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. What losing weight really is – is a journey made up of a million healthy choices we make each day. So, if you’re trying to drop a few pounds fast, keep these 39 tips in mind – they work at home, in the gym and at work. Continue on that healthy path, little by little, day by day. Remember, they all add up!
- Mix up your routine to avoid weight-loss plateaus.
- Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
- Go for kettlebell workouts — the average person burns 400 calories in 20 minutes.
- Add sprinting intervals to your workout to target belly fat.
- Add an extra five minutes to your cardio routine.
- Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
- Don’t just stand there! Do squats while brushing your teeth, calf raises while standing in line, or lunges while chatting on the phone.
- When nature calls, use a bathroom on a different floor to make you use the stairs.
- Keep weights in the living room so you can do some reps while watching TV.
- Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
- Take time once a week to plan out and shop for meals and snacks so you’re prepared whenever hunger strikes.
- Keep a food journal and email it every night to a friend or family member. The accountability will keep you honest.
- Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
- Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jars are also a great visual reminder of reaching your goal.
- When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
- Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
- Baggy clothes hide your body and encourage lounging around. So even when you’re relaxing at home, wear fitted clothes to keep you on track.
- Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
- Don’t keep junk food in your kitchen. If it’s not there, you can’t be tempted by it.
- Keep snacks to 150 calories or fewer.
- Aim to consume at least five grams of fiber to really satiate your hunger.
- Go for protein instead of sugar to keep energy levels going strong instead of crashing. Edamame in pods is the perfect snack since it takes some time to eat and a one-cup serving offers 12 grams of protein.
- Always bring snacks on the road to avoid having to hit convenience stores, fast-food chains, or airport food courts.
- Keep snack centers in the fridge and cupboard to avoid grazing and eating out of containers.
- Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
- Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
- Nosh on these post-workout snacks to avoid undoing all your hard work.
- For salty-sweet cravings, bake a batch of these roasted honey-cinnamon chickpeas.
- Munch on an apple. It is full of fiber and works as a natural appetite suppressant.
- Share weight-loss goals with co-workers so they invite you for a postwork Zumba class instead of happy hour.
- Keep a reusable water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert.
- Use your lunch break to work out and then eat later while working.
- Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
- Brush your teeth right after each meal and snack to avoid noshing on your co-worker’s bowl of M&M’s.
- Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
- Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
- Walk to a co-worker’s desk to chat instead of instant messaging.
- Sit on a yoga ball instead of a chair to work your core.
- Keep healthier dessert options on hand so you have something to enjoy during office birthdays and other celebrations.