Losing weight is an emotional journey. There are days when you’re excited, determined to eat healthy and exercise regularly. But there are also times when just one cake or a phone call to order food is enough to derail you. The truth is, you don’t need to go on a strict diet, do intense workouts or use quick but risky methods. Instead, start with small, practical tips that are easy to apply in your daily life to lose weight healthily. It may sound small, but it’s the repetition and maintenance of habits that bring long-term results.
What are the best easy-to-implement tips to help you lose weight?
Here are 19 tips for losing weight that many people have used effectively:
1. Cut down on sugary drinks
Cutting down on sugary drinks, including soda, fruit juice and Gatorade, will help you lose a lot of stubborn weight (and save money too).
2. Unsubscribe from food delivery apps
Another way to lose weight is to resist the temptation to order food delivery. Fast food is notorious for being loaded with processed fats, additives, and preservatives your body doesn’t need. Ordering fewer deliveries will help you keep your waistline (and your wallet) in check.
3. Sleep Instead of Eating
Why bother with fancy meals when you can get a good night’s sleep? By prioritizing sleep over snacking, you can satisfy your laziness and avoid unnecessary calories.
Evidence shows that sleep deprivation increases your risk of overeating and unhealthy food choices. So, prioritize your sleep.
4. Shop for groceries on a full stomach
Many agree that this is one of the most effective and practical tips. Alternatively, you can order home delivery. If you’re hungry at the grocery store, you’re more likely to buy more than you listed, especially snacks. Plus, you’ll save a ton of money by not having to make impulse buys!
5. Eat enough fiber
Getting enough fiber in your daily diet is an effective weight loss strategy. It will help you feel fuller for longer and keep your digestive system running smoothly, minimizing your body’s exposure to toxins that can hinder your weight loss.
Pro tip: You can add psyllium husk to smoothies, water, or other daily foods. Eating enough whole grains, fruits, vegetables, and legumes can also help increase your fiber intake.
6. Exercise
Some exercise is better than none. If you hate the gym or working out at home, that’s okay. Walking around the neighborhood or cycling every day can help you control your weight and improve your physical and mental health. Getting outside every day is also good for your mental health. Depending on where you live, you may be able to walk or bike to places that are close to where you normally drive (grocery store, work, etc.). If not, make it a habit to stop at your favorite park or hiking trail.
7. Skip Snacking Before Bed
Eating right before bed is not healthy, especially if it’s high in carbohydrates. It will affect the quality of your sleep (and therefore your hunger signals). Your body needs a break from constant digestion to recover, so sleep is the ideal time to do this.
Try eating a hearty, filling dinner and avoid unhealthy snacks before bed. You’ll be surprised at how much this will positively impact your metabolism.
9. Avoid Stocking Up on Junk Food
Sometimes we eat out of convenience and boredom rather than because we’re actually hungry. Don’t keep anything easy to prepare or particularly tasty in the house. If you’re not hungry enough to spend 20 minutes cooking, you’re not hungry.
10. Drink more water
Thirst can be easily confused with hunger. Staying hydrated will help you avoid overeating and help you look and feel better. Plus, hydrated skin is more radiant!
Get into the habit of carrying a water bottle with you. Drink water regularly throughout the day, aiming for about 2.5 liters a day. This should be enough to keep your urine clear or pale yellow all day.
11. Find a fun hobby
You don’t have to go to the gym to burn calories. Exercise should be fun. Otherwise, you’ll never stick with it. Find an active hobby that you don’t hate. It will burn a ton of calories. Staying active and having fun is much better for all aspects of your health.
12. Sugar Detox
Take a large trash bag and thoroughly clean out your pantry. Anything with more than 8 grams of sugar on the label should go in there. Eight grams is a reasonable threshold, allowing you some flexibility while still ensuring you don’t overdo it. By removing these sweet temptations from your pantry, you’re taking a big step toward weight loss success.
13. Keep Fruit on Hand
Frozen fruit never ages or gets mushy, and it’s incredibly versatile. Enjoy it in a healthy smoothie or drizzled with maple syrup, cinnamon, and vanilla for a delicious, guilt-free dessert.
14. Understand Marketing Tricks
When shopping for food, avoid products labeled “low calorie” or “no calorie.” These labels often signal that natural ingredients like sugar or fat have been replaced with artificial additives, which can be harmful to your health.
Truly healthy foods like broccoli and apples don’t need such labels. If possible, choose foods that don’t require a lot of packaging or processing.
15. Record Your Progress
In addition to tracking your weight, taking photos of your progress can be a powerful tool in your weight loss journey. Consider taking photos from the front, sides, and back every 7 to 30 days. These will visually show your weekly progress, which can help keep you motivated.
Just stay realistic and understand that progress needs to be slow to be sustainable. If you don’t see much change in your photos or on the scale, focusing on how you feel can also help you stay motivated. It’s not just about the numbers, it’s about how you feel!
16. Choose Appetizers When Eating Out
While eating out frequently may not be good for your weight loss goals, going out to socialize and enjoy the company of others is an important part of life. It is important to consider portion sizes at restaurants, and appetizers are a potential solution.
Appetizer portions are often more in line with the recommended portion sizes than main courses. You can order an appetizer from the menu and eat it as a main course. However, if you like something in the main course, consider sharing with your dining companion to help manage your portion sizes.
17. Frozen Vegetables Are a Great Option
Frozen vegetables are a lifesaver when fresh vegetables are out of season or running low. Plus, they are often easy to prepare in a clay pot, pressure cooker, or stovetop.
Surprisingly, they are often more nutritious than fresh vegetables. This is because they are harvested at their peak and frozen quickly, preserving their nutrients.
18. Use Smaller Plates
Choosing a smaller plate when serving food can create the illusion of a fuller plate, tricking your brain into thinking it’s a fuller portion.
This simple trick can help you better control your food intake and more easily reach your portion goals.
19. Don’t Talk While You Eat
Chatting while standing at the buffet or snack table can lead to mindless nibbling. To avoid this, serve yourself what you want and redirect the conversation to other tempting dishes. This is an especially important tip during the holidays, when people are often worried about gaining weight.
In short, losing weight is not a sprint, but a long journey with countless turns. Every small step, every healthy habit you build today contributes to the results of tomorrow. Remember, there is no magic trick to help you lose weight overnight, but there are small changes that will silently transform your body and health day by day.
