Healthy habits can go out the window when we’ve got no time for the gym and few options besides Seamless. Losing weight isn't easy—and doing it in a healthy, sustainable way can make the task feel even harder.
Making small changes each day is one way to get started, but it’s important to remember that just because a weight-loss strategy works for someone else, it may not work for you. From drinking more water to turning up the music, here are our favorite weight-loss tips.
Disclaimer: This article is not meant to be a comprehensive weight loss guide. Each entry may not be right for every individual. At Greatist, we believe in providing readers with the information to make their own healthy choices based on a variety of weight loss techniques. As always, consult a healthcare professional before starting any weight loss program.
Tips for Eating
1. Get colorful.
Yes, there's a reason restaurants use the plates they do: They want the food to look amazing. And when the food looks better—you guessed it—you eat more. Research says to avoid plates that match the food served on them (think: a deep red plate with a greasy slice of pizza), because there is less of a contrast, which may prompt us to eat more.
2. Eat more snacks.
Skipping snacktime won’t necessarily lead to weight loss: Low calorie consumption can actually slow metabolism.1
Eating less than three times a day may benefit those who are obese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes.2
Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks between them.
Works Cited
Hypothalamic lipophagy and energetic balance. Singh R. Aging, 2012, Feb.;3(10):1945-4589.
Fast food consumption and breakfast skipping: predictors of weight gain from adolescence to adulthood in a nationally representative sample. Niemeier HM, Raynor HA, Lloyd-Richardson EE. The Journal of adolescent health : official publication of the Society for Adolescent Medicine, 2006, Sep.;39(6):1879-1972.
3. Peruse the perimeter.
Next time you need groceries, circle the perimeter of the store before going up and down every aisle. Why? You'll load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre-packaged, processed foods. Browsing the perimeter can help control how many unwanted additives are in your basket.
4. Stock your fridge.
Make an effort to fill your fridge with healthy produce and proteins. And when the crisper is empty, make sure the freezer is stocked with frozen veggie mixes or berries (and don't forget to grab the bags that are sans added sauces or sugar). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. More good news: Healthy food doesn’t always have to be pricey.
5. Eat in the A.M.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing.1
While there’s still debate on how important breakfast really is, not eating until the afternoon may lead to binge-eating later (think: a massive dinner because you're starving).2
Stick to a reasonably-sized breakfast with plenty of protein, so you're not tempted to eat unhealthy snacks mid-morning.3
Works Cited
Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Leidy HJ, Lepping RJ, Savage CR. Obesity (Silver Spring, Md.), 2011, May.;19(10):1930-739X.
Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. Astbury NM, Taylor MA, Macdonald IA. The Journal of nutrition, 2011, May.;141(7):1541-6100.
Impact of breakfast on daily energy intake--an analysis of absolute versus relative breakfast calories. Schusdziarra V, Hausmann M, Wittke C. Nutrition journal, 2011, Jan.;10():1475-2891.
6. Get busy in the kitchen.
We promise cooking doesn't take long! Your fave Seamless order—or any local restaurant—is likely an oversized portion, which can result in increased caloric intake.1
Start small by making one of these healthy meals in just 12 minutes or less (we're talking: quesadillas, stir-fry, and burgers).
Works Cited
Increased portion size leads to increased energy intake in a restaurant meal. Diliberti N, Bordi PL, Conklin MT. Obesity research, 2004, Jul.;12(3):1071-7323. Bottomless bowls: why visual cues of portion size may influence intake. Wansink B, Painter JE, North J. Obesity research, 2005, Jun.;13(1):1071-7323.
7. Prioritize your pantry.
Take time to toss the junk. If you’ve got favorite not-so-great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, like whole grain pasta, rice, beans, and nuts up front. We know that just because the bag of lentils are right in front doesn’t mean you’ll forget about the brownie mix, but it can help. Just seeing or smelling food can stimulate cravings, and increase hunger (especially for junk food).1
Works Cited
'I just can't help myself': effects of food-cue exposure in overweight and lean individuals. Ferriday D, Brunstrom JM. International journal of obesity (2005), 2010, Jun.;35(1):1476-5497.
8. Serve restaurant style.
Instead of lining up the breadbasket, casserole, and salad on the table, leave food in the kitchen (out of reach). When you’ve cleaned your plate, take a breather then decide if you really want seconds. Changing up the environment in which your food is served can help reduce intake.1
Works Cited
Eating as an automatic behavior. Cohen D, Farley TA. Preventing chronic disease, 2007, Dec.;5(1):1545-1151.
