Losing those extra pounds doesn't have to involve starving or exercising for hours each day. Little changes can make a big difference. Losing weight a little at a time by making small changes not only helps people lose weight but they are more likely to keep it off. If you commit to one or more of the following quick tips, you can lose weight without feeling deprived.
Keep a Food Journal
A recent study showed that people who write down what they eat during the day are less likely to overeat as compared to people who don't. Having to actually look at a list of foods that are eaten during the day accomplishes two things: it makes a person aware of how much she is eating each day and also makes her aware of the types of foods she is eating. Go one step further and keep track of calories for each item to see how many calories are eaten each day. Paying attention to the foods that are eaten each day can help you understand where you need to cut back and what you can substitute for a healthier diet.
Substitute one Good Food for a Bad Food each Week
Is the morning donut or cappuccino weighing you down? Perhaps you grab a candy bar from the vending machine mid-morning for an energy boost. These foods are not only high in calories, but are empty calories too. Forget the morning donut and choose a whole-wheat bagel or a bowl of raisin bran or oatmeal instead. Skip the high-calorie cappuccino or latte and drink regular coffee. Bring an apple or banana for your mid-morning snack instead of the candy bar. Change out one bad food for a good food each week and soon you will be eating healthier and feeling more energetic.
Eat Breakfast
People who skip breakfast are more likely to overeat during the day than those who eat breakfast. Opt for a healthy breakfast, like oatmeal or bran cereal, yogurt and a piece of fruit. These foods are full of fiber which takes longer to digest and makes you feel full longer. Not only will you eat less during the day but you will have more energy in the morning. Hate eating breakfast? Then try making a fruit smoothie and you can drink it on the go.
Take Half Portions of High-Fat Foods
If you have to eat the burger at lunch time or the lasagna at dinner then try taking smaller portions. Buy the regular burger instead of the super-sized. Take one square of lasagna instead of two. Finish filling up with a salad or vegetable or fruit. Cutting back on the high-fat foods that you normally eat will make a big difference in both your weight and waist size, not to mention your cholesterol count.
Sneak in a Few Minutes of Walking each Day
Most people don't exercise because they feel they don't have large blocks of time to commit to a gym workout. If you are short on time, then sneak in a 15 to 30 minute walk during the workday. At lunch, take a quick walk after you eat to burn off calories and workday stress. Do you have to wait in the car to pick up kids after school or sport's practice? Use this waiting time to take a quick walk. While shopping, walk around the store two or three more times than necessary or make a quick lap around the mall. Every extra step counts when you are trying to burn calories and lose weight.
Pack a Lunch
Bringing your own lunch to work will not only save you in calories, but it can save money too. Pack a sandwich made with whole-wheat bread, a piece of fruit and a yogurt and you will feel full and be healthier than if you go out for a burger and fries. Short on time? Make your lunch the night before and it will be ready when you leave in the morning.
Little changes can make a big difference in your weight over time. Make one or more of these easy changes to your daily routine and you will see a difference on the scale in a few weeks.
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