We all know how hard it is to lose weight but not impossible
Here I will present more than 20 easy ways to lose weight fast and without creating health inconvenience :
1. After breakfast, make water your primary drink
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 240 calories a day from soft drinks. That’s nearly 87,000 calories a year — or 24 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
2. Carry a palm-size notebook everywhere you go for one week
Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 20 percent less food than those who don’t.
3. Eat five or six small meals or snacks a day instead of three large meals
A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
4. Walk for 45 minutes a day
The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
5. Downsize your dinner plates
Studies find that the less food put in front of you, the less food you’ll eat. Conversely, the more food in front of you, the more you’ll eat — regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10-14 inches , serve your main course on salad plates (about 7-9 inches wide). The same goes for liquids. Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8 ounce glasses and 6 ounce coffee cups.
6. Hang a mirror opposite your seat at the table
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
7. Use vegetables to bulk up meals
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries. And add vegetables to make a fluffier, more satisfying omelet without having to up the number of eggs.
8. Switch to ordinary coffee.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great.
9. Eat cereal for breakfast five days a week
Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium and less fat than those who eat other breakfast foods. Of course, that doesn’t mean reaching for the Cap’n Crunch. Instead, pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.
10. Eat slowly and calmly
Put your fork or spoon down between every bite. Sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.
11. Eat only when you hear your stomach growling
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration so often, in fact, that many of us have actually forgotten what physical hunger feels like. Next time, wait until your stomach is growling before you reach for food. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry.
12. Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of relying on butter and creamy or sugary sauces
Besides providing lots of flavor with no fat and few calories, many of these seasonings the spicy ones turn up your digestive fires, causing your body to temporarily burn more calories.
13. Eat fruit instead of drinking fruit juice
For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.
14. Wash something thoroug hly once a week
A floor, a couple of windows, the shower stall, bathroom tile, or your car. A 150 pound person who dons rubber gloves and exerts some elbow grease will burn about four calories for every minute spent cleaning, says Blake. Scrub for 30 minutes and you could work off approximately 150 calories, the same number in a half-cup of vanilla frozen yogurt. And your surroundings will sparkle!
15. Switch from regular milk to 2%
If you already drink 2%, go down another notch to 1% or skim milk. Each step downward cuts the calories by about 20 percent. Once you train your taste buds to enjoy skim milk, you’ll have cut the calories in the whole milk by about half and trimmed the fat by more than 95 percent.
16. Take a walk before dinner
You’ll do more than burn calories — you’ll cut your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.
17. Don’t eat with a large group
A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories — and help with bonding in the bargain.
18. Watch one less hour of TV
A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead. You’ll have time left over to finish a chore or gaze at the stars.
19. Close out the kitchen after dinner
Wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.
20. Stock your refrigerator with low-fat yogurt
A University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 9 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
Confidently follow these methods successfully tested by people in whole world and you will see permanent and visible results in less than 6 weeks .
We will add one way to lose weight every day so VISIT our blog every day for new tested methods.
Waiting for your comments and questions........