9. Use smaller plates.
Plate sizes have increased over the past millennium.1
When it’s time to sit down for dinner, choose a size-appropriate plate or bowl. Using a smaller plate (eight to 10 inches) instead of a tray-like plate (12 inches or more) can make us feel fuller with the same amount of food. How does that work? The brain may associate any white space on yoru plate with less food. Plus, smaller plates generally lead to smaller portions.2
Works Cited
The largest Last Supper: depictions of food portions and plate size increased over the millennium. Wansink B, Wansink CS. International journal of obesity (2005), 2010, Mar.;34(5):1476-5497.
Normative influences on food intake. Herman CP, Polivy J. Physiology & behavior, 2005, Oct.;86(5):0031-9384.
10. Snack before dining out.
Grabbing an apple or a small cup of yogurt before meeting friends for dinner can help ensure you’ll eat a reasonable amount of that enormous entrée. And be sure to reach for the protein—research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time.1
Works Cited
Self-control relies on glucose as a limited energy source: willpower is more than a metaphor. Gailliot MT, Baumeister RF, DeWall CN. Journal of personality and social psychology, 2007, Mar.;92(2):0022-3514.
11. Freeze what you won't be serving.
Once meal prep is over, serve yourself a reasonable portion, then package up the rest and immediately stash it in the fridge or freezer for a later date. When the food is out of sight, studies show you’ll be less likely to reach for a second helping.1
Works Cited
'I just can't help myself': effects of food-cue exposure in overweight and lean individuals. Ferriday D, Brunstrom JM. International journal of obesity (2005), 2010, Jun.;35(1):1476-5497. Do distant foods decrease intake? The effect of food accessibility on consumption. Maas J, de Ridder DT, de Vet E. Psychology & health, 2011, Jun.;27 Suppl 2():1476-8321.
12. Wait before grabbing second helpings.
The quicker we shovel down a meal, the less time we give our bodies to register fullness.1
Since it takes a little time for the brain to get the message that dinner’s been served, it’s best to go for a walk or get up from the table before dishing up seconds or moving on to dessert.
Works Cited
Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos A, le Roux CW, Alexiadou K. The Journal of clinical endocrinology and metabolism, 2009, Oct.;95(1):1945-7197.
13. Chew slowly.
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: The quicker you eat, the less time your body has to register fullness.1
So slow down, and take a second to savor.
Works Cited
Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Hollis JF, Gullion CM, Stevens VJ. American journal of preventive medicine, 2008, Sep.;35(2):0749-3797. Eating slowly led to decreases in energy intake within meals in healthy women. Andrade AM, Greene GW, Melanson KJ. Journal of the American Dietetic Association, 2008, Jul.;108(7):0002-8223. Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos A, le Roux CW, Alexiadou K. The Journal of clinical endocrinology and metabolism, 2009, Oct.;95(1):1945-7197.
15. Turn off the TV.
Eating while watching television is linked to poor food choices and overeating.1
Getting sucked into the latest episode of "Scandal" can bring on mindless eating—making it easy to lose track of just how many chips you've gone through. It’s not just the mindlessness of watching televsion that’ll get us. Commercials for unhealthy foods and drinks may increase our desire for low-nutrient junk, fast food, and sugary beverages.
Works Cited
Mediators of longitudinal associations between television viewing and eating behaviours in adolescents. Pearson N, Ball K, Crawford D. The international journal of behavioral nutrition and physical activity, 2011, Mar.;8():1479-5868.
14. Sneak in your veggies.
Bumping up vegetable consumption has long been recognized as a way to protect against obesity.1
Add veggies to omlets, baked goods, and of course, pasta dishes (Bonus: Try zucchini ribbons, or spaghetti squash instead or traditional grain pastas). Pump pureed veggies, like pumpkin, into oatmeal or casseroles. Adding a little vegetable action into a meal or snack will increase fiber levels, which helps make us fuller, faster.2
Works Cited
Relationship of fruit and vegetable intake with adiposity: a systematic review. Ledoux TA, Hingle MD, Baranowski T. Obesity reviews : an official journal of the International Association for the Study of Obesity, 2011, May.;12(5):1467-789X.
