Losing weight takes a lot of sweat and discipline but even if you’re not powering through an interval workout or counting calories, there are a lot of simple ways to see those pounds drop on the scale. Here are 10 tricks from women who have lost at least 50 pounds – use them daily and watch your weight drop slowly but surely. Best of all, no gym time or diet required. Good luck.
1. Start each meal with a glass of water
You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
2. Make simple swaps
Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.
3. Have a piece of dark chocolate for dessert
Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
4. Be diligent about portion control
If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers so you’re not tempted to go back for seconds.
5. Keep moving
Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
6. Don’t drink your calories
It’s a common reason why you’re not seeing results—those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon or mint to save on important calories.
7. Eat regularly (snacks and meals)
A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks to regulate blood sugar level so that you don’t crash.
8. Snack on high protein, high fiber foods
When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied.
9. Eat a light, early dinner
Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
10. Get more sleep
Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for at least seven hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.