"Convenient" is a relative term when it comes to losing weight. Any effective weight loss strategy will require you to make some changes to your eating and activity habits. In fact, it's fair to say that the best weight loss efforts include fundamental lifestyle changes that help you keep the weight off once you've lost it. However, there are a handful of techniques you can use to reduce your daily calorie intake or increase your calorie expenditure without making sweeping changes to the way you live.
Step 1
Walk more. Park at the far end of parking lots, take stairs for ascents and descents of three stories or less, and walk to destinations less than a mile away. These small steps won't take much extra time or effort, but they can make a big difference in your daily calorie consumption.
Step 2
Drink a large glass of water immediately before beginning each meal. This fills your belly with zero-calorie fluid, meaning you will fill up faster and eat less at the table. Use the same strategy as your first response to any snack craving you experience between meals.
Step 3
Replace refined grains with whole grains. Refined grains deliver their calorie payload so quickly it creates a glucose/insulin imbalance in your blood stream. This makes your body crave more sugar in the next hour. Whole grains, however, deliver their calories more slowly and steadily, meaning you don't crave more food so quickly.
Step 4
Avoid drinking calories. Sugared sodas, fruit juices, smoothies and milk contain a surprising number of calories -- a full meal's worth in many large size servings. Instead, drink water or unsweetened coffee and tea.
Step 5
Eat fruit when you feel the need to have a sweet treat. Fruit is high in calories, but not as high as sugary desserts. They also carry valuable nutrients along with their calorie loads.
Tips and Warnings
- These steps will gradually change how many calories you take in or expend. However, for the best results, you should use them as ways to support a more aggressive weight loss plan.
References
- "Eat, Drink and Be Healthy"; Walter Willett, et. al; 2004
- CNN Health: Can Drinking Water Help You Lose Weight?
- "The Four Hour Body"; Timothy Ferriss; 2010
- "Healthwise Handbook;" Kaiser Permanente; 2010
- "Body for Life;" Bill Phillips; 1998
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