22 Easy Weight Loss Tips

22 Easy Weight Loss Tips. I’m going to start by telling you something that may surprise you. You can officially stop counting calories or obsess over calories at all! The media has fooled us into thinking we need lots and lots of carbohydrates if we follow the food pyramid. In response, America has loaded up on the processed carbs and packed on the pounds. Even so-called “health foods” are not what our bodies recognize as proper nutrition or fuel.

And forget fat-free (loaded with sugar and starchy refined carbs instead) and sugar-free! This stuff is poison and fat storing fuel. Forget fast and convenient diet foods!

They take years off your life by stroking the fires of inflammation which leads to obesity, heart disease, cancer and diabetes to name just a few things, not to mention screwing up your body’s metabolism and making it increasingly difficult to lose fat from your frame.

If you want healthy and clean “diet food” pick up a raw apple, some unprocessed nuts, some (nitrate and corn syrup free) grass-fed beef jerky, and nibble away to your heart’s content. We need to get back to real food and eating lean like our ancestors.

So if your ready to read these 22 Easy Weight Loss Tips let’s get started below with Tip #1:

 

easy weight loss tips
Bottled Water

Tip No. 1: Drink plenty of water or other calorie-free beverages.

Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is all you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.

Tip No. 2: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.

Tip No. 3: Enjoy your favorite foods.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation.

Tip No. 4: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you’ll lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, D.Ph., RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat.

Tip No. 5: Eat protein at every meal.

Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

Easy Weight Loss Tips No. 6: Spice it up.

Add spices or chilies to your food for a flavor boost that can help you feel satisfied. “Food with flavor will stimulate your taste buds and be more satisfying so that you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.

Tip No. 7: Stock your kitchen with healthy, convenient foods.

Having ready-to-eat snacks and meals-in-minutes on handsets you up for success. You’ll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.

easy weight loss tips
Children’s menu

Tip No. 8: Order children’s portions at restaurants.

Ordering a child-size entrée is an excellent way to cut calories and keep your portions reasonable. It’s become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. It helps to make the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Tip No. 9: Swap a cup of pasta for a cup of vegetables.

Just by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year, says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Easy Weight Loss Tips No. 10: Always eat breakfast.

It seems like a natural diet win: Skip breakfast, and you’ll lose weight. Many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight — and keep it off — always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.

Tip No. 11: Include fiber in your diet.

easy weight loss tips
Whole grains

Fiber aids digestion prevents constipation and lowers cholesterol — and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.

Tip No. 12: Clean the cupboards of fattening foods.

If you have chips in the pantry and ice cream in the freezer, you’re making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Ensure that you have to leave the house to get it — preferably by walking.

Tip No. 13: Lose weight slowly.

If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.

 

easy weight loss tips
Weighting on a scale weekly

Easy Weight Loss Tips No. 14: Weigh yourself once a week.

People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you’re not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.

Tip No. 15: Get enough sleep.

When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you’re full. Getting enough sleep may make you feel rested and complete and keep you from doing unnecessary snacking.

Easy Weight Loss Tips No. 16: Understand portion sizes.

We’re so used to super-sizing when we eat out that it’s easy to carry that mindset home. To right-size, your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half — making two meals out of one big one. Portion out snack meals instead of eating them directly from the container.

easy weight loss tips
Fruits and vegetables

Tip No. 17: Eat more fruits and vegetables.

The best “diet” is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.

Easy Weight Loss Tips No. 18: Limit alcohol to weekends.

Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don’t require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one glass for women per day, two for men.

Tip No. 19: Chew sugarless gum.

The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, sugar alcohol sometimes used in low-calorie gums, can have a laxative effect on some people.) Although gum might make you eat less, it doesn’t mean you can stop eating right. A proper diet and exercise are still necessary.

easy weight loss tips
Eclipse Ice Sugarless Gum

Tip No. 20: Keep a food diary.

A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to take in fewer calories ultimately. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.

Tip No. 21: Celebrate success (but not with food).

You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success actually can encourage more progress, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don’t celebrate with a dessert or deep dish pizza.

Easy Weight Loss Tips No. 22: Get help from family and friends.

Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they’ll join you in exercising, eating right, and losing weight. When you feel like giving up, they’ll help you, keep you honest, and cheer you on — making the whole experience a lot easier.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
Recommended articles:

How to Plan and Enjoy a Healthy Diet

Top 15 Tips to Start Losing Weight Now

Easiest ways to Lose Weight After Age 60

How to Make Eating Healthy Absolutely Simple and Easy

References:
These Tips Were On WebMD. We Hear These At Tops Meetings .., http://www.whywelovetops.com/why2012/CALIFORNIA/FRANKIE/FRANKIE/franki_22tips.pd (accessed September 02, 2017).
Best Diet Tips Ever: 22 Ways To Stay On Track In Pictures, http://www.webmd.com/diet/ss/slideshow-best-diet-tips-ever (accessed September 02, 2017).

 

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22 Comments

  1. alicia said:

    what i love about this article is how easy actually to lose weight, it just that most of the time i tend to lose focus. i guess i need to improve on my focus game and i have been practicing drinking before eating, that works wonders for me as i notice i started to eat smaller portion. Article like this always inspired me to try be better everyday. Thanks!

