Losing weight doesn't have to feel like torture. In fact, many of the most effective things you can do to reduce the numbers on the scale are easy and require no special equipment or knowledge. While counting calories is effective, it's certainly not easy or convenient for everybody, especially if you're on the go all day. Instead of complicated math and confusing food combinations or diets, focus on changing a few things on your everyday life and see the pounds melt off quickly and easily.
Eat Your Veggies
Weight loss is as much about the things you eat as the things you give up. The Food Pyramid recommended portion intake of five to 13 servings of fruits and vegetables a day can do wonders for your waistline. This is because fruits and vegetables are low in calories, have no fat and are full of fiber. As a result, you'll feel full without adding a significant amount of calories to your diet.
When it comes to fruits, stick to eating, rather than drinking. Fruit juices are high in sugars and can easily affect your weight loss efforts if you're not careful, according to Health Castle. In fact, a glass of juice contains an average of 120 calories, about the same as a can of soda, which contains about 135 calories.
Cut Off Processed Foods
Highly-processed foods are often synonymous with high-fat, high-sugar content. Fast food is usually high in calories as well. Most packaged, processed food contains lots of sodium, which retains water and makes you bloated, according to Health Castle. Processed foods to avoid while trying to lose weight include pastries, sugary cereals, fast food, fried meals, high-fat condiments like mayonnaise and packaged snacks such as chips.
As a replacement, focus on wholesome fresh foods, as close as possible to their natural state. Whole grains are less processed than white grains so they contain more fiber and have a lesser impact on your blood sugar. Other options include lean protein, seeds and nuts and soy products. If you frequently eat out, stay away from foods that are fried, battered or contain the word "cream" or "creamy" in their names, as this adds calories to the meal.
Beware of Liquid Calories
In addition to fruit juices, a number of other drinks contain lots of calories but little to no nutrition. Sodas, tonic and flavored water, sport drinks and energy drinks all contain calories. Black coffee and plain tea are fine, but if you start drinking gourmet coffee drinks like the ones sold at coffeehouses, you are likely consuming a large amount of calories. For example, according to Starbucks' website, a Peppermint White Chocolate Mocha in Venti size has 590 calories, 98 grams of carbs and 15 grams of fat.
For fast and easy weight loss, stick to water or seltzer water, as well as other calorie-free drinks. Always read labels to see the calorie content of a drink, no matter how innocent it looks at first sight.
Stay On Your Toes
Going to the gym four to five times a week is effective, but not practical for everybody. If you can afford the time and expense, taking a couple of aerobic classes a week, be they step or boxing, can greatly enhance your weight loss. But if you can't,, you can still do other things to slim down. A walking program is simple, and just about anybody can follow it. You can also do strengthening activities such as push-ups, crunches and squats at home, with no equipment necessary.
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