Simple methods for losing weight and keeping it off for good. Losing weight can seem daunting—you have to find out how to eat healthily and correctly fuel your body, create an exercise routine that works for you, get plenty of sleep. And ultimately make hundreds of decisions each day that will either get you closer to your goal or throw you off completely. But if navigating these options sounds perplexing, Lovewithfitness is here to help.
Making little lifestyle changes, such as cutting calories, improving nutrition, and establishing a healthy foundation, is what actually works. We’ve gathered up some of the easiest, most effective tricks to help you shed those unwanted pounds and slim down for good. Put this strategy into action, and you’ll notice a difference in how you look and feel in no time. Here are our 51 top best weight loss tips or recommendations.
1. Toss Out the Top
Sandwiches made with two slices of bread are so last year. To help you lose weight, choose whole-grain bread instead of white and make your sandwich “open-faced” style, which means removing the top piece of bread. You’ll save roughly 70 to 120 calories by doing so. If you’re hungry after shedding some bread, try adding a cup of baby carrots or sugar snap peas to your dinner. These easy-to-eat vegetables are high in fibre and water, which can help with satiety and weight loss. This is one of the best weight loss tips.
2. Buy a Fruit Bowl
You know that eating the recommended five to nine servings of fruits and vegetables each day can help you lose weight, but knowing doesn’t make it any simpler. Is there a simple method to do it? Purchase a fruit bowl. If fruits and vegetables are ready to eat and in plain sight, you’re more likely to choose them over less-healthy options. Cucumbers, peppers, sugar snap peas, and carrots should be kept washed and prepped near the front of the fridge, according to the dieticians. Bananas, apples, pears, and oranges are good sweet snacks to keep on the counter where everyone can see them.
3. Eat Mindfully
We understand that you enjoy binge-watching your favourite reality show, but it’s crucial to eat your meals at the kitchen table rather than in front of the television. According to a study published in the American Journal of Clinical Nutrition, paying attention when eating can help with weight loss, whereas distracted eating can lead to an increase in food consumption over time. This is one of the best weight loss tips.
4. Switch to Green Tea
Green tea contains catechins, which are belly-fat crusaders that boost metabolism, increase fat release from fat cells, and boost the liver’s fat-burning capacity. Participants in an American Physiological Society study who paired a daily routine of 4-5 cups of green tea with exercise endurance increased by up to 24%, accelerating weight reduction.
5. Get Smaller Plates
Brown reminds us that the bigger your dish, the bigger your dinner. What do you mean by that? Smaller dishes make food appear larger, and larger plates make food appear smaller, which can contribute to overeating. Campers who were given larger bowls served themselves and drank 16 percent more cereal than those who were given smaller bowls in one research.
By substituting salad plates for dinner plates, you’ll be able to eat smaller portions and lose weight faster! Use little red plates to burn off even more calories. According to a study published in the journal Appetite, the bold colour can help you eat less, even if it doesn’t match your dining room decor. Researchers believe that the colour red suppresses our appetite by gradually encouraging the mind to quit munching.
6. Blend a Plant-Based Smoothie
Protein-fortified drinks provide a massive amount of belly-busting nourishment in a simple but tasty snack. However, most commercial drinks include unpronounceable ingredients that can wreak havoc on our gut health, causing inflammation and bloating. Furthermore, the large quantities of whey used to raise protein levels can exacerbate the bloating effect. So, what should you eat in its place? Try vegan protein, which has the same fat-burning, hunger-suppressing, muscle-building benefits as animal protein but without the bloat. Lose weight in less than 30 seconds, with the 100+ proven recipes in Zero Belly Smoothies!
7. Repetition Is Key
👉 “Rhythm is developed via repetition. Be uninteresting. The majority of successful losers have a few go-to breakfasts or snacks “Lauren Slayton, a licenced nutritionist, agrees. 👈
👉 “Make a conscious effort to identify them for yourself. ‘Hmm, I’m hungry, what should I have?’ doesn’t always work out. 👈
👉 You can switch up the rotation every few weeks, but pre-planning meals or workouts for specific days will be quite beneficial.”
8. Beware of Health Halos
Do you think specialised supermarket products are healthier than those from mainstream supermarkets? Or do you believe that all organic restaurant foods are waistline-friendly? If you responded yes to either of these questions, your weight loss attempts may be jeopardised.
