Home Weight Loss Tips Lose weight with these 60 weight loss tips (that need zero effort)

Lose weight with these 60 weight loss tips (that need zero effort)

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We’re exactly six months into 2018 and if you haven’t been able to fulfil all those promises you made to yourself at the beginning of the year, it’s not too late to begin. We showed you how to lose weight in six months with a detailed diet and exercise routine. But if that isn’t sufficient for you, fret not. We have abundant weight loss tips that will help you lose weight in the long run, if you incorporate them in your lifestyle and follow them religiously. There is no one single way to attain weight loss and if you include as many methods as possible into your fitness routine, you are bound to achieve results sooner rather than later. So, to help you progress toward your goal, we’ve rounded up s-i-x-t-y ways to lose weight in the remaining six months of the year. Now, even if you incorporate half of these weight-loss tips in your daily regime, you will witness effective results. So consider this your ultimate #MondayMotivation to bring about a change for the better and begin now.

60 ways to lose weight in 6 months

1. Keep fidgeting

Ensure to keep yourself physically active at all times – whether it’s by doing the dishes or doing the laundry or just cleaning up… you get the picture  Research has revealed that spontaneous physical activities such as these can account for burning up to 350 calories a day.

2. Perceive your food differently

According to studies, perceiving your meal to be a light one will not make you feel as full as you actually are. The psychological perception of your meal plays an important part in weight loss. If you think you’re having a light meal, your body tends to create more of the hormone ghrelin which prevents you from feeling full. So if you’re having a green veggie salad, don’t focus only on the lettuce but instead on calorific ingredients like the cheese, avocados or nuts. You could also opt for healthy foods that are delicious and satisfy your taste buds while also keeping you from consuming more.

3. Convince your partner to get on board

The process of weight loss in itself is not as easy one but watching your partner snack on your favourite foods could deter your motivation. So, the wise plan is to get them on board your weight loss regime and work toward leading a healthy lifestyle together. Even if the two of you tend to eat outside food a lot, do a little research and order healthier alternatives or skip the desert altogether as the first step. You could spend an hour working out together instead of just sitting at your regular café. This will make following your weight loss regime a lot easier.

4. Do NOT Netflix and binge

Past studies have identified a correlation between obesity and the amount of time spent watching television. Further research has even revealed that people who consume food while watching television, pack on as much as 280 calories more than people who don’t. Another factual finding was that for every two hours spent eating in front of the television, the chances of obesity shoot up by 23 per cent. So, quit eating while watching your favourite Netflix shows (because who even watches television anymore?) and ensure to perform some simple exercises in between episodes to help you inch closer to your weight-loss goal.

5. Calculate your total calorie requirement

The most basic rule of weight loss is to achieve a state of caloric deficit: consuming lesser calories than you’re actually burning during exercise. If you want to lose weight fast, your average daily caloric requirement should not be more than 500 calories per day. But in order to attain caloric deficit, you need to calculate the daily caloric requirement of your body. This is the first step you need to take to move forward with your weight-loss regime.

6. Consume smaller meals a day

Calculate your daily caloric requirements and plan your meals accordingly. For most people, three meals and two snacks a day is sufficient to fulfil their daily caloric requirement. Count your calories per meal and stick to it. While you’re making healthy meal choices, spread out your meals such that you eat more frequently but smaller quantities of food.

7. Keep healthy go-to snacks ready

Stock up on healthy snacks like protein bars, dry fruits or nuts and carry them wherever you go. This way, you’ll avoid eating outside food when you’re hungry and even consider these options while you’re at home instead of reaching for the bag of chips.

8. Keep a clear goal in your mind

The motivation for weight loss could be due to a number of things such as gaining self-confidence, looking more attractive or just to be fit and lead a healthy lifestyle. Whatever the reason is, have a clear goal in your head so it is easier to accomplish it. Take some time to get clarity on what you really want and then make a plan to work toward it. And while you’re coming up with a plan, think of it as a long-term one.

9. Eat off a colored plate (preferably red)

Studies have proved that if you choose a plate colour contrasting to your food, you tend to eat less. According to a study conducted by Cornell University, eating off a contrasting plate colour would result in a serving size 20 per cent less than those who ate on plate colours that blended with their meal colour. This theory works as an appetite suppressant. According to another study conducted by the journal of Appetite, if you eat off red plates, it could make you eat considerably less.

