips for Women – How to Lose Weight
Simple (and small!) changes to your daily routine can help you slim down without dieting. Making healthy choices, eating breakfast and moving every day, is the first step to dropping the pounds and feeling energized.
A little planning ahead can go along way, as can stocking up on healthy foods so you don't fall into a comfort-food rut after a long day. The good news is you really don't have to overhaul your entire eating routine or live at the gym.
Here are 85 evidence-based tips to help you lose weight and keep it off for good. Plus, it might inspire the rest of your family to get healthier alongside you.
Temptation-proof your kitchen.
Start by tossing the treats you simply can’t resist overdoing — whether that’s cookies, ice cream, chips, or soda. You're more ly to reach for unhealthy snacks if you have them, according to Rutgers. In the pantry, stash healthier fare you want to eat only in moderation (nut butters, crackers, popcorn, etc.).
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Keep healthy foods in sight.
Put a big bowl of fruit on the counter, store fresh vegetables on refrigerator shelves instead of hidden in the crisper, and pour whole grains and dried beans into clear jars.
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Have good-for-you snacks handy.
Satisfy your sweet tooth with a couple of dates stuffed with almonds, or indulge a salt craving with a slice of turkey jerky. Nuts have even been linked to weight loss and reducing the risk of heart disease.
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Make breakfast easy.
Figure out one or two quick, nutritious choices you can grab every morning, homemade energy bars. Or try a protein smoothie with frozen fruit, some fresh greens, 1 Tbsp of chia seeds, and a small container of plain 2% Greek yogurt.
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Concoct a backup plan.
We all have nights when we’re too tired to cook. Stock your kitchen with ingredients you can transform into a fast meal, vegetable fried rice, or whole-wheat pasta tossed with steamed frozen Brussels sprouts, walnuts, and a little olive oil.
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Try dinner for breakfast.
Give your body the nutrients it needs to power through your day in the morning instead of before you go to sleep. Stuff a whole-wheat quesadilla with shredded chicken, avocado slices, and Monterey Jack cheese and top it with salsa.
Or try cold whole-grain pasta: Not only is it a time saver, but its carbs are converted into appetite-suppressing fiber instead of sugars. Top leftover pasta primavera or marinara with a fried egg. Then, downsize your dinner and serve yourself appetizer-size portions in the evening.
Good picks include a small piece of vegetable lasagna or a couple of grilled-fish tacos.
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Eat only when the sun is up.
Research suggests that allowing at least 12 hours between dinner and the next day’s breakfast may help speed weight loss; it may let you burn through unneeded fat stores faster or improve the body’s ability to use insulin. Have dinner earlier, or breakfast later — or both!
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Make vegetables the focus of your plate.
Fill half your plate with non-starchy vegetables such as asparagus, kale, artichokes, broccoli, cauliflower, spinach, mushrooms, and eggplant. Then divide the remainder of the plate in half and fill each quarter with a serving of lean protein and fiber-rich complex carbs.
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Work appetite-curbing protein into every meal.
Think salmon, shrimp, chicken breast, tofu, and eggs. And don’t forget beans: For an instant protein fix, fold lentils into rice, black beans into quinoa, or chickpeas into veggie soup.
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Choose carbs in their natural form.
Eat at least two daily servings of minimally processed fiber-rich carbohydrates such as whole-wheat bread or pasta, brown rice, quinoa, and steel-cut oats. That’s as easy as 1 cup of whole-grain cereal for an afternoon snack or a ½-cup scoop of brown rice with a dinnertime stir-fry.
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Flip your dinnerware.
Use salad plates for dinner and dinner plates for salad. Research shows that you'll eat less off small plates because you'll keep your portions in check. For drinks, use your smallest glasses for milk and juice and your biggest ones for water. These strategies work by tricking your eyes.
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Avoid eating from the bag.
Keep your portions under control by never eating straight from the box or bag. Unconscious eating from large bags or containers can lead to over-consuming.
Research from Cornell found that people ate 45% more popcorn from large containers than popcorn served in a medium-sized container. Serve popcorn in a coffee mug, cereal in a teacup, nuts in a shot glass, and granola in a 1/2-cup ramekin.
That will help you make sure your snack doesn’t become a fourth (or fifth!) meal.
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Be fastidious about fats.