According to a study published in the Journal of Consumer Research, when individuals estimate the number of calories in a sandwich from a “healthy” restaurant, they estimate it to have 35 percent fewer calories than when it comes from a “unhealthy” restaurant. The next time you grab for that package of Whole Foods’ Organic Fruit & Nut Granola, keep that in mind. This seemingly healthful snack has nearly 500 calories per cup. Yikes! To keep track of what you’re buying at the grocery shop. This is one of the best weight loss tips.
9. Eat The Yolk
The Dietary Guidelines Advisory Committee has abandoned its long-held recommendation that we limit our dietary cholesterol intake. Decades of research has proven that it has minimal influence on blood cholesterol levels, and the government’s outmoded recommendations have merely sent mixed messages about the benefits and drawbacks of eating eggs and shrimp.
So go ahead and make an omelette with the yolk in it. The entire egg is good for you because it contains metabolism-boosting nutrients like fat-soluble vitamins, vital fatty acids, and choline, a strong molecule that combats the gene that causes your body to store fat around your liver.
10. Use the Half-Plate Rule
Vegetables should make up at least half of your lunch and dinner plates. Vegetables are nutrient-dense, high in satiating fibre, and low in calories, making them an excellent weight-loss aid. You can take the edge off your hunger by eating the vegetarian half of your plate first, consume fewer calories overall, and still feel full and content. Continue to eat this manner, and the pounds will fall off gently.”
10. Make Dinner a Buffet
Overeating is unavoidable when heaping bowls of food are placed on the table. Keep food on the stove or counter and spoon it out onto plates from there to avoid scarfing down excessive bites. People tend to assess their hunger levels more carefully when going back for seconds necessitates leaving the table. Of course, presenting healthier dishes might also help.
11. Blend Veggies Into Your Oats
While overnight oats remain a nutritious and fashionable breakfast option, another healthy oatmeal fad is gaining traction: Zoats! The odd-sounding name refers to a simple (but tasty) dish cooked with shredded fiber-rich zucchini, oatmeal, milk, spices, and nutrient-dense add-ins like nuts and berries. We enjoy how the dish makes it simple to include vegetables in your morning meal, which is something we rarely see. Another plus: Adding zucchini to your oatmeal gives your breakfast bowl more volume without adding extra cereal, saving you calories.
12. Hide Your Vices
Is it true that if you’re out of sight, you’re out of mind? Simply reordering your pantry essentials could help you save a lot of calories. People are more prone to overeat tiny sweets from transparent containers than from opaque ones, according to a study published in the Journal of Marketing. As a result, many nutritionists recommend storing decadent foods on a high shelf in the cupboard so you’re less likely to grab them by accident.
13. Rise & Shine
Late sleepers, classified as individuals who get up about 10:45 a.m., consume 248 more calories during the day, as well as half as many fruits and vegetables and twice as much fast food, according to Northwestern researchers. If these findings make you feel uneasy, adjust your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more normal hour.
14. Opt for the Wild Salmon
We’ve all heard that salmon is a terrific way to grow strong, lean, and healthy because it’s high in heart-friendly omega-3s and belly-flattening protein. Salmon, on the other hand, isn’t all made equal. Farmed salmon, which is widely available in restaurants, has the opposite effect on your waistline. Compared to wild-caught salmon, farmed salmon has almost 100 more calories and nearly twice as much fat. It’s also heavy in saturated fat and lacking in heart-healthy omega-3 fatty acids. If you’re dining out, you’re better off skipping the salmon entirely unless you’re certain it’s wild-caught.
15. Crack the Window Open
According to a study published in the journal Cell Press, just blasting the air conditioner, cracking a window open, or turning down the thermostat during the winter may help target abdominal fat as we sleep. That’s because cooler temperatures boost the efficiency of our brown fat stores, which keep you warm by assisting you in burning fat stored in your stomach. Brown fat stores rose when participants spent two hours per day at 62.6 degrees F for six weeks.
16. Eat More Often
Is eating frequently the key to a healthier body? Experts agree! In a study of 2,385 adults published in the Journal of the Academy of Nutrition and Dietetics, those who ate less than four times a day consumed more calories and had a higher BMI than those who ate at least six times. The researchers discovered that those who ate fewer meals at night absorbed the majority of their calories and were more likely to drink alcohol with their meals, whereas those who grazed all day ate healthier, less calorically packed items.