10. Ignore the impulsive urge to shop for food

If you hadn’t already noticed, at departmental stores and grocery stores, the display racks beside the payment line are stocked with tempting food such as candy, chocolates or sodas to urge you to add them to your cart. According to marketers, waiting in queue at the payment counter is your greatest moment of weakness. So, control these impulse purchases because they not only make you spend unnecessarily but are also making you gain weight.

11. Do not pack leftover food to bring home

The rule is that if you’re not going to eat it outside at the time of ordering it, you’re not going to eat it at home later. Most people tend to over-estimate their appetite while ordering food at restaurants and just pack the leftovers to eat at home later. But make it a habit to never bring the food home so you’re not over eating. You could always pack it and give it away to the needy instead of wasting it.

12. Beware of hidden sugars

While there are certain foods that you can tell have sugar in them – owing to the nutrition label – there are also some foods that contain hidden sugars. Only research could help you identify these foods so don’t always blindly follow the labels but also beware of what ingredients your routine foods contain. Some of the ingredients by which you could identify the hidden sugars in food items are high-fructose corn syrup, glucose-fructose and dextrin. Stay away from these foods at all cost.

13. Prepare a fixed meal routine and stick to it

A systematic meal routine could help you keep a tab on your calorie intake and prevent you from eating unplanned meals. More often than not, the conveniently available foods such as packaged goods are not always your healthiest option. So planning your meals well in advance could help you procure the required ingredients, prepare your meals on your own and maintain your weight loss regime better.

14. Walk to get rid of calories

Increase your activity level by walking wherever possible, as it is the simplest form of exercise anyone could perform. Walk to work if you live close by instead of taking a public transport. Ditch the elevator and take the stairs. Go for a 15-minute walk after lunch to help digest your food better. Or you could even get yourself a pedometer to count the number of steps you take in a day. Taking 10,00- steps a day will help you burn about 300-400 calories. According to research, this will also positively impact your health in the long run.

15. Set realistic goals

Make a routine that you know you will follow. Do not be over-ambitious in case you fail and get demotivated. Set smaller but more realistic goals that are achievable. So instead of vouching to lose weight in 10 days, vouch for walking for at least 10 minutes every day. Such goals are easy to accomplish, will keep you motivated and will also eventually help you lose weight. You can adjust your goals as you progress.

16. Avoid taking weight-loss supplements and pills

You can incorporate tiny lifestyle changes to your fitness regime to help you lose weight instead of taking weight-loss pills and supplements to boost the process. Understand that long-term solutions to help you lose weight are much wiser than fad diets that will help you achieve the results but are not guaranteed to keep the weight off. Supplements could have adverse side effects on your health and are best avoided in your diet. Smaller steps yet consistent ones are a much better solution to weight loss than those that get you quick but short-term results.

17. Dismiss food cravings

Your food cravings could be triggered by the smallest thing such as the sight of chocolate lying around in your refrigerator when you open it to get a bottle of water. But in order to dismiss any such craving, do not keep such foods lying around in your line of vision in the first place. There are some foods that you want to eat not because you’re craving them but they are connected to certain emotions such as Chinese takeaway at the end of a hectic week. So, in fact you end up craving these foods because of the emotion associated with them. For example: apple pie to cheer you up. But the sooner you believe that there is no such thing as comfort food, the better it is for you. Think about the emotion you’re trying to fulfil and find other ways to do so, without depending on food.

18. Avoid drinking calories

Ditch sodas and all aerated drinks which are loaded with sugar. Limit your fruit juices to only one glass per day as they are high in natural sugars and very calorific. Similarly, alcohol also contains large amount of calories and zero nutritional value. So, it is advisable to avoid consuming these drinks on a regular basis if you want to lose weight fast.

19. Increase your dairy consumption

Dairy products are rich in calcium and according to studies, the calcium from these products increases the amount of calories burnt in each cell. The theory behind consuming more dairy products in your diet is that an increase in calcium in the cell would result in more fat that is burnt. When you’re increasing your dairy intake, just ensure that it is a low-fat source. If you’re someone who is lactose intolerant, you can also get calcium from other food sources such as dark leafy veggies, oats, almonds and even salmon.

20. Build a lifestyle around your regime

Get some healthy cookbooks and place them on your coffee table to inspire you and get rid of every single food item you’re trying to avoid during your weight-loss diet. These items include chocolates, ice-cream tubs, cake mixes or anything that could hamper your diet plan. Instead, watch healthy food channels and read about nutritious foods to include in your meals. Avoid the junk food advertisement banners or commercials on the T.V and remind yourself of your goals. In other words: make lifestyle changes to suit your goals and adjust your environment to your new-found needs.