Even healthy oils olive oil contain 120 calories per tablespoon. Measure cooking oils by the teaspoon rather than pouring straight into the pan. Also measure nut butters.
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Whether you choose still or sparkling water, drinking more of it can help you eat less. Research shows that drinking water can help you lose weight by helping you burn more calories and reducing your appetite when consumed before meals. For a flavor kick, spike yours with fruits and herbs grapefruit and thyme, strawberry and basil, or blackberry and tarragon.
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Add flavor with spices.
Use spices in place of sugar (which is linked to heart disease and weight gain) to add a sweet flavor to your food. For example, sprinkle pumpkin spice on top of plain yogurt, or put a dash or two of cinnamon on apple slices, oatmeal, or sweet potatoes.
What you'll need: Pumpkin spice ($5, amazon.com)
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Watch that latte.
Sugar-filled syrups can add hundreds of hidden calories to an otherwise calorie-free cup of coffee. Instead of having a flavored latte, sprinkle cinnamon or cocoa (unsweetened) on a cappuccino. You’ll save 120 calories and 22 grams of sugar—or more.
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Make coffee at home.
Opt for a homemade coffee shake with a mocha twist. Toss brewed coffee, a splash of skim or milk alternative, a small squirt of chocolate syrup, and a handful of ice into a blender. You'll be sipping about 70 calories instead of the 400-plus calories in a Starbucks Mocha Frappuccino Blended Coffee drink.
What you'll need: Sugar-free mocha coffee syrup ($4, amazon.com)
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Crunch your produce.
Liquid calories aren't as filling as calories from whole fruits and veggies, says Joy Bauer, R.D. An orange has about 2.
5 g fiber and 47 calories, while 16 oz of orange juice has about 1 g of fiber and 220 calories, so Bauer recommends eating your fruits and veggies rather than juicing them.
If you do opt for juice, try a green one made with naturally low-sugar vegetables spinach, kale, cucumbers, and celery with a splash of fruit juice for half the calories and a third of the sugar.
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Fill up on fiber.
Fiber is an indigestible carbohydrate from plant-based foods bran flakes and strawberries that absorbs water and helps us eliminate waste as it travels through the digestive system.
According to a review published in Journal of American College of Nutrition, fiber may increase satiety to keep you fuller longer and dietary fiber intake is associated with lower body weight.
Mayo Clinic recommends that women should aim for at least 21 to 25 g of fiber a day, while men should aim for 30 to 38 g a day.
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Add crunch to your salad.
And we're not talking high-sodium croutons. Toss in chopped apple, radish slices, water chestnuts, or toasted walnuts to get a satisfying crunch plus a boost of nutrition.
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Keep your stress levels down.
Stress is a sneaky culprit when it comes to weight gain. Feeling stressed may cause you to crave unhealthy foods sweets, carbohydrates, and fats even when you aren't actually hungry, according to a study published in Physiology & Behavior.
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Avoid starchy noodles.
Skip refined carbohydrates white pastas and breads that are stripped of important nutrients and minerals fiber. Instead, try delicious zucchini linguine with meatballs or spaghetti squash.
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Get your steps in.
It's important to make sure you get your body moving every day, not only for weight loss, but also for your health. Walking about 10,000 steps a day reduces your risk of coronary heart disease, certain cancers, diabetes, and high blood pressure, according to Kettering Health.
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Don't skip meals.
When you get too hungry, you're less ly to make healthy choices. According to the NHS, skipping meals can result in fatigue from lack of essential nutrients, and you may be more ly to snack on high-fat and high-sugar foods, which could result in weight gain.
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Make it a lifestyle.
To lose weight for good, avoid dieting or unhealthy habits you practiced in the past. Fad diets are temporary, restrictive, and can limit your nutritional intake, which can leave you feeling hungry and deprived, according to researchers at UCLA.
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Shop on a full stomach.
Avoid grocery shopping when you're hungry. You're ly to make impulse purchases that could lead to weight gain. According to research published in JAMA, hungry shoppers purchased six high-calorie items in comparison to four purchased by those who were full.
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Eat enough calories.
Eating too little can be extremely dangerous for your body. According to Medical News Today, having a Body Mass Index (BMI) of under 18.
5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue.
Healthline reports that the average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.
