Most of these weight loss tips and tricks can be done either instantly or in under 5 minutes, so what are you waiting for? Browse through our collection for a low-effort, high-impact guide to weight loss.
Losing weight doesn't require strict dieting, steely willpower and deprivation. The small-steps approach to weight loss can be the secret to long-term success. Accredited practising dietitian Dr Clare Collins spills the beans on how to make small changes that have a big impact.
1. Re-introduce yourself to your hunger
Dr Collins says: "It's not abnormal to have hunger pains before you eat. It's super important and it's tragic if you don't experience it. The best way to work out if you're truly hungry or just hungry with your eyes is to have a glass of water. If the twinges go away, you're not really hungry."
2. Breakfast is your weight-loss weapon
Dr Collins says: "There is more evidence reconfirming that breakfast improves concentration, memory, test performance and long-term weight loss. Some people have a busy life; they don't get home till late and won't have dinner till 9pm, so they're not hungry when they wake up. The key to learning to eat breakfast is to move the chaos back to earlier in the evening so you can wake up hungry."
3. Don't drink your kilojoules
Dr Collins says: "Some of our appetite regulators rely on chewing, stomach distention and feedback from your stomach to let you know when you're satisfied. When you drink kilojoules they can slip past the radar: a slice of bread at 70 calories takes a few minutes to eat, but 70 calories of a drink slips down in seconds."
4. Get real on portion size
Dr Collins says: "Bring out those measuring cups and kitchen scales, and spend one day weighing and measuring to understand portion control. Or simply divide your plate into quarters and fill half with salad or veg, a quarter carbs and a quarter protein."
5. Smart ways to eat out
Dr Collins says: "If you only eat out once a month, have what you like, but if you're eating out regularly, eat smart. Skip the entree and only have a main with a side of vegetables."
6. Prioritise healthy eating
Dr Collins says: "Plan ahead and get in the habit of knowing what's for dinner for the week. Cook a casserole on Sunday night so you're zapping it in the microwave when you get home from work during the week. Or pack a zip-lock bag with cherry tomatoes, some mixed lettuce and baby carrots to go with a chicken roll at lunchtime."
7. Lighten the foods you love
Dr Collins says: "Add heaps of vegies to your meal. Vegies are your secret weapon to diluting kilojoules in your food - you can save between 25 and 50 per cent of your kilojoules. For example, add onion, finely diced carrot and zucchini, half a cup of red lentils, crushed tomatoes and garlic to your spaghetti bolognaise. You're maximising nutrients and minimising kilojoules."
8. Get the right advice
Researchers at the University of Minnesota concluded that dietary instruction from a registered dietitian was very beneficial when it came to long-term weight-loss success. A long-term study by researchers at the Harvard School of Public Health also found that dieters who attended counselling sessions with a health professional lost more weight than those who didn't. "An accredited practising dietitian has the skills to help you develop a personalised weight-loss plan," Dr Collins says.
9. Go for wholegrains
Dr Collins says: "When you choose a wholegrain product you actually get a higher vitamin, mineral and fibre intake. They contain more vitamin E, zinc and iron, and more of the B vitamins, which are the ones you need when you burn up energy. From a weight-loss standpoint, wholegrains take more effort to chew, therefore your brain is more likely to receive signals letting you know that you're full."
10. Invest in your health
Dr Collins says: "The small steps really do make a difference. If you can invest and commit to those small steps you're much more likely to live your life in the healthy weight range."
It's a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you're eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.
There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater's Diet.
In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.