    February 19, 2018
    Reply
    • Hi Alica, I’m glad you found the article helpful. Your success will inspire all of us to do better. Thanks for sharing, Robert

      February 19, 2018
      Reply
  2. Manuela L. said:

    I think you have great diet tips here. Back to natural food is indeed the secret, supermarkets are full of processed food, loaded with fat, sodium, and sugar that promises us to save time in the kitchen but these foods destroy our body, so your number 12 tip is essential to start a real change in our diet. Thank you for such a helpful article.

    February 19, 2018
    Reply
    • Hello Manuela, I agree with you. Processed food destroys our diets. We all need to start a real change in our eating habits. Thanks for joining in, Robert

      February 19, 2018
      Reply
  3. Selia said:

    Tip number 1, already got me. It’s my secret – water diet. Drinking plenty of water right after waking up regulates body temperature and boost metabolism.

    February 19, 2018
    Reply
    • Hi Selia, drinking plenty of water is vital to one’s own health. It benefits a person in so many ways Thanks for sharing your secret, Robert

      February 19, 2018
      Reply
  4. moondebi said:

    Awesome list for everyone, especially for the heavyweights. Eating healthy is, perhaps, more essential for weight check rather than eating less. However, eating many meals a day is a bit difficult in a busy day to day life though it’s important.

    February 19, 2018
    Reply
    • Hi Moondebi, nothing comes easy in life. We all need to slow down a bit and take care of what’s really important. Thanks for joining in, Robert

      February 19, 2018
      Reply
  5. Sandra Jones said:

    Thank you so much for this list! It’s relatively easy to follow and I can actually make a DIY list that I can post my fridge. Keep it up!

    February 19, 2018
    Reply
    • Hi Sandra, you’re welcome. I’m glad you found the information helpful. Your success will motivate the rest of us to do better. Thanks for joining in, Robert

      February 19, 2018
      Reply
  6. Nnaemeka said:

    A friend once told me that eating while watching TV can cause brain damage. So, I was somewhat surprised when you recommended that we be choosy about nighttime snacks to lose weight. I also agree with the suggestion that stocking one’s kitchen with healthy, convenient food prevents the urge to order a fast food or pizza. Thanks for the refreshing reminders.

    February 18, 2018
    Reply
    • Hello Nnaemeka, I hadn’t heard about eating while watching TV can cause brain damage (interesting). I know that it causes endless munching because I’m guilty of doing it. Thanks for joining in, Robert

      February 18, 2018
      Reply
  7. Roma Abuelo said:

    Thanks for this great article! I think eating mini-meals will work best for me because I have this tendency to overeat when deprived. Haha. But most of all, getting enough sleep. Lack of it has actually mess my metabolism big time.

    February 17, 2018
    Reply
    • Hello Roma, you make a very good point about lack of sleep messing with your metabolism. Also, it’s now being recommended to eat 5 or 6 smaller healthy meals throughout the day so that you won’t over-indulge at meal time. Thanks for sharing, Robert

      February 18, 2018
      Reply
  8. Abby said:

    I agree with drinking a lot of water. It’s what helped me most lose weight.

    February 17, 2018
    Reply
    • Hello Abby, drinking the recommended amounts of water per day has many different health advantages. Helping to lose weight is just one of them. I’m glad it helped you to lose weight. Thanks, Robert

      February 18, 2018
      Reply
  9. Scott Summers said:

    Sugarless gum? This is the first time I heard of that. That food diary though is a great tip. I will do that for sure.

    February 17, 2018
    Reply
    • Hi Scott, the food diary is a good place to start. It really helps. Thanks for sharing, Robert

      February 18, 2018
      Reply
  10. Mallory said:

    Nice article! I like that you put in there not to cut out your favorite foods because I find that is something people really worry about when they are want to lose weight, that they will have to sacrifice their favorites. So not true, moderation is huge. I am big on keeping junk food out of my house because if I don’t see it I am way less likely to crave it. It’s crazy how that works! Great tips here, thanks for sharing!

    September 22, 2017
    Reply
    • Robert Matthews said:

      Hi Mallory, I’m glad you found the article interesting. Yes, moderation is huge along with getting lots of exercise. Thanks for your comments.

      September 23, 2017
      Reply
  11. Kendra said:

    Well informed and great tips on losing weight! I’m glad I stumbled on to this post as I’ve recently decided I need to get back into eating healthier.

    Although high calorie foods are immediately satisfying, I will often feel sluggish afterwards. Whereas when I’m eating healthier I will have more energy.

    My husband is a type 1 diabetic, and he has to keep some quick acting glucose rich foods around the house for when his blood sugars get low. Do you have any tips on how I can avoid those while trying to slim down?

    September 22, 2017
    Reply
    • Robert Matthews said:

      Hello Kendra, thanks for the comments and question. Getting your husband to eat healthy would be my best advise. The secret to a type 1 diabetes diet is focusing on nutritious foods that are high in vitamins and minerals, while cutting down on foods that are high in fat, sugar, and empty carbohydrates. It’s very important to lower carbohydrate intake because they turn into sugar in the digestive tract and that raises you glucose levels. I know it’s easier said than done but the more healthy your husband eats the less glucose rich foods you’ll need around the house.

      September 23, 2017
      Reply

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