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Cut down, not out.
Trim portions of food instead of removing entire categories (carbs, fats, etc.). The Dietary Guidelines for Americans recommends for adults 18 and older to eat 45-65% carbohydrates, 20-35% fat, and 10-35% protein for a 1,500-2,000 calorie diet.
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For a fit and toned figure, dieting alone isn't enough. You also need to exercise. The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week.
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50 Smart Hacks to Lose Weight REAL FAST!
Find it hard to keep to a diet? Hate calorie counting? Follow these easy tips and you'll shed the kilos without (too much) hardship:
1. Think Drink
If you're feeling peckish, reach for a glass of water first. When you're thirsty, your body can send out hunger signals, a drink of water might just dispel your hunger pangs.
2. Be an Early Bird
Important tip: exercising in the morning will boost your metabolism for the rest of the day.
3. Reduce Cravings
To cut cravings, rub the area between your nose and your top lip with your first finger for about a minute.
4. Avoid Sugar Slumps
Eating protein or unrefined carbohydrates prevents your blood sugar levels spiking, then plummeting. You'll feel full for longer, eat less and lose weight naturally.
5. Ban Nothing
If you say to yourself, 'I'm not having chocolate!', your brain hears, 'chocolate, chocolate', and you end up eating more. Allow yourself a few squares and you'll be fine.
6. Eat When Hungry
Ignoring hunger until you are starving causes your body to slow down, as it thinks there is a famine and it must save energy. Then when you do eat, your body stores reserves and makes you eat extra, just in case there is another famine.
7. Ignore Granny
Never mind what your grannny used to say—when you're no longer hungry, stop eating.
8. Ditch the Chardonnay
When you drink alcohol, your body relies on it for energy, instead of burning fat.
9. Read Labels
If you're buying packaged food, check the portion size to make sure you're not getting more than you bargained for.
10. Fork it
American researchers found that using bigger forks encouraged people to eat less, whereas using smaller forks meant they made a greater effort to satisfy their hunger and therefore ate more.
11. Eat Mindfully
Notice your food and chew slowly. Eat mindfully at the table rather than mindlessly in front of the TV and you'll feel more satisfied.
12. Learn to stop
Slim people stop eating when they're no longer hungry; overweight people eat until full!
13. Sleep Satisfied
Late-night carbs may be bad, but going to bed hungry isn't great either. Skip the carbs and have a high- protein snack instead, such as a handful of nuts, and you won't wake up hungry at 3 am.
14. Do Sweat
Exercising can double your metabolic rate. Get sweaty, for a minimum of half an hour, ideally three times a week.
15. Forgo Bad Fat
Apparently, we have an evolutionary drive to recognise bad fats and, when we have access to them, to eat as much as we can. Just say no.
16. Go Green
Green tea can help the body burn up to 40 percent more calories per day.
17. Get Fibre
Eat foods lentils, peas and bread. Since it takes longer for you to chew and digest them, they will make you feel full longer.
18. Have a Hug
When you hug a friend you feel better. And then, you're more ly to eat better. Go on, have a cuddle.
Standing up, place one hand on your stomach, breathe deeply and slowly through your nose. Repeat this deep-breathing exercise for five breaths to help boost your metabolism.
20. Set a Routine
Eat at the same times everyday. If your body knows when to expect the next meal, you're less ly to graze.
21. Beat Temptation
If you're tempted to have a treat, touch the bit of cartilage in your ear that sticks out in front of the ear canal. Rub this in between your thumb and first finger for a few minutes to redirect your energy.
22. Relax a little
Take a bubble bath or get a pedicure. When you take care of your body, you're more ly to take care of what you put in it.
23. New Food Rules
Always need to have a biscuit with your cup of tea? Jot down your current food rules and then make new, healthier ones.
24. Stick at it
Follow a healthy diet for three months and it'll become a way of life.
25. Keep on Moving
Exercise releases endorphins, which means you feel calmer and happier, and you'll eat more healthily.
26. Excuse Slip Ups
Don't beat yourself up just because you had a muffin for breakfast. Shrug it off and nudge yourself back on to your correct path.
27. Start Cleaning
Doing housework can help tone your body.
28. Enjoy Those ZZZs
A tired body demands fuel for energy, which can lead to overeating. So get plenty of sleep.
