Losing weight isn't a simple endeavor, and doing it the right way can be even more difficult. For this reason, we are in favor of making small changes every day, rather than making extreme changes at once.
Nonetheless, it is important to not forget that simply because a weight loss strategy that works for some (even if it is backed by scientific research) it may not work for everybody.
In this guide, we will cover our top tips for people of every fitness level to lose weight.
37 Easy To Do Weight Loss Tips About Food, Meals & Diet For Everyone:
1. Avoid the temptation to skip meals
Eating less than three times a day may benefit individuals who are obese, but research shows skipping meals throughout the day and consuming a big meal at night can lead to some undesirable consequences (due to the delayed insulin response) and may increase the chance of diabetes. Rather than giving up breakfast or lunch, stick to a couple meals to day with healthy snacks in between.
2. Next time you go to the Supermarket, stick to the outside aisles
The edges of the grocery stores generally are home to fresh produce, meat and fish, while the inside corridors have more pre-assembled, processed foods. Assessing the perimeter can help control the quantity of unwanted additives that end up in your grocery basket.
3. Stock your fridge properly
Make a bid to fill the refrigerator with protein and healthy products. Keep plenty of fresh fruit and vegetables available. You might be less inclined to order out whenever you have the makings of a wholesome dinner right at home. And the good news is, healthful food shouldn't necessarily be expensive.
4. Eat in the mornings
While there is still debate about the importance of breakfast, waiting to eat until evening may result in bingeing later (ie. Four portions of mashed potatoes). Be sure to eat a reasonably sized breakfast with a lot of protein, fruits, and clean carbs.
5. Keep the size of your plates small
History reveals plate sizes have grown over the past century. When the time comes to sit down for dinner, select a bowl or dish of proper size. The usage of smaller plate (8-10 inches) rather than a plate-shaped tray (12 inches or more) will make us feel fuller using the same amount of food.
6. Deep Freeze your leftovers
After you’ve prepared your meal, assemble a reasonable portion of it, then package the rest and conceal it in the refrigerator or freezer for a later date. When food is not in sight, studies reveal that people are less likely to acquire a second serving.
7. Wait before grabbing seconds
The quicker we churn a meal down, the less time we provide our body to register fullness. Since it takes about 20 minutes so the brain gets the message that dinner has been served, it's best to go for a walk or do something else before you consume your second meal at the dinner table.
8. Satiate your appetite with healthy snacks
Grabbing an apple or a little cup of yogurt before meeting friends for dinner might help ensure you'll eat a reasonable amount of food for your main course. Studies have shown that food such as Greek yogurt can result in reducing hunger, increasing fullness, and reduce portion sizes at dinner time.
9. Don’t watch TV while eating
Eating while watching TV is connected to bad food choices along with overeating. Getting sucked into the most recent episode of your favorite show can cause mindless ingestion and may lead to emotional overeating. Advertisements for unhealthy foods and beverages can enhance our desire for low-nutrient junk, quick food and carbonated beverages.
10. Keep food out of sight
The nearer we are located to food that is in our line of sight, the more likely it is that we will over-indulge. If we stay away from foods which make us feel tempted even if we aren't really that hungry, we may be more likely to follow signs from our gut rather than the eyes.
11. Write down what you will eat for one week
Researchers have found that people who keep track of what they will eat for a given week could lose up to 15 pounds tan those who don’t. Of particular mention are weekends. Most people tend to consume 115 extra calories on weekends over weekdays (mostly in the form of fat and alcohol).
You can easily reduce the amount of calories you eat by staying away from fatty spreads, sauces, toppings, drinks and snacks. Simply by removing these extras from your diet you can significantly reduce your overall weight.
12. Add 10 percent to the amount of daily calories you think you’re eating
If you are counting your calories, a good way of making sure that you are losing for weight than you're gaining is by taking 10% off your total calorie goal for that day. The chances are that you will end up losing a sizable portion of your weight just by setting your sights a little lower than normal.
13. Lose weight with another person
A University of Vermont study has shown that having someone with you that shares your weight loss goals that can help you cut down on your calories and emotional overeating. Your friend will be able to help keep you in check and accountable towards your weight loss goals. Many groups on Facebook and Twitter have been set up for this exact purpose.