21. Get a personal fitness trainer

If you’re a beginner at the gym, you could consider getting yourself a personal trainer who will be strict with your schedule and prevent you from slacking. You will learn how to perform exercises right, thus helping you avoid injuries. You could also consider enrolling to one of the exercise programs online that give you guidance to achieve your goals.

22. Cook less food at a time

When you’re cooking food, cook as little as possible – just sufficient to fulfil your calorie intake. This way, you will avoid taking second helpings and achieve weight loss sooner.

23. Join fitness support groups

There are a lot of support communities on the internet for people looking to lose weight. If you’re lacking motivation, you will find tons from the people in these support groups who are all moving toward a common goal to get fit. Every individual may have their specific weight-loss goals but overall the direction will be the same. Get involved in the community and participate as much as possible. But remember that only you can help yourself get fit.

24. Avoid binging on fruits

Yes, you read that right. Fruits are no doubt healthy for your body and aid weight loss but it is essential to consume them in moderation. Fruits are packed with natural sugars such as grapes. And it is also proven that sugary foods – apart from adding calories – make you feel more hungry. So, don’t binge on fruits just because they are a healthy alternative. Snack on snap peas, cucumber slices or celery instead of filling your plate with excessive fruits.

25. Do not skip your meals

Some studies show that meal frequency is not related to weight loss, but it is not advisable to skip meals. You need to ensure that you are eating at regular intervals because avoiding meals altogether, according to recent research, could be combined with other behavioural qualities such as lack of meal planning. This could result in unintentional yet unhealthy and high calorie food consumption.

26. Beware of hidden calories

Many foods in your daily diet routine could contain calories that can be quickly accumulated in your body without you even realising it. Research about calorie-dense foods and away from them as they may make you gain weight even though they are consumed in lesser quantities.

27. Pick a favourite exercise to follow

When you think about weight loss, the first solution that comes to your mind is hitting the gym. But there are tons of other ways to lose weight without hitting the gym such as these outdoor exercises (that do not involve running). Discover an exercise that you love the most and include it in your daily exercise routine. Follow that one exercise without fail until you get bored of it. Then switch to another workout and follow it for another few weeks before moving onto the next. With this routine, you’ll burn calories while also enjoying your workout.

28. Keep aside your cutlery in between bites

The idea behind this is to avoid eating too fast and giving yourself a break during your meals. Chewing your food helps in weight loss. It takes about 20 minutes from the time you begin eating your meals, for your brain to signal to you that you’re full. If you consume your meals fast, you aren’t giving your brain sufficient time to tell you that you’re full. So, in order to avoid over eating and gain weight, it is essential to take short breaks by keeping your cutlery aside while eating.

29. Stay away from #foodporn

According to neuroscientists, spending hours poring over #foodporn photos provokes an emotion that physically leads to hunger. Studies have also proven the fact that just by looking at delicious images of food, your body could increase the production of ghrelin, the hunger-provoking hormone. So, instead of getting addicted to #foodporn, turn to #fitspiration instead.

30. Always be seated while eating

According to research, people consume food faster while standing up rather than while they’re seated. So, if you’re eating while standing, you’re most probably snacking outside your set routine. So, always make it a point to eat all your meals while you’re seated – either at your dining table at home or at your work desk in office.

31. Don’t go grocery shopping when you’re hungry

When you’re out shopping while you’re hungry, you’re more likely to make impulse purchases that you’re only going to regret later. You are most likely going to add tempting sweet and savoury snacks to your shopping basket in such a scenario that you might end up eating, thus hampering your weight loss goals. So, avoid going grocery shopping when you’re hungry if you want to lose weight and save some of your money.

32. Switch from refined oil to vegetable oil/peanut oil or olive oil

If you use refined hydrogenated oils while cooking, you need to stop using these as quickly as possible. They are not only loaded with calories but are also harmful for your cholesterol levels. On the other hand, vegetable oil, peanut oil and olive oil are healthier options for food preparation. Under raw or semi-cooked oil, cold-pressed olive oil is considered to be one of the healthiest oils you can include in your meal prep.

33. Be consistent

Always consider the optimistic direction to all your decisions in life including the one about leading a healthier lifestyle. While maintain a diet regime could be boring, it is extremely essential to be consistent with your weight loss plan to witness effective results.

