What to know the one secret to losing weight? The secret is - get ready for it - there is no one thing that does it. It's a lot of little things that add up to big results. And here are some ideas.
- Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
- Every time you get an urge to eat when you're not hungry, do 10 push-ups.
- Choose a whole-wheat wrap instead of two slices of wheat bread.
- Chew gum while cooking to keep from snacking.
- Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
- Sit on a yoga ball instead of a chair to work your core. Or get one of those standing desks.
- Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
- 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.
- When making cookies, bake half the batch and scoop the rest into ice-cube trays. When your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
- Use veggies like carrots, roasted spaghetti squash, or zucchini in place of spaghetti.
- Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate.
- Don't just stand there! Do squats while brushing your teeth, calf raises while standing in line, or lunges while chatting on the phone.
- Add protein powder to sweet recipes (like these Rice Krispies treats) to boost the nutrition.
- Keep weights in the living room so you can do some reps while watching TV.
- Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.
- Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
- Make your own low-fat ice cream using frozen bananas and peanut butter or luscious cherries and chocolate.
- When nature calls, use a bathroom on a different floor to make you use the stairs.
- Swap out your hamburger patty for a veggie burger.
- Add veggies to baked goods. You'll never even taste the zucchini in these brownies or the chickpeas in these chocolate doughnuts.
- Pack five salads on Sunday night so healthy lunch for the entire week is already made.
- When baking, swap out the butter for one of these replacements.
- Do one of these 10-minute videos right now.
- Skip ordering pizza and make one of these crusts at home: gluten-free sweet potato crust, a quinoa basil crust that's also gluten free, or this low-carb cauliflower crust.
- Cut veggies into larger-size chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.
- Add fiber-rich greens, avocado, chia seeds, flaxmeal, and berries to your smoothie to satiate hunger for hours.
- Keep snack centers in the fridge and cupboard to avoid grazing and eating out of containers.
- Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.
- Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
- Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.
- Freeze pureed veggies and pureed beans to add extra fiber to sauces and soups.
- Use your lunch break to work out and then eat later while working.
- Pour almond milk in your cereal instead of skim milk.
- Munch on an apple. It is full of fiber and works as a natural appetite suppressant.
- Use silken tofu in place of cream for some recipes, such as this dairy-free chocolate mousse.
- Keep a food journal and email it every night to a friend or family member. The accountability will keep you honest.
- At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner.
- Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of M&M's.
- Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
- Instead of using white sugar in baked goods, use fruit to add natural sweetness and hunger-satiating fiber. Try this banana muffin recipe or these date-sweetened cookies.
- Double dinner recipes so you can have the leftovers for lunch.
- Add an extra five minutes to your cardio routine.
- 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.
- Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
- 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.
- 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.
- Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
- Go open-faced to cut calories and carbs.
- Make healthier versions of the treats you crave. These no-bake brownies are sure to satisfy your chocolate cravings.
- Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
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