17.Don’t Sleep With the TV On
According to a new study published in the American Journal of Epidemiology, exposure to light at night not only disrupts your chances of getting a good night’s sleep, but it may also lead to weight gain. Study participants who slept in the darkest rooms were 21% less likely to be fat than those who slept in the lightest rooms, which may seem strange. The takeaway is straightforward: turn off the television and throw your nightlight.
18. Tap Into Your Emotions
The majority of people in a 2015 Orlando Health poll of over a thousand people said their failure to stick to a diet or exercise plan was their biggest obstacle to weight loss success. This may appear to be common knowledge, but here’s the twist: Only one out of every ten persons in the study mentioned their psychological well-being, which is likely why nearly two out of every three people who lost 5% of their total weight gained it all back. Yikes!
Keep a notebook that tracks your meal choices and current mood to open the door to weight reduction success and eliminate emotional eating. Then look for problematic patterns, which can help you identify specific emotional attachments to eating. It will be easier to develop healthier eating practises if you are more aware of these links. When you’re worried, do you constantly seek for something sweet, or when you’re upset, do you eat fries? Instead, go for a quick walk or text a buddy to find more beneficial ways to deal.
19. Spread Out Your Protein
According to nutritionists, one gramme of protein per kilogramme of body weight is required for muscle building and weight loss. So, if you eat like that every day, you’ll eventually acquire the body of your dreams, right? Unfortunately, there’s a lot more to it. The timing of your protein consumption, according to University of Texas researchers, can make or break how much lean muscle growth you gain.
Most Americans, according to the study, eat little to no protein at breakfast, a little protein at lunch, and the majority of their daily protein intake after dinner, which isn’t ideal for muscle synthesis. Fortunately, fitness-conscious pals, the solution is simple: evenly distribute your protein consumption throughout the day. The researchers discovered that those who used this simple approach had 25% more protein synthesis than those who consumed the majority of the food after the sun had set.
20. Delay Your Drink
Dining out, as well as binge drinking, might sabotage your hard-won weight-loss gains. Order a glass of wine or cocktail near the conclusion of your dinner to keep on track with your better-body goals. As a result, the sweetness can serve as a low-calorie dessert. Furthermore, it will not lessen your inhibitions prior to your dinner, which may lead you to order an unhealthy item from the menu.
21. Make a List
Consider it a waste of time to make a grocery list before going to the supermarket. It may be the key to finally losing weight, as it turns out. A research of more than 1,300 participants published in the Journal of Nutrition Education and Behavior study revealed that shoppers who made shopping lists on a regular basis bought healthier items and had lower BMIs than those who didn’t.
Shopping lists, according to researchers, keep us organised, which helps us avoid diet-derailing impulse purchases. Spend a few minutes taking inventory of your kitchen before travelling to the shop to stock up, and then make a list. To avoid zigzagging all over the place, organise it by category; otherwise, you’ll be more likely to wander past—and buy—tempting goodies that could derail your weight-loss efforts.
22. Schedule a Workout Date
People are more likely to stick to healthy practises when they join up with a partner, according to a recent JAMA Internal Medicine study of nearly 4,000 couples. Invite your honey to a Saturday morning run and then shower together—the prospect of something steamy to look forward to afterward should be enough motivation.
23. Cleanse Your Palate
Are you having trouble losing those extra pounds due to a lack of portion control? Grab a box of mints to keep you from going back for seconds. Because the taste of the first cookie or plate of mac and cheese remains, people often crave the second. Keep mints or breath strips on hand to refresh your palate when it’s time to stop eating. This will not only remove the enticing taste from your tongue, but it will also keep your mouth occupied and serve as a diversion. Drinking water or tea can also be beneficial.
24. Opt for Full-Fat
According to a survey by the Credit Suisse Research Institute, we are increasingly choosing full-fat foods over skim, light, fat-free, or other trendy monikers of leanness. While many health groups, such as the American Heart Association, still urge limiting fat—particularly saturated fat—this full-fat trend, according to recent studies, may be a healthy defiance of those decades-old beliefs.