34. Use Volumetrics to get rid of hunger

Volumetrics is a method of consuming food based on calculating the calories per bite. The lesser the calories in each bite, the larger the portion size but accounts to less calories per meal. The aim of Volumetrics is to keep you feeling full at each meal with less caloric intake. By following this method, you need to follow high-volume foods like brothy soups, veggies and fruits. At the same time, you need to limit low-volume high-calorie foods.

35. Cut up your food into small pieces

According to a study, cutting up your food into tiny pieces could help keep you more satiated with your meals. This could be because your brain tends to judge the quantity of food by number and by larger number of pieces (although tiny in size), you will feel like you’ve consumed more food.

36. Chew gum while cooking

If you have the habit of nibbling on food while cooking (in the warrant of tasting the proportion of spices), it is advisable to chew gum throughout the time you’re in the kitchen. This is to prevent you from snacking on food unnecessarily before your actual meals. This way, you’ll freshen your breath and also reduce your total caloric intake.

37. Skip solid fats

Solid fats are the perfect example of empty calories (high calorie foods) which contain negligible amounts of nutrients such as butter and beef fat. These fats stay solid at room temperature and are included in a number of foods to increase their flavour appeal. These fats also occur naturally in some foods like cakes, cookies, cheese, pizza and bacon. Therefore these foods should be consumed in moderation while you’re on a weight-loss diet.

38. Laugh out loud

According to some British researchers, an hour of intense laughter could burn up to 120 calories. So, watch some comedy shows to set you up for an hour of effortless workout.

39. Feast on flax seeds

This superfood is packed with healthy fats, fiber, minerals and vitamins. Flax seeds are great for weight loss because of their high fiber content which keeps you feeling full. Fibre promotes the release of leptin, the hormone which makes you feel full but flax seeds form a gel-like substance which enhances the feeling of satiety. Additionally, healthy fats also help increase your metabolism. If you want to lose weight, consume ground flax seeds which are simpler to digest. Divide them into separate portions to consume along with your meals through the day. You could also sprinkle these on smoothies.

40. Consume healthy fats

Contrary to popular belief, healthy fats are in fact essential to promote good health. According to a Harvard study, consuming good fats actually makes your body more efficient at burning fat. Healthy fats are high in calories so aim to get about 20 per cent of your calorie intake with the help of these fats. Some good sources of healthy fats include nuts, avocados, wild salmon and extra virgin olive oil.

41. Consume cocoa on a daily basis

According to the Journal of Nutrition, antioxidants found in cocoa reduce fat deposits in mice. Consume cocoa instead of regular chocolates which contain high amounts of sugar. You can opt for a high-cocoa (80-90 percent), low-sugar chocolate. You could also get unsweetened cocoa powder and add it to smoothies and other recipes. Cocoa helps satisfy your craving for the flavour of chocolate while also aiding in weight loss.

42. Skip desert

This weight-loss tip is a no brainer, really. If you want to lose weight, you need to cut down on your desert intake. Even the light versions of deserts that are available are not diet-friendly since they are usually packed with other unhealthy additives. Additionally, these deserts come in bulk packets which makes them harder to resist. So, do not stock these foods in your house but only have them once in a way in the form of cheat meals.

43. Say no to soda

Soda contains absolutely no nutritional value and is filled with artificial sweeteners and additives. According to studies, people who consumed two or more diet sodas a day, witnessed a waist size increase that was six times greater than people who refrained from sodas altogether. So, the next time you feel the urge to drink soda, grab a bottle of water instead.

44. Drink red wine

Several studies have revealed that a small glass of red wine (about 125 ml) a day could prove to be beneficial to health. The resveratrol which is a powerful antioxidant in red wine could apparently help release fat. Another study conducted on animals proved that resveratrol also helped increase exercise endurance. But if you don’t like red wine, you could always have peanuts, blueberries, pomegranates and cranberries which also contain resveratrol.

45. Watch the salad dressing

Salad dressings are usually high in calories. Two tablespoons of French dressing could account for as much as 150 calories. Although healthy fats are good, they need to be consumed in moderation if you want to lose weight. Instead of unhealthy salad dressings, opt for low-calorie, healthy alternatives such as squeezing lemon juice, balsamic vinegar or even some salsa which are all a powerhouse of nutrition.

46. Do NOT exercise on an empty stomach

The calories burnt during exercise are mostly triggered by muscles and not fat. You need to retain muscle mass while also ensuring that it increases your fat-burning metabolism while you’re at-rest. Moreover, you need to be charged with energy in order to exercise intensively to lose weight. So, even if you grab a simple snack about 15-30 minutes before hitting the gym, you will be able to sustain a good session. Simple carbs can be digested easily and carbs also provide your body with energy.

