Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.
weight loss experts and everyday people who've figured out a few painless ways to lose weight and keep it off. Here are their top tips on how to lose weight without sweating it too much.
Add, Don't Subtract
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
Adding in really works, taking away never does, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.
Because Hydration Helps.
T compulsive snacker it's a great idea to keep no-calorie beverages at hand as a way to keep your mouth busy and less likely to snack on junk food. Health Tips for Today - Painless Ways to Lose Weight
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout. Staying hydrated means you can exercise more and longer than if you don't drink water.
Forget About Working Out
There's some truth to that once you start your not-calling-it-exercise plan, The way good health feels knocks down the roadblocks that were preventing you from exercising in the first place.
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name
Get Involved, or at Least Get to the Table
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table. The TV is distracting, and you are just not conscious of eating. Once you are at the table, with a place setting, you are much more aware of what you are eating.
Health Tips for Today - Painless Ways to Lose Weight.
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.
- Hike the mall, being sure to hit all the levels.
- Take the stairs every chance you get.
- Sign up for charity walks.
- Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
Lighten the Foods You Already Love
And while you're trimming fat calories, keep an eye on boosting fiber. Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, water!
Lose It Today, Keep It Off Tomorrow
That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds and kept it off for at least two years maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful losers like these improved self-confidence, a boost in mood, and better health cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
Share and Share Alike
When you go out, You often share a meal with my wife/husband. You've been known to split a dessert, even a pint of beer. That way, you don't feel stuffed, and you save some money.
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group. The community, the partnership, whether online or in person, it really helps.
Twice the motivation, without twice the effort a steal of a deal.
That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
People go by physical cues. We know we've had enough because we see the bottom of our bowl or plate. A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it.
And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.
Tune In, Tone Up
Health Tips for Today - Painless Ways to Lose Weight.
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
If those tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas?
- Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
- Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing and you're not tempted to taste someone else's calorie-dense food.
- Remember that little things add up.So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you and do it!
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