No one can change their lifestyle overnight. The great news is, you can drop weight without dieting. So, if you want to lose the jiggle but don’t want to blacklist your favorite eats, count every single calorie, or overdose on gym hours, this is the article for you. We talked to health and fitness pros for the one thing that made a huge difference in their weight loss journey. These tweaks will show you exactly how to lose weight by helping you move more, eat less, and look and feel better than ever. Simply incorporate one or two of these tweaks to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months.
1. Keep a food log
Keeping a food log helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you’re putting in your mouth will soon be recorded for posterity. In fact, studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. When people combine their food logs with a moderate diet and exercise plan, they lose an average of 13 pounds in 6 months.
2. Power up on PB
Buy natural varieties of peanut butter and pour off the oil sitting on top. Each serving will have 20 fewer calories and 2 to 3 fewer grams of fat. It’s a small difference that’ll add up to a couple of pounds per year.
3. Drink tons of lemon water
Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent. That means, you can burn about 100 extra calories per day!
4. Exercise during TV commercials
Get moving during your favorite TV shows. Skip, dance, go up and down some stairs, run in place—anything that gets your heart rate up. Do it for each 2-minute break during a typical 2-hour TV night and you’ll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.
5. Listen to your hunger
Eat when you are hungry. Often times, we eat out of boredom, nervousness, habit, or frustration — so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom.
6. Eat more fibre
A recent study found that when women doubled their daily fiber intake from 12 to 24 grams, their bodies absorbed 90 calories less per day. You could lose almost 10 pounds in a year!
7. Sniff on fruit
A recent study has found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
8. Avoid “Diet” foods
Choose what foods you’re going to eat based on their nutritional value and health benefits. By eating healthy foods that are rich in nutrients, you’re sure to lose weight pretty effortlessly. So, before you plan a shopping trip or order out, look up the nutritional value of the foods you’re considering and ask yourself if your list matches up with your needs and goals.
9. Make your couch a “food-free” zone
Many people mindlessly binge on junk food when they are sitting in their comfy sofa. Sitting at a table or kitchen bar with a plate and silverware can make people more mindful and present when they eat, which in turn help them listen to their satiety cues and stop eating when they are full.
10. Skip escalators and elevators
Simple — take the stairs and you’ll be losing weight in no time.
11. Eat in front of a mirror
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
12. Carry a pedometer
Make a pedometer a must-have accessory when you go out. Research shows pedometer users take nearly 2,500 more steps a day (over 1 mile, or about 100 calories) than nonusers. Over a year, that’s enough to burn off about 10 pounds.
13. Follow the 1-mile rule
Burn calories instead of gas by following this rule: If your errands are less than 1 mile away, vow to walk them at a brisk pace instead of driving. Or park where you can run several errands within a mile instead of moving your car each time. Walk every day and you’ll be 13 to 17 pounds lighter next year.
14. Walk 45 minutes a day
A Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
15. Close your kitchen for 12 hours
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.
16. Switch to ordinary coffee
Fancy coffee drinks from coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does.
17. Eat fruits; don’t juice ’em
Skip juice and eat the whole fruit instead. You’ll not only get more heart-healthy fiber in your diet, you’ll also stay satisfied, longer because juice doesn’t require digestion; therefore, the body doesn’t register that it’s full as quickly as whole fruits. Plus there are the extra calories—48% more if you’re drinking that juice rather than eating the whole apple.
18. Get most of your calories before noon
Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.
19. Get technical support
Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.