29. Walk More
Just half an hour extra of brisk walking a day can burn up to 320 calories.
30. Go Blue
Blue has been found to function as an appetite suppressant so it reduces hunger.
31. Get Outside
Central heating and ACs can leave us feeling drained—which can lead to poor eating habits. Getting out in the fresh air for at least 10 minutes a day will boost energy.
32. Think Visually
Opt for smaller plates. A normal portion on a big plate can look small, but serving up the same portion on a smaller plate gives the visual signal that you have enough food.
33. Ignore the Lift
Climbing the stairs for just two minutes, five days a week, is an easy habit to adopt and can be as good for you as a 30-minute walk.
34. Bring Your Own
Instead of buying a sandwich, make your own healthy lunch. You'll know exactly what you're filling up on each day.
35. Go Natural
Quality is more important than quantity when it comes to losing weight, a study has found. Ditch white bread and over-refined foods in favour of fruit and veg, whole grains, and nuts.
36. Write it Down
Keep a diet journal and motivate yourself with statements about how you want to look—not how you don't. Writing 'I looked great in my blue dress last year and I want to be that slim again' is a powerful reminder of why you want to lose weight, and better than, 'I'm a big fat lump and I hate the way I look'.
37. Find an Ally
Telling your friends about your weight-loss or exercise plan can help to spur you on.
38. Buy a 'Target'
Purchase a pair of jeans or a dress that you want to be able to fit into. Don't put too much pressure on yourself, but set a realistic target to aim for.
39. Pick Veggies
If you make your portion of pasta, rice or bread smaller and your portion of vegetables bigger, you'll reduce the amount of starch on your plate and can save up to 200 calories a meal.
40. Keep Calm
When you're stressed,your body slows down to save on food anticipating famine. Reducing stress will help to keep your metabolism working at its optimum level.
41. Pace Yourself
Set yourself sensible goals each week. Nobody ever achieved long- term results in the first week; you're more ly to fail if you don't keep up the pace.
42. Ditch the Junk
Junk food is not only high in fat, it also destroys the brain cells that control weight.
43. Snack Smart
Most mindless eating occurs after dinner, when you're relaxing— vegging out in front of the TV. So pick your evening snacks carefully and stick to low-fat, low-sugar cereal or a low- calorie energy bar.
44. Phone a friend
If you have a food craving you want to ignore, ring a friend and distract yourself with a chat. Research shows cravings last only about five minutes.
45. Be Prepared
You're more ly to resist ordering in if your kitchen is well- stocked with snacks. Try low-fat microwave popcorn, or wholemeal pitas and wraps.
46. Choose Skinny
Start ordering skinny lattes and low-fat muffins. And buy skimmed milk instead of semi-skimmed.
47. Have Your Five a Day
Instead of focusing on what you can't eat, focus on the good things that should be in your diet—including, ideally, five to nine servings of fruit and veggies a day.
48. Keep Busy
Often overeating is caused by boredom and negative moods. Having lots of social stimulation will keep your mind busy.
49. Eat Negative
Certain foods use up more calories to digest than they contain and eating lots of them can help you lose weight. So go for broccoli, celery, brussels sprouts, carrots, and apples.
50. Visualise Slim
Picture a thinner you in your mind—either from the past or how you'd to be. Visual motivation helps focusonachievingyourgoalweight.
How to Lose Weight Without Dieting: 24 Fast Facts
Slowing down your eating time is a great habit for those concerned about overeating.
Many people find that it is helpful to set a timer and stretch the meal out to accommodate a given amount of time, such as 20 minutes per meal.
Doing this helps trigger the release of hormones that tell your body that you are full. You can also learn to savor and enjoy the taste of the food, which can be more rewarding than consuming oversized portions.
Research has shown that sleeping can be beneficial for weight loss.
A study from the University of Michigan showed that just one hour more per night of sleep could translate to a 14 pound weight loss over the course of a year in a person who eats 2,500 calories per day.
This amounts to a 6% decrease in calories from mindless eating when sleep replaces leisure activities. Other studies show that sleep deprivation can increase appetite and make you more ly to overeat.
Try serving a variety of vegetables rather than just one vegetable with a meal.
Having a variety of choices means that you're more ly to eat more, and eating more vegetables is one step toward effective weight loss.