According to a 2015 study of 26,930 participants published in the American Journal of Clinical Nutrition, people who consume a lot of high-fat dairy products have the lowest risk of diabetes. Those who consumed a lot of low-fat dairy products, on the other hand, had the highest risk of developing the disease. So, how do you get involved in the full-fat revolution? This is what you should eat, not that! We polled some of the country’s leading nutritionists to find out which full-fat fat burners they like.
25. Eliminate Empty Carbs
In terms of eating full-fat foods, a recent study published in PLOS One revealed that low-carb diets are superior to low-fat diets when it comes to lowering cardiovascular risk and facilitating quick weight loss. Can’t see yourself entirely committing to a low-carb diet? Start by cutting out empty carb sources like white bread, desserts, and sugary drinks from your diet.
26. Catch More Zzzs
Are you looking for the simplest approach to reduce weight? Get some extra Zzzs by putting on your jammies early! Getting eight and a half hours of sleep per night, according to researchers in the journal Appetite, can reduce junk food cravings by 62 percent and overall appetite by 14 percent! Similar findings were discovered by Mayo Clinic researchers: Adults who slept an hour and 20 minutes less than the control group consumed an extra 549 calories each day, according to the study. That’s more calories than a Big Mac contains!
27. Open the Blinds
When your alarm goes off, instead of dragging yourself to the coffee machine, open all the blinds! Obese women who were exposed to at least 45 minutes of morning light (between 6–9 a.m.) for three weeks had lower body fat and appetite, according to a study published in PLoS One. The reason for this, according to researchers, is that the morning sun helps to regulate your metabolism, allowing you to burn fat more efficiently.
28. Use Self Checkout
Is your Reese’s and Pringles addiction sabotaging your weight-loss efforts? If you don’t use the grocery store’s self-checkout kiosks, it may be. Allow me to explain: When women and men scanned their things and swiped their credit cards on their own, impulse purchases dropped 32.1 percent for women and 16.7 percent for men, according to a study by IHL Consulting Group. Although not all impulse purchases are hazardous for your health, 80 percent of candy purchases and 61 percent of salty snack purchases are made on the spur of the moment.
29. Push Back Breakfast
Instead of gobbling down breakfast at home, eat at your desk a few hours later than you typically do. Pushing back your first meal of the day naturally reduces your “eating window”—the number of hours you spend each day grazing. Why’s that beneficial? Sticking to a smaller eating window may help you lose weight, even if you eat more food throughout the day, a study published in the journal Cell Metabolism found. What’s more, time-restricted eating reduced excessive body weight by 20 percent and prevented further weight gain.
30. Swap Your Noodle
The average American eats 15.5 pounds of pasta per year, the majority of which is refined white pasta. What’s the big deal about that? Fiber and protein, two essential elements for weight loss, are virtually completely absent from this type of noodle. Choose a bean-based noodle like Banza Chickpea Shells (2 oz., 190 calories, 5 grammes of fibre, 13 grammes of protein) or Explore Asian Black Bean Low-Carb Pasta to maximise the belly-filling fibre and hunger-busting protein in your meal (2 oz., 180 calories, 12 grammes of fiber, and 25 grammes of protein).
31. Add Coconut Oil to Rice
Scientists have discovered a simple way to reduce the amount of carbs in any bowl of rice by up to 60%! The best part is that the slimmed-down dish can be made without a fancy lab or a PhD. Here’s how you make it: In a pot of boiling water, combine a teaspoon of coconut oil and a half cup of non-fortified white rice. Cook the rice for about 40 minutes, then chill it for 12 hours before serving it cold or reheated. How could such a simple culinary trick—one that even adds fat—save calories? When rice begins to cool, the glucose molecules create “resistant starch,” which are tight connections formed by the rice’s glucose molecules.
As the name implies, this form of starch is resistant to digestion, which means the body can’t absorb as many calories or glucose (a nutrient that’s stored as fat if it’s not burnt off) from each molecule. While you might be hesitant to use the much-maligned oil in your pot, it is essential to the process. Fat molecules find their way into the rice as it cooks, acting as an extra digestive barrier. Most importantly, the researchers discovered that reheating the rice did not affect the levels of resistant starch (as it does with pasta and potatoes), indicating that this calorie-cutting cooking trick is safe for leftovers as well.
