Simple (and small!) changes to your daily routine can help you slim down without dieting.
Making healthy choices, like eating breakfast and moving every day, is the first step to dropping the pounds and feeling energized.
A little planning ahead can also go along way, as can stocking up on healthy foods so you don’t fall into a comfort-food rut after a long day.
The good news is that if you truly want to lose weight fast and for good, you really don’t have to overhaul your entire eating routine or live at the gym.
All you have to do is follow a few of these 13 proven by science changes to your eating habits and if you follow them consistently enough, you’ll lose weight and keep it off for good. Plus, it will help you get healthier and make you feel more energized.
1. Keep only healthy foods in sight
Put a big bowl of fruit on the counter, store fresh vegetables on refrigerator shelves instead of hidden in the crisper, and pour whole grains and dried beans into clear jars.
2. Make breakfast easy
Figure out one or two quick, nutritious choices you can grab every morning, like homemade energy bars. Or try a protein smoothie with frozen fruit, some fresh greens, 1 Tbsp of chia seeds, and a small container of plain 2% Greek yogurt.
3. Eat dinner for breakfast
Give your body the nutrients it needs to power through your day in the morning instead of before you go to sleep. Stuff a whole-wheat quesadilla with shredded chicken, avocado slices, and Monterey Jack cheese and top it with salsa.
Or try cold whole-grain pasta: Not only is it a time saver, but its carbs are converted into appetite-suppressing fiber instead of sugars.
Top leftover pasta primavera or marinara with a fried egg.
Then, downsize your dinner and serve yourself appetizer-size portions in the evening. Good picks include a small piece of vegetable lasagna or a couple of grilled-fish tacos.
4. Make vegetables a focus on your plate
Fill half your plate with non-starchy vegetables such as asparagus, kale, artichokes, broccoli, cauliflower, spinach, mushrooms, and eggplant.
Then divide the remainder of the plate in half and fill each quarter with a serving of lean protein and fiber-rich complex carbs.
5. Work appetite-curbing protein into every meal
Think salmon, shrimp, chicken breast, tofu, and eggs. And don’t forget beans:
For an instant and delicious protein fix, fold lentils into rice, black beans into quinoa, or chickpeas into veggie soup.
6. Avoid eating from a bag
Keep your portions under control by never eating straight from the box or bag.
Unconscious eating from large bags or containers can lead to over-consuming.
Research from Cornell found that people ate 45% more popcorn from large containers than popcorn served in a medium-sized container. Serve popcorn in a coffee mug, cereal in a teacup, nuts in a shot glass, and granola in a 1/2-cup ramekin.
That will help you make sure your snack doesn’t become a fourth (or fifth!) meal.
7. Be fussy about fats
Even healthy oils like olive oil contain 120 calories per tablespoon. Measure cooking oils by the teaspoon rather than pouring straight into the pan. Also measure nut butters.
8. Stay hydrated—the right way
Whether you choose still or sparkling water, drinking more of it can help you eat less. But do not choose fruit juices or the venti-sized frappuccino with whip cream and caramel bits to stay hydrated.
Research shows that drinking water can help you lose weight by helping you burn more calories and reducing your appetite when consumed before meals.
For a flavor kick, spike yours with fruits and herbs like grapefruit and thyme, strawberry and basil, or blackberry and tarragon.
9. “Sweeten” your meals with spices
Use spices in place of sugar (which is linked to heart disease and weight gain) to add a sweet flavor to your food.
For example, sprinkle pumpkin spice on top of plain yogurt, or put a dash or two of cinnamon on apple slices, oatmeal, or sweet potatoes.
10. Eat your produce
Liquid calories aren’t as filling as calories from whole fruits and veggies. An orange has about 2.5 g fiber and 47 calories, while 16 oz of orange juice has about 1 g of fiber and 220 calories, so eat your fruits and veggies rather than juicing them.
If you do opt for juice, try a green one made with naturally low-sugar vegetables like spinach, kale, cucumbers, and celery with a splash of fruit juice for half the calories and a third of the sugar.
11. Keep your stress level down
Ok, not an eating habit here. But according to a recent study, stress is a sneaky culprit when it comes to over-eating and ultimately weight gain. Feeling stressed may cause you to crave unhealthy foods like sweets, carbohydrates, and fats even when you aren’t actually hungry.
12. Don’t skip meals
When you get too hungry, you’re less likely to make healthy choices. Skipping meals can result in fatigue from lack of essential nutrients, and you may be more likely to snack on high-fat and high-sugar foods, which will ultimately result in weight gain.
13. Use this odd “carb trick” that burns up to 1 pound per day
If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.
That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling…
She did “everything right” and never lost an inch.
Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.
And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!
With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.