It’s common knowledge that diet, cutting down on food intake, and working out, increasing calories burned, combine into a formula for weight loss.
But the hard part is sticking to a low calorie, and often bland, diet.
It won’t be 100% simple, but with a little work it sure is easier.
Here are some tricks to make it easier.
Carry a notebook to jot down everything that passes your lips. Taking notes helps you eat less. Studies show that individuals who keep track of what they eat end up eating 15% less. 15% is a lot.
Tips To Help You Reduce Weight
The typical American consumes an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water. 245 calories each day is nearly 90,000 calories each year. Which is 25 lbs.
Water isn’t that bad, is it? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.
Eating Smaller Meals Is Another Way To Lose Weight
Grazing, eating more scaled-down meals during the day rather than a few large meals, is another way to drop weight. Studies show that eating in smaller portions more often results in eating 30% fewer calories.
Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss. You’re less likely to binge because the body releases less insulin.
Make sure your wardrobe only includes the “skinny” clothes.
If you usually do not have clothing that’s comfortable when you’re over weight, you’re more likely to be reminded to keep the weight off every time you dress. And you’re less likely to gain weight if doing so means having to purchase a whole new wardrobe.
Switch to smaller plates. It’s proven that people eat what’s in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.
Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. When the plate is empty the meal is over, instead of spooning another portion onto your plate.
Foods To Avoid For Weight Loss
Don’t eat white bread, sugar or white rice. Those are the foods with loads of carbohydrates which are known reasons to increased blood sugar and unwanted weight gain. Do eat whole grain breads and brown rice. Do not worry about the sugar, pretty soon you won’t miss it.
There are a lot of other tips for easy ways to lose weight. Don’t think it won’t take a little work. If weight loss were easy everyone would be slim all the time.
More Articles On Straight Forward Weight Reduction
You are so right about people drinking themselves fat. I think people are deceiving themselves about what they drink. Some of these fancy coffee drinks can contain as many calories as a whole meal! I live in the desert so we drink almost constantly here. If we drank calories we’d be tremendous. Some of the drinks I always have in the fridge are homemade lemonade sweetened with stevia, herbal iced teas, and flavored green teas iced. Yes, it takes a little time to make, but these are so much better for your health, and pocket book.
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Fat loss isn’t magic. Although different tricks will work for different bodies, if you stick to a basic plan of avoiding crap like too many carbs, sugars and fats, keep your food tasty and interesting with lots of lean protein, legumes and fresh veg, and exercise as much as you can, the pounds will come off.
It’s only in the last 50 years that this ‘weight loss is magic’ mentality has arisen. Well, it’s not magic: it’s science! We love science here in the west, don’t we, so fat people unite and follow the laws of science to lose pounds!
Hi Fatso,
Those are excellent tips. I think they won’t be too easy as well. It will be a total change of lifestyle which most people are not convenient of. But then, only those who are eager to lose weight will definitely succeed with your tips.
I think I read somewhere that eating meals more frequently speeds up your metabolism, which leads to weight loss.
Can you confirm this for me?
Hi Simon,
I am not 100% sure about it increasing your metabolism, but what it does do by feeding your body more smaller and healthier meals during the day is stop your body from storing fat.
This article has a ton of great points. Nutrition is a very important piece of winning the “losing weight” battle. Its very difficult to change your diet once you have become comfortable with your daily routines, but if you can’ t continue to do the same things and expect different results. Increased water intake is going to be a key point that goes unnoticed at times.
Typically juice is 110 calories a cup while water has 0. Furthermore, water paired with dietary fiber is a great combination to clean out your gastrointestinal tract. Juice, pop, and anything with sugar are cheap calories, make little changes and you will see results. Dedication to your goals will ultimately make you successful. Great article, keep posting!
I think the tip about the drinks is a good one – there’s so much sugar in most of the drinks you buy these days that cutting down on these drinks it’s a very simple way to cut out a big chunk of your calorie intake
Water is a great help in a diet. Actually instead of eating or before eating a meal, you can try drinking water first so you don’t eat as much as you usually would because of feeling full due to the water you just drank. Plus its good for the skin and health so consider drinking lots of water when going on a diet.
Hi Kate…
Yes this is a very good strategy to have when dieting, water not only helps you feel fuller but also flushes out all the toxins in our bodies making it much easier for your body to function properly.