Swap your go-to order
"I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month." —Kerri Butler, Joplin, MO
Skip the salty aisle
"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather Del Baso, Worcester, MA
Have a 300-calorie breakfast
"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds."—Bo Hale, Tulsa, OK
Get fit in five
"I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno, Hammond, IN
Kick the habit
"I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I've already dropped 37 pounds in three months!" —Leila Fathi, Memphis, TN
Do a purge
"I totally cleaned out my pantry. Once I replaced the foods I used to overindulge in, like ice cream, with lower-cal snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal, I began making better choices automatically. Now, I'm slimmer than I was before I had my two kids!" —Lori Feldman, Coconut Creek, FL
Healthy up your happy hour
"After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds." —Ellen Setzer, Cleveland, OH
Get fired up
"I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now. Two months later, I'm down 13 pounds and have killer legs." —Kara Marshall, York, ME
Pile on the veggies
"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin, New York City, NY
Run your butt off
"When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I've lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They're too big now!" —Lauren Castor, Anniston, AL
Downward dog it
"Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I'm now more in touch with my hunger cues—so I eat intuitively and stop when I'm full. I've gone down a jeans size, and my cellulite has disappeared!"—Jessica Nicklos, Morgantown, WV
Don’t supersize it
"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL
Save room for your dessert
"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I've still managed to lose 20 pounds in three months." —Elaine Higginbotham, Fort Worth, TX
Brave a new class
"Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I've almost reached my goal weight." —Morgan Howe, Rochester, NY
Nix nighttime eating
"Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I'd eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa, Pittsburgh, PA
Walk with Spot
"My dog and I go for a walk every day, even if it's for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn't dare lace up my sneakers otherwise. All the walking adds up: I've lost more than 50 pounds this past year." —Jamie Altholz, Denver, CO Source http://www.health.com/health/gallery/0,,20501331,00.html
There are some tricks of the trade for staying slim for some women. Why do they keep it a secret you ask? I am not sure, but I wanted to find out what I’m missing. Are there some tips that can help my weight loss journey hit that extra leap? Whether we are losing the baby weight, new relationship weight, or just the day to day extra poundage, it seems you don’t have to completely overhaul what you are doing to start losing inches.
In some studies it has shown that the littlest changes in your lifestyle can actually help the pounds fall off effortlessly, and stay off. That re-gain of the same 10-20 pounds can be a real pain!
Here are some secrets that have been proven to work! And they won’t make you want to pull your hair out while you go grab that Snickers out of the vending machine. 1. Drink TeaCatechins and antioxidants found in green and white tea may accelerate fat burn, and boost metabolism. Women who had the highest amounts of those vitamins from the tea has shown to weigh less than those that don’t sip the brewed stuff.
2. Enjoy Your Lunch Eating slowly and enjoying each bite creates a hormone that gives you feeling of fullness. It can also help you avoid getting gas, and stay slim simultaneously. So ditch the distractions like watching television so you can enjoy and savor each bite.
3. Eat Your Breakfast!
I know, you have heard this one since you were a kid, and still hear it from all the nutritionists out there, but it is so true. People that have been eating breakfast since they can remember have a waistline that is about 2 inches smaller than people who skip the meal. The American Journal of Clinical Nutrition reveals eating in the morning can help rev your metabolism and can make less of an enzyme that can raise cholesterol.
4. Eat at the Same Time Everyday It can help drop the pounds. A study at the Salk Institute for Biological Studies in California showed that when mice ate scheduled meals and then fasted for 12 hours at night, their liver burned more sugar and fat. so get your dinner in at the same time if possible, it might speed your weight loss effortlessly. Wouldn’t hurt to give it a try right.
5. Drink Water First Thing When you first wake up, have a glass of water on your night stand to down as soon as you wake up. Researchers at Virginia Tech reveal that if you drink about 16 ounces in the morning helped people lose about pounds more than non-water drinkers. Water is filling and if you drink it before a meal you can eat approximately 75- 90 calories less. Drink up!
6. Weigh Yourself It might be hard to look at sometimes, but the habit helped non-dieters stay on track. Checking out the fluctuations can help you keep on track if it gets to be too much. You can fix your diet for the next few days, because you know where you stand.
7. Workout in the A.M.
Exercising on an empty stomach in the morning improves glucose tolerance, which helps your body burn fat. Which in turn helps you lose weight faster.
What are some tricks you do to help keep the pounds away? Comment below! I would love to hear any tricks you've found effective and helpful!
When you need to grab an easy snack, check out one of these recipes that are made with three ingredients or less! Craving something sweet? Whip up these popsicle-like yogurt- and chia-seed-covered frozen grapes. Each 10-grape serving is just 52 calories. Keep reading for more simple snack inspiration.