Vegetables contain water and fiber that fill you up with fewer calories. Just be sure you prepare and serve the veggies without added sources of fat buttery sauces or high-fat dressings.
Soup is a great choice both as an appetizer and a main meal. At the beginning of a meal, a broth-based soup (avoid cream soups!) can slow down your eating and fill you up earlier.
Examples of healthy broth-based soups are minestrone, won-ton, or tortilla soup.
You can make an easy soup by starting with a low-sodium broth, adding vegetables and a protein of your choice, and simmering until the vegetables are tender.
Eating whole grains whenever possible is another weight-loss strategy. Whole grains include brown rice, oats, barley, buckwheat, and whole wheat. Substituting whole grains whenever possible can help you fill up faster. These healthy carbohydrates can be found in many prepared products pizza crust, waffles, English muffins, and pasta.
Hanging a “skinny” outfit where you can see it helps you remain focused on your weight-loss goals. Don't be unrealistic and choose an outfit that's four sizes too small. Pick something that you can fit into after just a short time of healthy eating. After you reach this goal, choose your next “goal” outfit.
Just say no to bacon. This breakfast treat is also found in sandwiches and salads, and it's easy to overlook. Skipping two strips of bacon at breakfast or in a sandwich saves about 100 calories.
Doing this every day can mean a10-pound weight loss over a year. There are lots of healthy sandwich and salad ingredients that can replace the flavor without the fat and calories.
Roasted peppers, tomatoes, flavorful mustard, and banana peppers are just some examples.
Pizza doesn't need to be a dietary disaster. Replacing meat toppings with vegetables can save you 100 calories per meal. You can also order a lighter portion of cheese or reduced-fat cheese. Thin crust and whole-wheat crust are other healthy pizza choices.
Enforce a ban on sodas. You will save about 10 (!) teaspoons of sugar if you swap out the regular soda for a water or zero-calorie seltzer. You can add citrus fruits or mint to seltzer or plain water for a taste treat.
Researchers have shown that the liquid sugar in sodas does not signal the body to stop eating as well as other sources of sugar.
In one study, participants ate an extra 450 calories' worth of jellybeans per day or drank 450 calories' worth of soda.
The candy eaters unconsciously reduced their overall calorie intake to compensate, but the soda drinkers did not. The soda drinkers gained an average of 2.5 pounds over the four-week study.
Choose a tall, skinny glass rather than a short, wide one. This visual cue can trick you into consuming 25%-30% less of whatever beverage you are drinking. Research has shown that people unconsciously pour a greater quantity into a short, wide glass than into a tall one. '
Reduce your consumption of alcohol. Follow an alcoholic drink with a low-calorie alternative sparkling water rather than accepting a refill on the alcoholic drink. Alcohol has 7 calories per gram, which is more than carbohydrates (4 calories/g) or protein (4 calories/g). Alcohol can also weaken your resolve and lead to mindless eating.
Drink green tea. Some studies have found that green tea can boost metabolism, possibly through the action of phytochemicals called catechins. In any case, green tea (unsweetened) is a healthy and refreshing drink that is low in calories.
A study in the Journal of the American Dietetic Association showed that women who do yoga tend to weigh less. Researchers believe this is due to the level of self-awareness and mindfulness that develops in practitioners of yoga. Those who do yoga may pay more attention to their body's signals, such as eating only enough to feel full.
People who are successful at weight loss report that they eat in often. Try to have home-cooked or home-prepared meals at least five times per week. Grilled salmon or deli chicken, precut veggies, prewashed salads, and canned beans are good shortcut foods that can help make meal preparation less time-consuming.
Learn to recognize your natural “eating pause.” This happens when you put down the fork for a couple of minutes. When this occurs, stop and clear your plate. Most people aren't aware of this signal, but it tells you that you are full.
Cooking dinner after work, attending a party, watching TV, or surfing the Internet are dangerous risk times for mindless snacking. Chewing sugarless gum with a strong flavor can help overpower the taste of other foods and render them tasteless. This can be a helpful strategy to avoid mindless eating.
Pick a smaller plate. Studies show that people consume more food when they use larger dishes. Try eating from a salad plate to save up to 100-200 calories a day. This translates into a weight loss of 10-20 pounds per year!
