Losing weight is often more complicated than it seems on the surface. Whole grains? No grains? Low fat? No- fat is good, carbs are bad! Cardio is best for weight loss; No, strength training is more effective! Trying to navigate through tips from “life coaches”, personal trainers, dieticians and nutritionists is daunting, overwhelming, and instead of losing weight you just end up with a stress headache.
Instead, we’ve tried to note down some of the simplest and most practical weight loss tips to help you live a healthy lifestyle. Use these life hacks throughout your day for easy weight loss!
15 Weight Loss Tips to Lose Fat Fast
1. Drink a glass of water first thing in the morning
The best way to start a weight loss journey is through adding healthy habits instead of trying to take away your “vices”. You’ll be shocked at how much more awake and energized you feel when you start your day by re-hydrating with water. Bonus points if you have lemon water, which can help keep cravings at bay.
2. Don’t drink anything but water
This one is the next step from the first weight loss tip: Drinking water all day instead of sugary beverages like juice, soda, or sweet coffee drinks will help you quench cravings, push you through that afternoon slump, and help you give a little extra in your next workout. Sugar is toxic to your body and causes disease and weight gain. Cutting out sugary drinks will cut hundreds of empty calories from your day, plus you’ll have the added benefits of being fully hydrated!
3. Stretch for 5 minutes each morning
Taking a few moments to stretch and practice some deep breathing first thing in the morning is good for you, both physically and mentally. Stress is one of the largest contributing factors to weight gain, obesity, and almost every illness and disease, so taking even just 5 minutes to center yourself each morning will keep you level-headed and set you up for a lower stress day.
Try this yoga routine or these simple stretches for stress relief and easy weight loss. If you’re still struggling with stress throughout your day, try this pressure-point technique or experiment with these essential oils.
4. Get off the bus early
Adding more walking to your day is extremely beneficial for your health and results in easy weight loss. If you take public transit, getting off a few stops early both ways will force you to add ten to twenty extra minutes of activity in your day. Walking outside before and after work, even if it’s short, is also fantastic for stress relief.
5. Take the stairs
We know, you’ve heard this one a thousand times before, but adding more activity to your day is as simple as taking the stairs instead of the elevator or escalator. This one switch alone can help you burn an extra hundred or more calories each day! If you live or work on one of the top floors of a tall skyscraper, apply the previously mentioned bus technique: Get off early! Start by walking at least a couple flights, and challenge yourself to do more each week. You’ll sculpt your legs, tone your butt, and burn fat without going out of your way to exercise. It’s a win-win!
Still not convinced? This is why stair workouts give you the most benefits for the smallest time commitment.
6. Use a smaller plate
The average size of a dinner plate in 1960 was 9 inches in diameter, compared to today’s standard of 12 inches or even larger! (1) Studies have suggested that when people eat off of smaller plates, they eat less (8). Part of this is because you physically can’t fit as much food on a smaller plate, but even more prominent is the trick a large plate plays on your mind. When your food is piled up on a smaller plate, it gives the illusion of eating more food. Conversely, on a larger plate where the food is more spread out or there is more blank space, we are tricked into thinking we have less and therefore are more likely to go back for seconds.
Read this for more tips to lose weight by tricking your brain.
7. Eat more slowly
With our crazy, on-the-go lifestyles, it’s easy to blast through a meal without thinking or even tasting it. Put down your phone, close your laptop, slow down and actually focus on the food you are eating. Chew each bite fully and think about what you’re tasting: flavor, texture, sight, smell – use all of your senses! Not only will you enjoy your food more, but you will end up eating less.
Studies show it takes about twenty minutes for satiety signals to reach your brain to tell you are full, but most people eat a meal in half that time. (2) This is why you often still feel hungry after eating, only to feel stuffed a short while later. Eating slowly and chewing your food fully will also improve digestion and get the most benefits from your food.
8. Go talk to your coworkers in person
We know it’s not as time-efficient, but taking a moment to walk across the office to actually talk to your coworker in person rather than just sending an email not only fosters human connection but also forces you to get up out of your chair and walk. Bonus points if you have to take the stairs to another floor!
For more tips to incorporate more activity into your work day, read this.
9. Stand instead of sit
New studies come out every day on the dangers of sitting too much. Office jobs and long commutes can make this a challenge, but when you really look at it, there are plenty of times you can stand instead of sit throughout your day. You can stand while waiting for the bus or while riding the train. Grab a box or stack of books to prop your laptop up so you can stand for a portion of the day at work, or better yet talk to your boss about installing adjustable desks.
You can burn an extra twenty to fifty calories per hour standing, so stand up and watch your waistline shrink. (3)
10. Go to bed at 10pm every night
Or at least start by going to bed 30 minutes earlier than usual! It’s no secret that lack of sleep is causing American’s to pack on the pounds. The population is chronically underslept, which is messing with our metabolism, hormones, insulin sensitivity, and causes cravings for sugary and calorie-dense foods to try and make up the energy difference. (4) Sleeping more each night keeps your body functioning at full capacity. You will have more energy, more focus, and higher productivity to get more done each day.
11. Only order a main course when eating out
Appetizers and desserts are often high in calories, sugar, and trans fat (we’re looking at you, artichoke dip and cheesecake!) and can add hundreds of additional calories to your meal. Stick to just the main course and you’ll leave the restaurant happier (aka not uncomfortably full!) and not completely derail your weight loss plan.
Drinks are included in this weight loss tip: A drink can contain anywhere from an extra fifty to two or even three hundred calories! (5)
Instead of having dessert at the restaurant, make a batch of healthy treats for the week ahead and then you can indulge when you get home! Visit our healthy dessert page for hundreds of guilt-free recipes!
12. Split your entree
Even without the apps, drinks, and desserts, restaurant entrees can pack a caloric punch! These meals contain more than double to recommended amounts of fats, carbs, proteins, salt, and sugar than what you would make at home, and are only getting larger. (6, 7)
To enjoy eating out and still lose weight, split your meal with whoever you’re out with, or pack half of it to have for lunch or dinner the next day. If you are taking part of your meal home, we suggest packing half of it away at the beginning of the meal, so you won’t be tempted to continue eating after the first half is gone.
13. Choose all-natural nut butters
Conventional nut butters have more added sugar, salt, and oils than actual nuts in them! When buying peanut or other nut butters, choose organic, and read the label carefully. If there’s anything other than nuts listed, buy a different brand, or even better, make your own.
This applies to plenty of other foods, such as milk alternatives, tomato sauces, oatmeal, jams, and more. Look for “unsweetened” or “no sugar added” whenever possible and always check your labels!
14. Swap every cup of grains for a cup of veggies
Eating more vegetables is without a doubt one of the most effective ways to fight disease and lose weight. While switching every cup of grains for veggies might seem daunting, it’s easier than it sounds. Start small: Take half a cup of your grain (or one slice of bread) out and replace it with veggies, and work your way down. Vegetables have more fiber, less carbs, more nutrients, and less calories than breads and grains. Make this simple swap and the inches will disappear before your eyes, your skin will glow, and you will have a renewed energy for life.
15. Cook with herbs and spices
Many restaurants and even home cooks rely on sugar and fat to make dishes taste good. Instead, amp up the flavor of your food by using plenty of herbs and spices. Not only will this make your food taste incredible without the extra calories, but spices and herbs come with hundreds of health-promoting, disease-fighting properties to have you looking and feeling your best, always.
Losing weight is not easy, but small changes throughout your day lead to a healthy lifestyle overall, allowing you to lose weight and keep it off. These tricks are just a few examples, comment with your own weight loss tips and help us become a fitter, healthier society!