54 Quick and Easy Ways To Lose Weight

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We've all been there at some point or another where we just want to lose some weight or feel better about ourselves.  The truth is we don't put on those extra couple of pounds overnight so we can't expect to lose them instantly.  Persistence, determination and a little blood sweat and tears is required in order for these tips to work.  The most important part to remember is that shedding a few pounds won't be possible unless you believe in yourself and make it a little bit of fun.  Nobody wants to stick to a diet that is way to serious or doesn't allow you the things you love.

54 quick and easy ways to lose weight

54 Quick and Easy Ways To Lose Weight

  1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
  2. Avoid strange fad diets – if you can't eat that way for the rest of your life, don't waste your time or your health.
  3. Limit alcohol consumption – each serving contains 100 to 150 calories.  
  4. Eat fruit at least twice a day, need a way to keep track? This fruit and veggie journal is a lot of fun.
  5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
  6. Exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
  7. Gradually increase the length and frequency of your workouts by adding in new activities like weights, yoga or even cardio.
  8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom – it's the most accurate reading.  Remember it is only a number!
  9. Give yourself a non-food reward for every 5 pounds lost.  We all love a new pair of shoes, manicure, makeup or just a nice quiet bubble bath without the kids.
  10. Slow down your eating speed–make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
  11. Use smaller plates!
  12. Bring your lunch to work at least three times a week.  
  13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you're cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.  Try this weekly workout printable to keep you on track.
  14. Stop eating while watching television.
  15. Have someone else put away leftovers.
  16. Buy a good low-fat, low-calorie cookbook or magazine subscription.  Better yet head to the library or Pinterest to find a few new recipes to try.
  17. Try two new reduced-calorie recipes a month.
  18. IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
  19. Don't read while eating.
  20. Have a sweet treat once a week.
  21. Keep healthy whole snacks at home and at work.
  22. Limit your cheese consumption to reduce fat and saturated fat–use cheese and lunchmeat with less than 5 grams of fat per ounce.
  23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you're missing something.
  24. Substitute herbs and spices for salt, sodium plays a huge part in water retention.  
  25. Shop for food when you are not hungry, and use a shopping list and bring a water bottle with you.  If you don't like making lists I have a great grocery shopping printable for you.
  26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don't skip the protein in your meals; find a leaner substitute.
  27. Eat three vegetables a day – check out these fun ideas!
  28. Always eat sitting down.
  29. Request that your family and friends respect your efforts to lose weight and get fit–beware of loving “sabotage.”
  30. Take a walk when you're stressed or angry.
  31. Eat two dairy products a day–be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
  32. Order dressings and sauces on the side and apply them with a fork.
  33. Increase your fiber intake–chose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
  34. Add slow-down food to your meals–crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
  35. Cook with chicken broth, nonstick cooking spray, wine or water.
  36. Drink eight 8-ounce glasses of water a day.
  37. Shrink portion sizes of meats and starches, and pile on the vegetables.
  38. Ask how the food is prepared when ordering in a restaurant.
  39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size – these foods still have calories!
  40. Select clear broth- or tomato-based soups over white soups.
  41. Keep the junk foods out of sight in your home and workplace.
  42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise. 
  43. If you're getting off track, try to pre-plan your food intake for the next three days by writing it down.   This simple what's cookin' printable might be helpful.
  44. If you are purchasing frozen diet dinners look for ones with 10 grams of fat or less and 800 milligrams of sodium or less.
  45. Avoid batter coating or breading.
  46. Use two egg whites in baking instead of one whole egg.
  47. Stretch during television commercials–arm circles, leg lifts, head tilts, etc.
  48. Eliminate the butter on your rolls or popcorn.
  49. Learn to say “no” gracefully when a friend or relative offers you a second helping.
  50. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
  51. Ask for less cheese. Have you ever tried tomato pie?
  52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.  
  53. Go meatless one night a week!  I have some fun meatless Monday recipes.  Not only will it save you a few pounds but a few dollars too!
  54. Forgive yourself when you slip–and make the next food choice a healthy one.  Cheat days are your best friend!

Remember that implementing new habits isn't going to take hold over night but if you start with one simple thing like drinking more water and make it a fun challenge for yourself you're on the right track.  What I like to do is get a weight loss partner on board with me so we can cheer each other on.  If you're looking for a fun book I love this one Using The Buddy System to Fight Fat.  I hope I've given you a few new ideas on how you can lose weight quick and easy!

 

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2 Comments

  1. 54 awesome tips that I never heard of. I’m actually on weight loss diet. Thanks for sharing and keep writing, Laura.

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