32. Dine With a Dude
Want to keep your diet on track while dining out? Guys, leave your woman at home. researchers at Cornell University discovered that when men lunch with women, they eat up to 93 percent more food. Kevin Kniffin, the study’s principal author, noted, “These data suggest that guys overeat to show off.” “Rather than a demonstration of strength, it’s an eating feat.” Women, on the other hand, consumed the same quantity of food regardless of who they shared their meals with.
33. Get a Workout Buddy
According to the American College of Sports Medicine, people exercise for 34 minutes longer with a friend than when they go to the gym alone. And the harder you sweat, the faster you’ll achieve your objectives! Looking for a nutritious method to recharge after a workout at the gym?
34. Keep Protein on Hand
Everything lately has been packed with protein, from breads to nut butter to milk. While you don’t need to eat bizarre frankenfoods to get more of the vitamin, it’s a good idea to keep some high-protein snacks on hand if you’re attempting to lose weight. Consuming these can help you avoid reaching for a high-calorie snack whenever hunger comes.
35. Eat More Fiber
Simply ingest at least 30 grammes of fibre everyday instead of depriving yourself of all your favourite indulgences or diligently tracking calories to lose weight. According to University of Massachusetts Medical School researchers, this straightforward, no-fuss method promotes weight loss and boosts health just as successfully as more sophisticated diet approaches. “Telling people to reduce this or reduce that is just too hard to do,” said main study author Yunsheng Ma, MD, PhD.
“Telling people to reduce this or reduce that is just too hard to do.” He argues that encouraging people to focus on eating more of a specific nutrient rather than eliminating foods from their diet will help them achieve their weight loss objectives. Do you want to give the diet plan a shot? Start slimming down by incorporating high-fiber meals for weight reduction into your favourite recipes.
36. Have a Midnight Snack
Even if you’re attempting to cut down on your eating time, you shouldn’t go to bed hungry. Going to bed with a grumbling stomach can actually make it more difficult to fall asleep, leaving you hungry the next day. And, as registered dietitian Cassie Bjork said, the appropriate type of bedtime snack can actually enhance your metabolism and promote weight loss.
The correct snack can help maintain blood sugar constant, allowing glucagon, the fat-burning hormone, to perform its job. I recommend combining a natural carb with a good fat. Apple slices with nut butter, berries with heavy cream, and carrots with guacamole are all delicious options.
37. Incorporate Coconut Oil
What smells like a tropical getaway and may help you lose weight faster than your favourite Zumba class? Coconut oil, to be precise. A study published in Pharmacology found that just two teaspoons per day lowered waist circumference in overweight people. However, because coconut oil is heavy in saturated fat, its health advantages are still debatable. But this isn’t always a terrible thing; it’s in the form of medium-chain triglycerides (MCTs), which aren’t digested in the same manner as long-chain triglycerides in the body (LCTs).
Overweight women were less likely to gain weight when MCTs replaced LCTs in their diets, according to a study published in the International Journal of Obesity and Related Metabolic Disorders. Coconut oil’s high smoke point makes it ideal for almost every cuisine, from eggs to stir-fries. And, at around 117 calories per tablespoon, it’s comparable to olive oil in terms of calories—just make sure to include antioxidant-rich olive oil in your cooking rotation as well.
38. Snuggle up With Your Sweetie
It’s not like you needed more cause to fall in love, cuddle up with your honey, kiss, or get it on with your partner. All of these activities, according to Harvard Medical School researchers, can help you lose weight. How? When you have romantic sentiments, your levels of the hormone oxytocin rise, which suppresses your appetite.
39. Healthify Your Kitchen
Though you may believe that strong willpower is required to avoid downtime nibbling, scientists advise that your success is determined more by your food environment than anything else. “If you’re bored and there’s nothing but healthy food in your house, you’re not going to eat it unless you’re really hungry,” explains Jennifer Neily, MS, RDN, of Neily on Nutrition. Celery sticks aren’t something most people crave; cookies, on the other hand, are a different storey.
“You can’t eat what’s not there,” says Heather Mangieri, RDN, “so make sure when you open the cupboard, you’re not enticed by the sweet, salty, fatty foods that most individuals choose when eating ‘just to eat.” Instead, have fresh vegetable slices and healthful whole foods in your refrigerator, which will be simpler to pass up if you’re not hungry.”