14. Get a weight-loss mantra
Everyone has heard of self-fulfilling prophecy. How this works for weight loss is that if you are determined to lose weight, then you most likely will. This effect can be reinforced by having a mantra or saying that you should repeat continuously throughout the day.
Saying to yourself “I can lose weight” or “I am fit and healthy” or “I can resist the temptations of snacks and unhealthy foods” is proven to have a dramatic affect on your overall weight loss progress. Repeat these phrases as often as you need to.
15. After you eat breakfast, drink water only
Most people will consume some kind of drink along with their breakfast, such as orange juice or coffee. However, you should stick with water after these drinks have been consumed for your first meal of the day.
The extra calories that you will gain by drinking energy drinks or other liquids can quickly add up, especially when those calories are added up over an entire year.
16. Eat three fewer bites of your meal
Although this advice should not be taken literally or at face value, simply consuming less meals, snacks, or drinks than you usually would will have a cumulative effect for your weight loss goals.
Simply by cutting down on drinks and snacks you can often drop a couple of extra pounds by excluding these from your diet.
17. Wash something thoroughly once a day
One way of losing weight is by powering through your household chores. If you clean your floors, windows, bathroom, car, or one of those everyday items, an average-sized person will be able to burn around 4 calories per minute the moment you start cleaning.
If you clean for 30 minutes, that could translate to up to 120 calories burned off! This is the same amount of calories that can be found in half a cup of frozen yoghurt.
18. Wait until your stomach rumbles before you reach for food
The reason for why most people are overweight is due to a condition that is known as emotional overeating. What this means is that people put food into their mouths as a reflexive response to strong emotional stimulus, such as anxiety, stress ,depression, and many other negative feelings.
If you can resist the urge to eat while feeling these strong emotions, it’s more than likely that you will find yourself eating only when you need to. Removing the habit of emotional overeating is a recommended first step for anyone who is determined to cut down on their excess pounds.
19. Sniff a banana, an apple, or a peppermint when you feel hungry
This piece of advice might seem a bit silly, or even ridiculous, but evidence has shown that by sniffing one of these fruits or peppermint one can reduce their hunger cravings. This was evidenced by a study conducted in Chicago with a 3,000 volunteers.
People who sniffed one of the above foods found that they lost an average of 30 pounds each. The theory is that sniffing these foods can help trick the brain into thinking that one is actually eating the food instead of just smelling it.
20. Eat in front of mirrors and you’ll lose weight
Just like smoking, simply by eating in front of a mirror may cause people to eat less as it can make the person feel self-conscious. Having a mirror image in front of you can lead you to reconsider your goals, as reminds you of why you are losing weight in the first place. This trick and other methods can be used in conjunction with each other for best results.
21. Walk up and down stairs
The Centers for Disease Control states that walking up and down a flight of stairs is all it takes to assist you to lose up to 10 pounds a year (assuming you do not begin eating more).
22. Walk five minutes for at least every 2 hours
Stuck at a desk all day? A brisk five-minute walk every two hours will parlay in an additional 20-minute walk from the end of the afternoon will have you burning away stubborn belly fat in no time. Additionally, getting a rest will make you less inclined to reach for snacks in your down time.
23. Make one social outing this week an active one
Instead of going to the movies, or drinking at a bar, take a detour to the park or the mountains instead. You’ll be saving on calories because you hopefully won’t be eating while you are standing or walking. Another good idea is to go on a guided city walk or check out your local bowling alley or tennis court.
24. Hook on a step tracker, and aim for an extra 1,000 steps a day
There are a variety of free fitness apps that you download on your phone that will measure how many steps you are taking per day. It might be surprising to learn that most people take only around 2,000 steps per day. Doubling this number will let you maintain your current weight and stop your from gaining added pounds.
25. Prepare smaller meals
The more food that you put in front of you, the more likely it is that you will overeat. Conversely, the reverse is also true. So instead of making huge portions of food for your meals, opt for smaller serving sizes. This can be accomplished by simply using smaller plates and cooking low-carb dishes.
