You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don't work as promised. If you're trying to drop a few pounds fast, these trusted expert tips will make it easy for you to lose the weight quickly.
1. Write down what you eat for one week and you will lose weight.
Studies
found that people who keep food diaries wind up eating about 15
percent less food than those who don’t. Watch out for weekends: A
University of North Carolina study found people tend to consume an
extra 115 calories per weekend day, primarily from alcohol and fat.
(Though good news: You can work
out only on weekends and still lose weight.)
Then cut out or down calories from spreads, dressings, sauces,
condiments, drinks, and snacks; they could make the difference
between weight gain and loss. Don’t miss these other tricks
for stopping weekend weight gain.
2. Add 10 percent to the amount of daily calories you think you’re eating
If
you think you’re consuming 1,700 calories a day and don’t
understand why you’re not losing weight, add another 170 calories
to your guesstimate. Chances are, the
new number is more accurate. Adjust your eating habits accordingly.
For instance, your cup of coffee
might have more calories than you thought.
3. After breakfast, stick to water
At
breakfast, go ahead and drink orange juice. But throughout the rest
of the day, focus on water instead of juice or soda. The average
American consumes an extra 245 calories a day from soft drinks.
That’s nearly 90,000 calories a year—or 25 pounds! And research
shows that despite the calories, sugary drinks don’t trigger a
sense of fullness the way that food does. Find
out how
to tell if you drink too many of your calories.
4.
Sniff a banana, an apple, or a
peppermint when you feel hungry
You
might feel silly, but it works. When Alan R. Hirsch, MD, neurological
director of the Smell & Taste Treatment and Research Foundation
in Chicago, tried this with 3,000 volunteers, he found that the more
frequently people sniffed, the less hungry they were and the more
weight they lost—an average of 30 pounds each. One theory is that
sniffing the food tricks the brain into thinking you’re actually
eating it. Use these other
tricks to become
a more mindful eater.
5. Spend 10 minutes a day walking up and down stairs
The
Centers for Disease Control says that’s all it takes to help you
shed as much as 10 pounds a year (assuming you don’t start eating
more). Check out these other tricks
for squeezing in more steps every day.
6. Walk five minutes for at least every two hours
Stuck
at a desk all day? A brisk five-minute walk every two hours will
parlay into an extra 20-minute walk by the end of the day, and
getting
moving is more beneficial than a standing desk.
Plus, getting a break will make you less likely to reach for snacks
out of antsiness. While you’re up, use this effective
stretch for avoiding back pain.
7. Don’t buy any prepared food
That lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead, especially if you show signs you’re eating too much sugar. Look for sugar-free varieties of foods such as ketchup, mayonnaise, salad dressing, and these other foods with way more sugar than you realize. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Sounds impossible, but you can actually learn how to give up sugar without missing it.
8. Close the kitchen for 12 hours
After
dinner, wash all the dishes, wipe down the counters, turn out the
light, and, if necessary, tape closed the cabinets and refrigerator.
Late-evening eating significantly increases the overall number of
calories you eat, a University of Texas
study found. Learning how
to stop
late-night
snacking
can save 300 or more calories a day, or 31 pounds a year. Learn more
about how
eating late at night makes you
fat.
fat.
9.
Eat water-rich foods and you’ll eat
fewer calories overall
A
body of research out of Pennsylvania State University finds that
eating water-rich foods such as zucchini, tomatoes, and cucumbers
during meals reduces your overall calorie consumption. Other
water-rich foods include soups and salads. You won’t get the same
benefits by just drinking your water, though (but you will get
other benefits
off
staying
hydrated).
Because the body processes hunger and thirst through different
mechanisms, it simply doesn’t register a sense of fullness with
water (or soda, tea, coffee, or juice). Learn how to tell if you need
to eat more vegetables.
10. Eat cereal for breakfast five days a week
Studies
find that people who eat cereal for breakfast every day are
significantly less likely to be obese and have diabetes than those
who don’t. They also consume more fiber and calcium—and less
fat—than those who eat other breakfast foods. Make oatmeal, or pour
out a high-fiber, low-sugar cereal like Total or Grape Nuts, and
boost it up
with these healthy
cereal hacks.
Source: Reader’s Digest
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