Working on weight loss? Then you probably want results — fast. If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.
We spoke to weight loss experts and everyday people who’ve figured out a few painless ways to lose weight — and keep it off. Here are their top tips on how to lose weight without sweating it too much.
1. Take a Walk During Lunch
Walking when the weather’s nice is a super-easy way to keep fit. Strolling at a brisk pace for 15 minutes burns around 70 calories. Do it daily, and that’s 490 calories burned in a week.
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
2. Add, Don’t Subtract
Forget diet denial: Try adding foods to your diet instead of subtracting 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. Do 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.
3. Prep Healthy Snacks for the Week
Portion out nuts and dried fruit into individual bags, wash and slice raw veggies, or whip up a quick batch of hummus. Having clean snacks ready and waiting means you never have to succumb to the vending machine or the junky leftovers in the fridge. Now that’s time well spent.
4. Crank Up the Music While Doing Chores
Cleaning counts as legitimate exercise, people! In 15 minutes, you’ll burn around 25 calories dusting, 45 calories vacuuming, or a whopping 100 calories scrubbing the tub. To burn even more calories and make your chores feel, well, less like chores, turn on some tunes and bust a move between tasks.
5. Drink Lots of Water
Down some water before a meal and you won’t feel so famished. Drinking a glass of water before a meal can help you curb your eating.
It’s a great idea to keep no-calroie beverages at hand, especially for compulsive snacker. It’s a great strategy to keep your mouth busy so you are less likely to snack on junk food.
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.
6. Grab Free Weights
If you’re only doing cardio, you’re missing an opportunity to accelerate your weight loss wins. Resistance training builds lean muscle tissue, which burns more calories and fat than not-so-lean body mass.
7. Share Alike
With the massive meals served at so many American restaurants, it’s easy to go Dutch — with the dinner plate. 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.
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
When you’re trying to eat better or get more exercise, you can be more successful if you do it with a partner or group. The community, the partnership — online or in person — can really help.
Twice the motivation, without twice the effort — a steal of a deal.
8. Go to Bed Early
Crawl into bed 15 minutes earlier each night until you’re logging a solid 7 to 8 hours of shut-eye per evening. This way, you’ll actually be well rested come morning. Sleep deprivation can zap your motivation to exercise and drive you to eat more. In fact, one University of Chicago study found that people who are short on sleep take in around 300 more calories a day (usually in the form of high-carb fare) compared to those who logged enough snooze time.
9. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
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.
It doesn’t matter exactly what you do, so long as you’re up and active. Aim for at least 15 minutes.
10. Get Involved
Many people eat because they are bored, or because they are sitting in front of a TV. So, get busy with things that have nothing to do with food. For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table.
11. Try this odd “carb trick” that burns up to 1 pound per day.
If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.
That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling…
She did “everything right” and never lost an inch.
Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.
And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!
With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.