26. Eat 90 percent of your meals at home
While having takeouts and eating at restaurants are a guilty pleasure of many. Most of these meals are high in fats and calories, thus expanding your waistline. You’ll be able to save your money as well as reduce your calories by making the majority of your meals from the comfort of your own home.
You’ll also see that many of the establishments use bigger plates than what you’d use when you cook for yourself, which can also increase the amount of calories that you consume in a given meal.
27. Serve food on your plate instead of on platters
Platters are another culprit of overeating and thinking that you can eat more than your stomach can handle. By continually using platters instead of plates at the dinner table, you’ll find that you’ll naturally want to continue adding more and more to your plate instead of keeping your health and weight loss goals in mind.
By adding only what you intend to eat on your plate instead of a platter, you’ll be less tempted to reach for a second helping of food.
28. Eat alone if possible
It is a known fact that most people will be more inclined to eat more when they dine out with their family or friends rather than staying home. This social effect has been well-documented, especially when there is an abundance of food there on the table.
However, there is also some evidence that points to the fact that talking in between chewing can help slow down the amount of food that one consumes. The act of talking also helps to burn away calories.
29. Order the smallest portion of everything
It should go without saying that if you order the smallest dish available, then it’s less likely that you will commit the sin of overeating. This principal applies to buying sandwich subs from Subway, through to ordering popcorn while you are at the cinemas.
Most people will simply eat whatever is put in front of them, thus making the leaner options for viable for those who are looking to cut down on their excess pounds.
30. Eat water-rich foods and you'll consume fewer calories overall
A body of research from Pennsylvania State University finds that eating water-rich foods like zucchini, tomatoes, and cucumbers during meals reduces your overall calorie intake.
Other water-rich foods include soups and salads. You won't get the very same benefits by simply drinking your water, though. (but you'll get different advantages of remaining hydrated).
31. Volume up your meals with veggies
It is possible to eat twice as much pasta salad loaded with veggies such as carrots, broccoli, and tomatoes to get the very same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, along with other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your appetite before you overeat the grains. Bonus: Fiber is tremendously beneficial for preventing constipation, which can cause you to look bloated.
32. Avoid white foods
There's some scientific legitimacy to the lower-carb diets: Large amounts of simple carbohydrates from white flour and extra sugar may wreak havoc on your blood sugar and cause weight gain. However, you should consume plenty of whole-grain breads and brown rice.
One Harvard study of 74,000 girls found that those who ate more than just two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff. Plus, whole grains may even make you smarter.
33. Switch to ordinary coffee
Fancy coffee drinks from trendy coffee joints often pack a few hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has only a tiny fraction of these calories. And when brewed with good beans, it tastes just as amazing.
It is also possible to try nonfat powdered milk in java. You'll find the nutritional advantages of skim milk, which is high in calcium and low in calories. And, because the water has been taken away, powdered milk does not dilute the coffee how skim milk does. Try these additional calorie-free coffee hacks to wean off the bad stuff.
34. If you're going to indulge, select fat-releasing foods
They should help prevent you from feeling deprived and binging on higher-calorie foods. For instance: honey has just 64 fat-releasing calories in one tablespoon. Eggs have just 70 calories in a single hard-boiled egg, loaded with fat-releasing protein. Part-skim ricotta cheese has just 39 calories in 1 ounce, packed with fat-releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it's packed with fat releasers.
A University of Tennessee study found that individuals who cut 500 calories per day and ate yogurt three times per day for 12 weeks lost more weight and body fat compared to a group that only cut the calories.
The researchers reasoned that the calcium in low-fat dairy foods triggers a hormonal reaction that inhibits the body's production of fat cells and boosts the breakdown of fat loss. Add these other fat-burning foods into your diet, too.
35. Enjoy high-calorie treats
Eating dessert every day can be good for you, so long as you don't overdo it. Balance a small amount of cheese with a lot of fruit or salad.
36. Eat plenty of cereal
Studies find that people who eat cereal for breakfast every day are significantly less likely to be overweight and have diabetes than those who don't. They also consume more calcium and fiber–and less fat–than those who consume other breakfast foods.
Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts, and boost it up with those healthful cereal hacks.
37. Eat fibre rich food
They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Pick them over butter and creamy or carbonated sauces. Learn more ways to eat less fat without even missing the flavor.
