Weight loss doesn't have to be difficult, even if you have quite a bit of weight to lose. Most fad diets and so-called weight loss miracle pills are just ways to separate you from your hard-earned money. In addition, many of these products can cause serious health problems. You can lose weight without having to make huge lifestyle changes or adding hours of exercise to your busy day. Just a few minor changes can make a difference in how much you weigh without feeling overwhelmed.
Step 1
Cut your intake by 100 calories each day. This will cut your intake by 700 calories a week, which alone will mean a loss of a pound or more each month. You can simply substitute water for a soft drink daily to do this, and you won't even feel any difference in the amount of food you're eating.
Step 2
Stick to single portions when eating with friends or family. A meta-study by Brian Wansink of the University of Illinois at Urbana-Champaign found that people tend to eat additional amounts of food with company. It appears that people enjoy the social interaction so much that it distracts them from the amount of food they eat. Enjoy the company, but slow down your eating when with others and remain conscious of portion sizes.
Step 3
Increase the amount of fiber you eat daily. This can be accomplished by using a fiber supplement or by increasing the amount of fiber-rich food you eat. Having just one serving of a fiber-rich food such as an apple in the morning can keep you from snacking before lunch. Fiber also helps increase metabolism and slows down your digestion, keeping you from feeling ravenous at your next meal.
Step 4
Eat more often. Your body's metabolism is fueled by food, so it makes sense to eat several smaller meals rather than three large ones. Eating smaller, more frequent meals also helps to maintain stable blood sugar levels, keeping you from that mid afternoon sugar crash that often leads to unhealthy snacking. Divide your larger meals in half and delay eating the second half by an hour or two. You will find that you aren't hungry during the day and you'll lose weight without counting calories.
Step 5
Eat breakfast every day. According to the Mayo Clinic, eating a good breakfast is one of the best ways to lose weight. Eating breakfast gives your metabolism a kick start and provides your body with energy until lunch. Pay attention to portion control, of course, but don't skip breakfast if you want to lose weight easily.
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