Frozen Banana Pops
Make these treats with ingredients you probably already have in your kitchen — you only need a banana, yogurt (I used soy), and chocolate chips. One popsicle is 78 calories.
Baked Cinnamon Banana Chips
These irresistible sweet little gems are seasoned with cinnamon to satisfy sugar cravings, and the addictive chewiness might have you devouring the entire batch. But don't worry — half a batch is under 150 calories.
Smudgies
A frozen snack to satisfy your ice cream cravings, these smudgies are made with banana, peanut butter, and graham crackers.
Vegan Banana-Oat Protein Balls
Made with just rolled oats, protein powder, and banana, each 47-calorie ball offers 2.7 grams of protein.
Juicy, sweet, and made with just an apple, raw almonds, and a little orange juice, thisspread is only 42 calories and tastes delicious served on crackers.
Fruit and Nut Bars
If you like Larabars, make your own fruit and nut bars! These 148-calorie bars are made with almonds, dates, and raisins.
Low-calorie dinner recipes make a healthy weeknight meal.
Weeknight meals are made easy with these 20-minute, low-calorie dinner recipes. Our healthy chicken recipes, pasta recipes, salmon recipes and more low-calorie dinner recipes are not only delicious dinners you will have on the table in less time than ordering takeout, but they are healthier too.
Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty pulled pork sandwich, perfect as a potluck dish or simple dinner. If you’re concerned about sodium, be sure to choose a lower-sodium barbecue sauce.
Makes:2 servings, about 1 cup filling each
Serving Size:1 sandwich
Active Time:
Total Time:
INGREDIENTS
1/2 cup orange juice
3 tablespoons lime juice
1 tablespoon red-wine vinegar
1 chipotle chile in adobo sauce plus 1 teaspoon adobo sauce (see Tips)
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 ounces pork tenderloin (see Tips), trimmed
1 small yellow onion, cut into 1/2-inch-thick rounds
1 teaspoon canola oil
2 whole-wheat buns, split horizontally
1/3 cup prepared barbecue sauce
PREPARATION
Combine orange juice, lime juice, vinegar, chipotle and sauce, garlic, oregano, cumin, salt and pepper in a blender or mini food processor. Blend or process until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork and seal, squeezing out any excess air from the bag. Turn to coat with the marinade. Refrigerate at least 1 hour and up to 8 hours.
Preheat grill to high or heat a large indoor grill pan over high heat.
Remove the pork from the marinade (discard marinade). Grill the pork, turning occasionally, until an instant-read thermometer inserted diagonally into the center registers 145°F, 12 to 15 minutes. Transfer to a cutting board and let rest for 5 minutes before slicing.
Meanwhile, lightly brush onion with oil and grill until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
Lightly toast buns on the grill or in the pan.
Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce and stir to combine. Divide the pork (about 1 cup each) between the buns.
TIPS & NOTES
Make Ahead Tip: Marinate the pork in the refrigerator for up to 8 hours. Cover and refrigerate the grilled pork for up to 2 days. Serve cold or reheat before serving.
Tips: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
One pork tenderloin typically weighs about 1 pound, enough for 4 servings. You can marinate a whole pound in the same amount of marinade used to marinate the 8 ounces in this recipe and have enough cooked tenderloin for 2 dinners (for 2 people). Or freeze half for up to 3 months.
NUTRITION
Per serving: 351 calories; 8 g fat (2 g sat, 3 g mono); 60 mg cholesterol; 45 g carbohydrates; 16 g added sugars; 21 g total sugars; 26 g protein; 4 g fiber; 857 mg sodium; 642 mg potassium.
Elevate frozen ravioli with sizzled garlic and shallots, shaved pecorino and fresh arugula. Serve with: Whole-grain baguette and a light-bodied red wine, such as pinot noir.
Makes:4 servings, 1 1/4 cups each
Active Time:
Total Time:
INGREDIENTS
1 pound fresh or frozen cheese ravioli, preferably whole-wheat
1 large clove garlic, minced
1/2 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 large shallots, sliced
3 tablespoons red-wine vinegar
1 teaspoon Dijon mustard
Freshly ground pepper to taste
6 cups arugula
1/2 cup shaved Pecorino Romano or Parmesan cheese (see Tip)
PREPARATION
Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.