Dietary fibers reduce food intake by satiation without conditioned taste aversion in mice. Rasoamanana R, Even PC, Darcel N. Physiology & behavior, 2012, Dec.;110-111():1873-507X.
16. Turn your back on temptation.
The closer we are situated to food that’s in our line of vision, the more likely we are to actually eat it. If we face away from food that might tempt us when we’re not hungry (like an office candy bowl), we may be more likely to listen to cues from our gut rather than our eyes.1
Works Cited
The office candy dish: proximity's influence on estimated and actual consumption. Wansink B, Painter JE, Lee YK. International journal of obesity (2005), 2006, Dec.;30(5):0307-0565.
17. Grab a handful—not the whole bag.
When snacktime hits, our brains can be unreliable. It’s tempting to reach for a bag of chips, but instead, grab a handful (or measure out the serving size) then seal the bag and put it away. Odds are, you’ll be more mindful of how much you’re polishing off when you see it right in front of you. Or, try one of these healthy 100-calorie snacks.
18. Bring on the protein.
Protein can help promote a healthy weight because high protein diets are associated with greater satiety. Plus, protein is important for healthy muscle growth.1
Animal sources aren’t the only option—try alternatives like quinoa, tempeh, and lentils.
Works Cited
Effects of a high protein diet on body weight and comorbidities associated with obesity. Clifton P. The British journal of nutrition, 2012, Dec.;108 Suppl 2():1475-2662.
19. Fill up on fiber.
Eating more vegetables and other high-fiber items like legumes can help keep us fuller, longer.1
Look for at least five grams or more of the stuff per serving. Snack on some of our favorite high-fiber picks like stuffed baked apples or jazzed-up oats.
Works Cited
Dietary fiber and weight regulation. Howarth NC, Saltzman E, Roberts SB. Nutrition reviews, 2001, Jul.;59(5):0029-6643. Dietary fiber and body weight. Slavin JL. Nutrition (Burbank, Los Angeles County, Calif.), 2005, Sep.;21(3):0899-9007.
20. Make room for healthy fats.
Cutting butter and oil can slash calories, and it’s easy to swap in foods like applesauce, avocado, banana, or flax for baking. But, it's important to remember that we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from olive oil, nuts, coconuts, seeds, and fish.1
Pro tip: Combining fat with fiber has been shown to increase fat’s power to make us feel full.
Works Cited
Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Assunção ML, Ferreira HS, dos Santos AF. Lipids, 2009, May.;44(7):1558-9307.
21. Steer clear of simple carbohydrates.
Simple carbs are the white stuff—white bread, most pastries, refined sugars (the kind in soda and candy). What makes them simple? These foods provide energy, but lack the same nutrients (vitamins, minerals, and fiber) as complex carbohydrates. The body also breaks down simple carbs quickly—meaning your blood sugar will spike, and your tummy might be rumbling sooner than you imagined.1
Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes).2
Switch to whole-wheat pasta, whole grain bread, or try grains like brown rice, quinoa, or millet.
Works Cited
The role of carbohydrates in insulin resistance. Bessesen DH. The Journal of nutrition, 2001, Nov.;131(10):0022-3166.
The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Katcher HI, Legro RS, Kunselman AR. The American journal of clinical nutrition, 2008, Feb.;87(1):0002-9165.
22. Ditch the added sugar.
Adding sugar to food may increase the risk for cardiovascular disease and obesity.1
Stick to sugar that comes in its natural form (think: fruits, veggies, and whole grains) and scrap that spoonful on your cereal or in your coffee.2
Works Cited
Consumption of added sugars and indicators of cardiovascular disease risk among US adolescents. Welsh JA, Sharma A, Cunningham SA. Circulation, 2011, Jan.;123(3):1524-4539. High-fructose corn syrup: everything you wanted to know, but were afraid to ask. Fulgoni V. The American journal of clinical nutrition, 2009, Jan.;88(6):1938-3207.
Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Schulze MB, Manson JE, Ludwig DS. JAMA, 2004, Aug.;292(8):1538-3598.
23. Make simple substitutions.
Simple swaps—like Greek yogurt for sour cream, prunes for butter, or an Americano for a latte—can cut calories and sugar. Even a grilled cheese can get a healthy revamp by making a few smart subs.
24. Skip frying, and cut down on oil.
Even healthy food can go bad when it’s been dropped in a fryer. Instead, pan fry or pop a dish in the oven. Use non-stick spray to sauté foods, or rub oil onto a pan with a paper towel for a light coating. You can even whip up a batch of healthier chips.