Slim people have become very good at portion control. Always aim to consume modest portions of whatever food you are eating. If you start out measuring portion size, you will quickly develop a feeling for the right size to dish out. Keeping serving dishes off of the table at mealtime can help the automatic reach for “seconds.”
Residents of Okinawa have an interesting rule called hara hachi bu. This means they eat until they are 80% full, then stop. In contrast, Americans tend to eat until they feel stuffed. You can practice this rule by dishing out 20% less food. Researchers have shown that people don't even miss this amount.
Practice these tips at restaurants to keep portion sizes and calorie counts under control:
- Split a large dish with a friend and order a salad to fill up on healthy veggies.
- Order an appetizer or child's plate as a meal.
- Ask for half the meal to be packed in a take-home bag before you begin eating.
Watch your choice of pasta sauce. Choosing marinara sauce instead of Alfredo sauce is a wise choice. In general, tomato sauces have fewer calories and fat than cream sauces.
Opt for the vegetarian meal. Vegetarians usually weigh less than those who consume meat products. This may have to do with fiber consumption from legume-based foods bean burgers and lentil soup. Fiber fills you up with relatively few calories.
Even if your eating habits don't change, burning an extra 100 calories a day can amount to a 10-pound weight loss over a year. While the number of calories burned depends upon your weight, some good activities that burn around 100 calories are:
- 20 minutes of walking or lawn work
- 30 minutes of housecleaning
- 10 minutes of light jogging
Celebrate your successful changes. Whenever you have implemented a new step in your weight-control plan, give yourself a small (non-food!) reward time with a friend, a pedicure, or a new accessory. Reward yourself for making a change toward a slimming lifestyle without a complicated or restrictive diet plan.
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How to Lose Weight Fast – Quick & Easy Weight Loss Tips
Lose 5 pounds in one week! It's a trope we see everywhere. And while it’s possible that someone can lose that much (if not more) in that time period, it really depends on your metabolism and loads of other factors, including physical activity and body composition, all of which are entirely unique to you.
Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it.
The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again.
That can feel incredibly dispiriting if you want results that last longer than a week.
my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster.
You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.
Other major culprits often come in refined grains cereals, chips, crackers, and cookies.
If you're looking to speed up weight loss, I'd also encourage you to be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids’ leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.
In my experience, there are a few other tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.
So, here’s where to start:
1. Eat more vegetables, all of the time.
It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health and weight loss.
2. Build a better breakfast
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day.
Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains).
Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
3. Know your limits with salt.
Since salt is a preservative, packaged and processed foods are often highest in sodium — something to keep in mind when planning your meals. When it comes by buying snacks, a “low sodium” product has to be 140 mg or less per serving — so if you're REALLY in a bind, you can follow that guideline for what to put in your cart.
4. Drink more coffee.
Start your day with a cup of joe. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.
TARIK KIZILKAYAGetty Images
5. Skip sugary beverages.
We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry.
So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry.
(Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)
6. Buy a set of 5-pound weights.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.
How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
7. Eat spicy foods — seriously!
It can actually help you cut back on calories.
That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories.
What's more, eating hot peppers may help slow you down. You're less ly to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great adds besides hot peppers: ginger and turmeric.
8. Go to bed.
There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more ly to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.
9. Keep a food journal.
Loads of research demonstrates people who log everything they eat — especially those who log while they're eating — are more ly to lose weight and keep it off for the long haul. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.
Start tracking on an app MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
10. Take a walk!
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day.
Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving.
Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.
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11. Resist the urge to skip a meal.
Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your office desk drawer — anything that will keep you from going hungry!
Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day.
(Think: You've skipped breakfast and lunch, so you're ready to takedown a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a “snack alarm” on your phone if needed.
12. Eat your H2O.
Sure, you certainly need to drink plenty of water to help combat bloating, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
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13. Munch on mineral-rich foods.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium.
Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost.
They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
14. Ignore the gimmicks
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from “clean eating” to cutting out food groups entirely.
Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed “clean” by a so-called “expert” on your Instagram feed does not make it an unlimited food.
Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
15. Let yourself off the hook
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight.
So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge.
Food should be joyful, not agonizing!
16. Look for our emblem on food labels.
Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits.
All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost.
We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.