47. Check your weight every week

Weight-loss is a lengthy process during which your weight is bound to fluctuate from time to time. So, instead of weighing yourself every day, it is advisable to check your progress on a weekly basis to keep you motivated. If you have been following your weight-loss regime diligently, you are bound to witness effective results. The best time of day to weigh yourself is in the morning.

48. Keep yourself hydrated

Water aids in weight loss as it flushes out the toxins from your system. It contains zero calories, is highly hydrating and also improves blood circulation. It also keeps you feeling full and energetic. Ensure to keep sipping on water throughout the day. You should aim to consume a minimum of 2-3 litres of water a day to achieve weight loss fast.

49. Don’t let the weekends ruin your routine

You might be able to stick to your weight-loss plan during the week but when it comes to the weekend, you find your motivation going downhill. You might want to consume cheat meals throughout the weekend, but do not let this happen. Stick to a single cheat food every weekend and that’s that.  Set rigid rules for yourself and follow them if you want to lose weight fast. Do not let the weekend ruin all the efforts you’ve put in during the week to help you lose weight.

50. Binge on nuts

Nuts contain healthy compounds, fats, antioxidants and essential minerals and vitamins. According to research, you need to consume larger portions of healthy foods to lose weight fast. This is because it will keep you full and you will not be inclined to eat junk. Nuts are also high in fiber and take time to digest. So, grab a handful of natural nuts to snack on the next time you’re hungry.

51. Give yourself frequent rewards

One way of motivating yourself to achieve your targets is to set a list of rewards that you will give yourself when you accomplish each task. Ensure these rewards are realistic and stay away from treating yourself to food. These could be items you could tick off your bucket list.

52. Cut down on salt intake post 7 pm

A high amount of sodium leads to high amount of water retention. Your body’s metabolism tends to dip towards the evening, hence it is advisable to cut down your salt intake post 7 PM. Additionally, salty foods put you at a risk of several chronic diseases, are loaded with calories and hence bad for weight loss. So, you must reduce salt intake in the rest of your meals as well.

53. Consume healthy vegetable juices

You already know that healthy veggies are great for weight loss. But vegetables consumed in the form of healthy juices will not only break the monotony of consuming them in solid form but could also provide you with essential nutrients that aid in weight loss. Some of the fresh vegetable juices you could make at home are bitter gourd juice and bottle gourd juice which helps tone your belly. But similar to fruits, veggies lose their fiber content when juiced. So, the best way to consume them is by steaming or boiling.

54. Swap rice for chapatis

You know that brown rice is healthier than white rice when it comes to weight loss since it is lower in simple carb and high in complex carbs. Additionally, several nutritionists have advised against consuming white rice for dinner and consume chapatis instead. Chapatis contain a large amount of fiber and take time to digest.

55. Avoid midnight snacks

Consuming food at night post dinner and right before going to bed could be a bad idea if you want to lose weight fast. It increases your energy level when your body is preparing to sleep. Your metabolism level is also at its lowest during the night. Hence your body will take longer to digest the food consumed at that time, affecting your weight.

56. Consume spices

Spices such as fenugreek, coriander seeds and black pepper could help you achieve your weight loss goals. You could sprinkle black pepper to your soup and stews and also consume cumin water and cinnamon water as part of your daily diet.

57. Ditch refined flours for whole grains

Whole grains are packed with high quality fibers whereas refined grains lack the outermost husk. Fiber takes long to digest which keeps you feeling full for long and prevents you from consuming unhealthy, fattening foods. Opt for healthy grains like bajra, millet, ragi and amarnath over refined grains in your diet.

58. Sip water with every glass of alcohol you drink

Water keeps you feeling hydrated and with every glass of alcohol you consume, you could ensure to sip on water in between. This will help you keep a track on the amount of alcohol you consume and also your amount of liquid calorie intake.

59. Consider these cheat meals over others

The whole point of a cheat meal is to satisfy your taste buds for junk food, but you could pick healthier alternatives like whole wheat pizzas, buckwheat or amarnath tikkis and sandwiches. This way, you will not jeopardize your weight loss diet but at the same time fulfil your food craving.

60. Say yes to Pot Lucks

Parties are the most difficult place to resist your junk food craving. But if you’re having a party with Pot Lucks, you could indulge in a variety of food but at the same time rest assured that it is healthy and homemade.

NOW READ

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