If you’re trying hard to squeeze in that daily workout and avoid your favorite high-calorie foods, losing weight can feel tough and weigh you down.
But, it really doesn’t have to require heroic effort – eating healthy and exercise – all you have to do is make just a few simple lifestyle changes. These changes, over time, will get you to lose massive amounts of weight – and the best thing is, the weight will remain off.
Here are our top 10 tips on how to lose weight without it being a pain in the ass and without sweating it too much. If you stay consistent with these changes and depending on your starting point, you can end up painlessly losing at least 20 pounds in the next 2 months.
1. Add foods to your diet instead of cutting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces. Adding in really works, taking away never does – but at the same time, remember to keep an eye on overall calories. And don’t forget to add in something physical, too, whether it’s doing a few dance moves before dinner, shooting hoops, or taking a quick stroll with your dog.
2. Forget About Working Out
If the word ‘exercise’ inspires you to create excuses to avoid it,then don’t ‘exercise’. Maybe the trick to enjoying a workout may be to never call it working out. Once you start your not-calling-it-exercise plan, you’ll discover the way good health feels and it will knock down the roadblocks that were preventing you from exercising in the first place.
So burn calories and invigorate muscles by doing what you like – it could be riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great on-top-of-him sex – the key is to keep moving by doing what you enjoy.
3. Go For A Walk
Walking when the weather’s nice is a super-easy way to keep fit. Enjoy the four seasons outdoors. If you’re short on time, even a 5 minute walk counts – after all, a five minute walk is a five minute walk – and you’re moving. What? You don’t have time for a 5 minute walk, you say. Then do the following:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Walk up three floors and take your bathroom break there.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Do some window shopping at the local mall – be sure to hit all the floors.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
4. Switch to lower calorie versions of your favorite foods
One of the easiest ways to cut back on your calorieswithout feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
And while you’re trimming fat calories, keep an eye on boosting fiber. Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
5. Drink water every moment you get thirsty, especially first thing in the morning
Down some water before a meal and you won’t feel so famished. For you compulsive snackers out there, it’s a great idea to water at hand as a way to keep your mouth busy and you’ll be less likely to snack on junk food.
Drink at least 2 glasses (and work your way up to 4 glasses0 of water) within the first hour of waking up. Drinking first thing in the morning rehydrates your body and gives you the added energy boost in the morning. It also flushes out the toxins in your liver and kidneys, making you feel less bloated.
6. Share your meals
When you go out, share your meal with your dinner companion(s) – it works especially well with dessert since you get to taste all of them. This way, you don’t feel stuffed, and you also save some money.
7. Perform and exercise during commercials
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get down and to 15 pushups. Let’s say you’re watching an hour show with 3 commercial breaks – that’s 45 pushups. And if you binge watch for 3 hours, that’s 130 pushups. See how they all add up? So, it doesn’t matter exactly what you do, so long as you’re up and active.
8. Put your food on smaller plates
Eating less without feeling denied is as close as your dinnerware. That’s because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more. People go by physical cues when they eat and they know they’ve had enough because they see the bottom of their bowl or plate. A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it.
And don’t forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you’ve eaten.
9. Get more sleep
Contrary to what your mom used to say, more sleep does not make you fat (or lazy). In fact, not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out. A study from the American Journal of Clinical Nutrition found that normal sleepers’ resting energy expenditure—the amount of calories burned when you’re not moving—was five percent higher than their tired counterparts. They also burned 20 percent more calories after a meal versus sleep-deprived people.
10. Be patient
Finally, be patient. You’ll be happy to know that with all things difficult, keeping weight off also generally gets easier over time.
In a recent study over a period of 3 years, successful weight ‘losers’ who had lost at least 30 pounds – and kept it off for at least two years – found that maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful ‘losers, be patient and you’ll find your way to sweet (and nearly painless) weight loss success.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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