TIPS & NOTES
Tip: Use a vegetable peeler to shave curls off a block of hard cheese.
NUTRITION
Per serving: 413 calories; 24 g fat (8 g sat, 11 g mono); 57 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 16 g protein; 2 g fiber; 585 mg sodium; 156 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Vitamin A (19% dv).
Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.
Makes:4 servings
Active Time:
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INGREDIENTS
1 small red onion, thinly sliced
1/4 cup balsamic vinegar
4 10-inch whole-wheat tortillas
1 cup shredded sharp Cheddar cheese
8 slices deli turkey, preferably smoked (8 ounces)
PREPARATION
Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.
NUTRITION
Per serving: 328 calories; 12 g fat (6 g sat, 0 g mono); 56 mg cholesterol; 30 g carbohydrates; 24 g protein;2 g fiber; 871 mg sodium; 33 mg potassium.
1 16- to 18-ounce package precooked diced potatoes (peeled or unpeeled)
1 large onion, quartered and thinly sliced
1 medium green bell pepper, diced
1 teaspoon paprika
1/4 teaspoon plus a pinch of salt, divided
1/4 teaspoon plus a pinch of freshly ground pepper, divided
5 ounces deli pastrami, diced (about 1 generous cup)
4 large eggs
PREPARATION
Heat oil in a large skillet over medium-high heat. Reduce heat to medium and add potatoes, onion, bell pepper, paprika and 1/4 teaspoon each salt and pepper. Stir to combine, then spread in an even layer in the pan and cook, undisturbed, for 3 minutes. Stir in pastrami, spread back into an even layer and cook undisturbed again until a crust starts to form on the bottom, about 5 minutes more. Remove from the heat and cover to keep warm.
Just after you add the pastrami to the hash, coat a large nonstick skillet with cooking spray and place over medium heat. Crack each egg into a small bowl and slip them, one at a time, into the skillet, taking care not to break the yolks. Season with the remaining pinch of salt and pepper. Reduce heat to medium-low, cover and cook undisturbed for about 2 minutes for soft-set yolks.
Divide the hash among 4 plates and top each serving with an egg.
NUTRITION
Per serving: 307 calories; 14 g fat (4 g sat, 8 g mono); 210 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 3 g fiber; 611 mg sodium; 638 mg potassium.
This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.
Makes:4 servings, about 2/3 cup crab filling each
Active Time:
Total Time:
INGREDIENTS
1/4 cup low-fat mayonnaise
1 tablespoon freshly grated lemon zest
3 tablespoons lemon juice
10 dashes hot sauce, such as Tabasco
1/2 teaspoon freshly ground pepper
1/8 teaspoon salt
1/4 cup finely chopped shallot
1/4 cup finely chopped celery
1/4 cup thinly sliced fresh chives, divided
12 ounces cooked crabmeat (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed
8 leaves red or green leaf lettuce
4 whole-wheat hot dog buns (toasted, if desired)
PREPARATION
Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.
Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate the crab filling (Step 1) for up to 1 day.
Tip: Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crab from the U.S. and Canada are both considered good choices for the environment. If you live in an area known for crab, you may be able to get freshly cooked crabs at the seafood counter of your local market.
NUTRITION
Per serving: 238 calories; 5 g fat (1 g sat, 1 g mono); 102 mg cholesterol; 2 g carbohydrates; 4 g added sugars; 21 g protein; 4 g fiber; 716 mg sodium; 269 mg potassium.
Nutrition Bonus: Iron (32% daily value), Vitamin A (26% dv), Vitamin C (17% dv), Calcium (16% dv)
1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
1/4 teaspoon plus a pinch of salt, divided
2 teaspoons canola oil
1/4 cup lemon juice
4 teaspoons unsalted butter, cut into small pieces
1 teaspoon green peppercorns in vinegar, rinsed and crushed
PREPARATION
Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).
TIPS & NOTES
Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
NUTRITION
Per serving: 226 calories; 11 g fat (4 g sat, 4 g mono); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.
