Losing weight doesn’t always require a complete lifestyle overhaul. In fact, small changes can have a significant impact on your waistline. In this article, experts share their quick and easy tips that can help you shed some pounds.
1. Walk for five minutes each day
If getting to the gym on a regular basis feels daunting, try carving out time each day for a five-minute walk instead.
People simply do not move enough. The smallest actionable steps can go a long way in long-term weight loss if you do them consistently.
2. Place a bowl of fruit on your counter
Women who store junk food like breakfast cereal on their kitchen counters tend to weigh more than women who don’t—and those who display fruit tend to weigh less, according to a 2015 Cornell University study.
All the more reason to swap those sugary, processed snacks for a bowl of apples or oranges on your countertop.
You’re more likely to reach for the healthy stuff when you see it and it looks gorgeous.
3. Drink a glass of water before each meal
Feeling hungry? Gulp down some H2O first.
Our bodies often mistake hunger for thirst, triggering you to over-snack when you’re really just thirsty. Plus, research shows that drinking water before meals can make you feel fuller, cutting the number of calories you eat.
Divide your weight in half and aim to drink that amount of water in ounces each day.
4. Use smaller plates and bowls
When participants in a Pennsylvania State University study received large portions of food, they ate 30 to 50 percent more than those given smaller portions. Plus, they didn’t feel any fuller than participants who ate less.
To keep your portions small (and avoid overeating), experts recommend downsizing your dishes. We serve ourselves more when we use bigger cups, plates, and utensils.
5. Pair HIIT with strength training
Anyone who is overwhelmed with work, family, and other responsibilities knows how tough it is to fit exercise in. That’s why the best workout routines optimize time and results.
Try a combination of strength training and high-intensity interval training.
The best part about these two is they do not take long. Lift heavier weights with fewer sets and reps for an even more efficient cardio workout.
6. Put a mirror on your fridge
Believe it or not, installing a mirror in your kitchen might help you slim down. A study published in the Journal of Applied Psychology found that people who ate with a mirror next to them were less likely to eat fatty foods.
Researchers believe that a mirror makes you more aware of what you’re eating, leading you to make healthier choices.
7. Swap one cup of coffee for green tea
The next time you need an afternoon pick-me-up, reach for green tea instead of your usual latte. Green tea is loaded in antioxidants that can help boost your metabolism. It also helps to flush out excess bloat and have your belly feeling flat and lean.
You can order it hot or iced, but skip the sweeteners.
8. Pack a snack
We get one in four of our daily calories from snacks. But that’s not necessarily a bad thing.
Research shows that snacking between meals can curb cravings and lower body fat—as long as the snacks are nutritious.
If your meals are more than four hours apart keep some healthy, nonperishable bites handy: Nuts, bananas, and roasted chickpeas are her go-to choices.
9. Go to bed five minutes earlier
Study after study has linked a lack of sleep with overeating and weight gain.
By aiming for seven or more hours of sleep each night, you can stop food cravings before they start and make smarter and healthier food choices throughout the day. Plus, you’ll have more energy to hit the gym.
Even hitting the hay just five minutes earlier each night can make a difference; after one week, you will have gotten up to 30 more minutes of rest.
10. Rearrange your fridge and pantry
If sugary, processed treats are front and center when you open the refrigerator or pantry, you will be more tempted to reach for them.
Keep healthy staples like nuts and oatmeal close to the front of your pantry, and move fruits and vegetables up to the top shelves of your fridge.
Sweets and other goodies should stay toward the back. When food is out of sight, it’s more likely to be out of mind.
11. Double or triple a recipe’s veggies
Veggies are chock-full of fiber, keeping you feeling full between meals and reducing cravings later on. To sneak more produce into your meal—without sacrificing flavor—double the amount of vegetables called for in any recipe.