Lasting weight loss is about lifestyle changes, but there’s no rule that says all those changes need to upend your life.
You can make small shifts that will make a big difference in how you look and feel. Use these 10 tiny changes that’ll help you drop serious pounds.
1. Switch up your workout.
Sweating to the same old exercise moves every week allows muscles to become more efficient, so they’ll burn fewer calories over time. Throw them a curve by occasionally adding new moves to your routine.
2. Crunch away the pounds.
Clean eating foods that crunch when you bite into them are often packed with waist-slimming fiber and other nutrients that support long-term weight loss. They typically have fewer calories than their processed counterparts. When the munchies strike, grab a small handful of unsalted almonds or enjoy your favorite fresh veggies with healthy dips (creamy avocado chickpea comes to mind).
3. Always eat your vegetables first.
Another tip to drop serious pounds is to always eat veggies before moving onto the main course. This fills you with low-calorie, fiber-filled goodness that prevents overeating later in the meal.
4. Stick to clean eating ingredients.
Processed foods pad the waistline via fat, excess calories, and refined sugar. When you choose to eat clean, you choose whole or minimally-processed foods that deliver nutrients without the junk ingredients.
5. Eat more slowly.
It takes about 20 minutes for the “I’m full” signal to reach the brain. By slowing down the eating process, you give the body time to process the “full” signal without overeating.
6. Swap out chips and crackers for popcorn.
Fiber is a must-have when you want to drop serious pounds. Popcorn offers a tasty fiber-licious alternative to store-bought chips and crackers.
7. Pare down portions.
It’s all too easy to misunderstand what constitutes a proper portion size. For example, a healthy serving of meat should be no larger than a deck of cards, while a proper pasta portion equals the size of one fist.
8. Add protein and fiber to the breakfast menu.
These nutrients satisfy the appetite and give you the energy needed to wrangle the gang or tackle your to-do. They reduce the chance you’ll make unhealthy snack choices later in the morning.
9. Reduce added sugar intake in at least one food category.
Added refined sugar is found in everything from “healthy” cereals to salad dressings to marinara sauces. Make a small lifestyle change and drop serious pounds by swapping out at least one category of processed foods for clean eating alternatives.
10. Don’t drink your calories.
An eight-year study found that women who consumed one or more sugar-sweetened beverages per day added about 358 daily calories. Hydrate with plain water or a low-cal, naturally-flavored alternative like water infused with orange slices or cucumbers.