40. Dim the Lights
Do you have a hard time eating reasonable-sized portions? Consider dimming the lights and playing some soothing music. Soft lighting and music, according to a study published in Psychological Reports, cause people to eat less and enjoy their food more. That’s what we refer to as a win-win situation.
41. Rearrange Your Plate
Most individuals consider their protein or meat to be the primary course of their meal, however this isn’t the case. “Place tasty veggies at the centre of lunch and dinner plates, with protein and good grain sides.” You may automatically consume fewer calories and more health-protective vitamins and nutrients by just rearranging your plate.
42. Supplement Your Diet
How would you want to double all of the fantastic weight-loss outcomes you’ve just read about? According to a 2008 study, this is what happens when you supplement your diet with a vitamin D and calcium combo. Subjects who took these two nutrients—found in abundance in some Greek yogurt—lost two times as much fat as the other group just four weeks into the 12-week study!
43. Indulge in Dark Chocolate
It’s a chocolate lover’s dream: new research reveals that consuming moderate amounts of dark chocolate can help you lose weight and slim down your waist. A study of women with normal weight obesity (or thin fat syndrome) found that those who followed a Mediterranean diet that contained two servings of dark chocolate per day had a significantly smaller waist circumference than those who followed a cocoa-free diet.
It has to do with flavonoids, heart-healthy molecules found in cocoa that have key antioxidant and anti-inflammatory qualities, according to researchers. Just make sure to choose a bar that contains at least 70% cacao and avoid the “alkalized” variety, which contains substantially less flavonoids.
44. Step Outside
According to a research published in the journal PLOS ONE, getting direct sunlight between the hours of 8 a.m. and noon reduced your risk of weight gain regardless of your exercise level, caloric consumption, or age. The sun, according to scientists, synchronises your metabolism and suppresses your fat-storage genes.
45. Stock Up On the Right Proteins
When you’re hungry and have nothing healthy to eat in your kitchen, you’re more likely to make poor diet choices. Stock up on frozen, go-to proteins to avoid diet-sabotaging decisions. It’s ready to eat in just a few minutes after you throw it on the stove, and it’s a terrific source of lean, low-calorie protein. Meal-starters like organic, low-sodium turkey breasts, pre-grilled chicken, and hard-boiled eggs are also good to have on hand.
46. Take It Black
If you’re a java fanatic, here’s a simple way to reduce the size of your order: Simply omit the creamer! 100 calories are added to your cup by sprinkling two tablespoons of heavy cream on top. Passing up dairy can help you lose 10 pounds in just under six months if you drink two cups of coffee every day.
47. Swap Cheese for Veggies in Your Omelet
Swap muenster cheese for your favourite vegetable if you’re used to shredding it into your eggs. A half cup of steamed broccoli has 15 calories, but one ounce of cheese has 110 calories. Making this morning transition will provide your body with more satiating fibre and nutrients while also preventing further inches from being added to your waistline.
48. Choose Plain Yogurt
While protein-rich Greek yoghurt is delicious when paired with chia seeds, antioxidant-rich berries, and crunchy nuts, choosing the wrong tub could sabotage your weight-loss efforts. A basic cup of Chobani has around 50 less calories than the fruity varieties, so you can avoid gaining weight.
49. Make Grapefruit Your Go-To
Researchers found that eating half a grapefruit before each meal helped individuals lose weight while also decreasing insulin resistance, according to a study published in the Journal of Medicinal Food.
50. Brew Green Tea
According to a research published in The Journal of Nutrition, people who drank four to five cups of green tea daily in addition to exercising for 25 minutes lost more belly fat than those who didn’t. The catechins in tea, a type of antioxidant that inhibits the storage of belly fat and assists quick weight loss, are to thank for these positive results.
51. Muscle Up
You should also be working out and attempting to increase your muscle mass in addition to blasting belly fat. Your body burns calories even when you’re not moving, and folks with more muscle have a far higher “resting metabolic rate.” This is because each pound of muscle requires approximately six calories per day to maintain itself. If you can gain five pounds of muscle and maintain it for a year, you’ll burn the caloric equivalent of three pounds of fat and be one step closer to achieving that slim figure you’ve always desired.