I watched a segment on Youtube that said if you use a bigger plate, that having it decorated around the edges in some sort of blue patter throws you off, too. I think it’s because we associate blue with tasting bad. But isn’t it disgusting when you put into statistics how much extra we can consume?
A consistent exercise program that includes cardio and weight training along with a well balanced diet will help aid weight loss. Don’t focus on the scale because it is about losing inches. Many also put to much of an effort on doing crunches and not burning off the calories. Another thing overlooked is getting enough sleep.
I’ve got the be honest, it always makes me giggle when someone loses a lot of weight any everyone is gagging to know the secret. The answer is almost always “Eat healthier and exercise more”
Running with my boxer puppy everyday, watching what I eat by writing in a book and exercises I have found that to be helpful in my exercise regime
Yes! You are right…Soda and soft drinks contain a big amount of calories….most of people doesn’t think about it.. any ways such a nice post.:)
Losing weight is something that gets more difficult over time. I think we should establish the level of difficulty in relation to our age. When I was a teenager, it seemed that nothing could make me gain weight. I could eat anything and maintain my figure. As time passed, I had to jog more, exercise more to maintain my waistline. Sure, some supplements help out, but they only do that…Help. If the right supplement is used, WITHOUT the proper exercise routine, it’s not going to do anything. But, if the right routine/exercise is followed, with or without a good supplement, results will show. But it’s always good if you can have both the right routine and the right supplement, to ensure that you get results fast. Commit to your routines, people! Drink the right stuff!
i think all the lose weight programs that tell you that you’ll lose one pound per day are bull…it They don’t to anything good but to hurt you… better have 10 pounds more, than weakening your health
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Yes Tym you are right…
So many diets today make very big claims and i have personally spoken to people who have lost weight at this rate in the past only to find that as soon as they lose the weight and stop the diet the weight is put back on again, and usually more than they had before.
If you are going to be dieting you need to be looking at a diet that is also going to educate you in changing your eating habits and the good and bad choices that we all make. What we believe to be the two best and most affordable programs currently online for weight loss are The Fat Loss 4 Idiots and also the Diet Solution.
Most people who wish to lose weight usually steam in with the wrong concept ,this can be an easy process ,with the correct simple routine in place and also more importantly knowing how to calculate your own body fat..
There are some pretty basic, but good tips here. I think that more focus should be put on exercise. Most people really don’t want to change their diet habits. I say, eat what you want, but don’t over eat. In the meantime, make sure you get plenty of exercise. Try sports, make a habit of jogging after work, there really are plenty of ways to stay active. This will go a long way if you are trying to lose weight.
Don’t forget that to start working out, you need to do _something_. Start out by doing less than what is required and slowly build it up.
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Losing weight takes having a hard core mindset that you can do it and suffering a bit at the beginning. For me cutting my sugar intake and weight lifting has made a huge difference.
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it is a road uphill for most people to lose fat. i believe that a desire to lose weigh quickly fueled by the discipline to follow through is a critical factor.i tell my folks that since new habits can be cultivated in 21 days, going on a month trial on the ideas you suggested here can help any determined person to shed the excess fat and keep it off. thats my 2 cents to your great post
Simple,
1. Green tea (tea bags) with no sugar or milk in it spread out 3 times a day. The EGCG will reduce hunger, and the slow release of caffiene will keep your metabolism up to burn more calories.
2. Increase protien and fiber intake by 20-30%. This will keep you full longer and because they are hard to digest, your body will use more energy (burn more calories) just digesting the food.
3. Eat 6 small meals per day to keep your metabolism up.
Just doing these three things will guarantee you will lose weight…add in some exercise and you are good to go!!!
It takes about 2 months to break any habit, so if you suck it up and force yourself to eat healthier foods and smaller portions for 2 months you will see that it’s starts to become second nature.
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last year i have so much Body fat because of a very bad diet and lack of exercise. now i am doing lots of Cardio to reduce the fat specially on my tummy.
Hi,
Once you have committed to start losing weight, you will have to SET REALISTIC GOALS. Setting impossible goals is the most common reason why people fail to stick with their weight loss regimen in the first place. Whatever the solution in losing weight, we have to remember that weight loss takes time and effort, so do not expect to see drastic results. Slow and sure is the best way to go.
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These are probably the best ways to lose weight and keep it off.
It doesn’t matter how much weight you have to lose, or how stubborn those pounds are. You can indeed lose weight if you have a simple plan to follow that will help you. God Bless