9 Small, Easy Changes to Encourage Weight Loss

Published by FitWatch

When you think of weight loss you probably envision having to overhaul your entire diet, but that’s not always necessary. Instead, take a look at 10 small, easy changes you can make to help you lose weight.

#1 - Drink More Water

Just 64 ounces of water a day can help you lose more weight—and you’ll feel better too; mentally and physically.

See: Water: The Drink of Choice with Any Diet

#2 - Reduce Portion Sizes

Many people have formed a habit of eating more food than their body really needs, which inevitably results in weight gain.  Start gradually reducing your portion sizes, and eating only until you feel satisfied.  You can shave off several hundred calories a day by doing this.

See: 7 things You Need to Know About Serving Sizes

#3 - Eliminate Refined Sugar

Sugar makes you feel bloated and moody, and contributes to excess weight around the middle.  Start reducing refined sugar as much as possible and notice how much better you feel, and how much easier it is to lose weight.

#4 - Reduce Fat

If your current diet includes a lot of fried foods, start replacing them with baked or broiled versions.  Avoid using oil or shortening when cooking as much as possible, and instead use clear broths and juice.

See: Eating Healthy Fast Food: Does It Even Exist?

#5 - Choose Better Fats

Not only is it important to reduce your fat intake, it’s also beneficial to adjust the kinds of fats you eat.  Avoid excessive saturated fats (like those found in animal products) and trans fats.  Instead, lean more toward monounsaturated fats like those found in olive oil and nuts; and polyunsaturated fat found in fish and some vegetable oils.

#6 - Get More Active

You don’t have to workout for hours each day to lose weight.  Simply start getting a little more active than you are right now.  Take brisk 10 or 15 minute walks; run up a flight of stairs a few times each day; or invest in a stationary bicycle you can ride while watching television.

#7 - Get Better Sleep

Getting adequate rest each night goes a long way in helping with weight loss, for a few reasons.  First, you’ll be less stressed if you are fully rested, so you won’t be secreting excess cortisol and storing more belly fat.  Second, you’ll find it easier to exercise if you have more energy, and you’ll have more energy if you get enough sleep.  Third, you’ll find it easier to stick to healthy diet if you aren’t moody from a lack of sleep.

See: 9 Ways To Get Better Rest In Spite of Your Fears

#8 - Meditate

Likewise, daily meditation goes a long way in keeping your stress levels down and your mood up.

#9 - Eat Often

Skipping meals always leads to overeating later.  A smarter way to cut calories is to eat often throughout the day, eating 200-300 calories at each meal or snack, and being sure to have a meal or snack every 2 to 3 hours.  You’ll make it through the whole day keeping your calories in check but also not feeling hungry or deprived.

See: How Eating More Often Can Help You Eat Less

These small changes are so easy to incorporate into your daily lifestyle, and you don’t even have to do them all at once.  Pick one or two that appeal to you and start with those.  Gradually add more and before you know it you’ll be painlessly losing weight.

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