25. Eat fruit, instead of drinking fruit juice.
Juices (which are often not 100 percent fruit) provide some vitamins, but without the same fiber and phytonutrients as a real piece of fruit. Take an apple for instance: The average apple juice box has nearly double the sugar and seven times less fiber than the apple itself.
26. Chew minty gum.
Popping a piece of sugar-free gum won’t necessarily curb your appetite. But, stick can keep your mouth busy when cooking a meal, or socializing among a sea of party hor d’ouevres. While the long term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals.1
Plus, some studies have shown that minty gum has the ability to wake you up and lower anxiety.2
Works Cited
Effects of chewing gum on short-term appetite regulation in moderately restrained eaters. Hetherington MM, Regan MF. Appetite, 2011, Jun.;57(2):1095-8304. Short-term effects of chewing gum on snack intake and appetite. Hetherington MM, Boyland E. Appetite, 2006, Nov.;48(3):0195-6663.
Effect of regular gum chewing on levels of anxiety, mood, and fatigue in healthy young adults. Sasaki-Otomaru A, Sakuma Y, Mochizuki Y. Clinical practice and epidemiology in mental health : CP & EMH, 2011, Aug.;7():1745-0179. Prolonged gum chewing evokes activation of the ventral part of prefrontal cortex and suppression of nociceptive responses: involvement of the serotonergic system. Kamiya K, Fumoto M, Kikuchi H. Journal of medical and dental sciences, 2010, May.;57(1):1342-8810.
27. Add spice with cayenne pepper.
Cayenne pepper can not only boost metabolism, but it can also cut cravings for fatty, sweet, or salty foods.1
Some studies even suggest the hot stuff can increase fat oxidation, meaning the body can better use fat as fuel.2
Sprinkle some on scrambled eggs, or spice up a stir-fry.
Works Cited
Effects of capsaicin, green tea and CH-19 sweet pepper on appetite and energy intake in humans in negative and positive energy balance. Reinbach HC, Smeets A, Martinussen T. Clinical nutrition (Edinburgh, Scotland), 2009, Apr.;28(3):1532-1983. The effects of hedonically acceptable red pepper doses on thermogenesis and appetite. Ludy MJ, Mattes RD. Physiology & behavior, 2010, Nov.;102(3-4):1873-507X.
Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Snitker S, Fujishima Y, Shen H. The American journal of clinical nutrition, 2008, Dec.;89(1):1938-3207. Pharmacokinetic and the effect of capsaicin in Capsicum frutescens on decreasing plasma glucose level. Chaiyasit K, Khovidhunkit W, Wittayalertpanya S. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 2009, Mar.;92(1):0125-2208.
28. Give in to your cravings—occasionally.
We love this tip. Cravings are OK! Acknowledge those cravings instead of pushing them away completely (which may lead to binge-eating later). Forbidding a food may only make it more attractive.1
Still want more of that chocolate cake after a couple of bites? Try thinking of your favorite activity—dancing in the rain, getting a massage, playing with a puppy. Research shows that engaging in imagery can reduce the intensity of food cravings.2
You can also try smelling something non-food related. One study found that smelling jasmine (still pretty pleasant!) helped to reduce cravings.3
Works Cited
Forbidden fruit: does thinking about a prohibited food lead to its consumption? Mann T, Ward A. The International journal of eating disorders, 2001, Jun.;29(3):0276-3478.
Replacing craving imagery with alternative pleasant imagery reduces craving intensity. Knäuper B, Pillay R, Lacaille J. Appetite, 2011, May.;57(1):1095-8304.
Non-food odorants reduce chocolate cravings. Kemps E, Tiggemann M, Bettany S. Appetite, 2012, Mar.;58(3):1095-8304.
29. Save some for later.
Like we've already mentioned, restaurant meal portions are usually heftier than what we cook at home.1
Make a conscious decision to bag up half of the meal before taking the first bite. The added benefit? You’ve got lunch for tomorrow.
Works Cited
Increased portion size leads to increased energy intake in a restaurant meal. Diliberti N, Bordi PL, Conklin MT. Obesity research, 2004, Jul.;12(3):1071-7323.
Tips for Drinking
30. Sip before you eat.
Pregaming a meal with a glass of water has been linked with more weight loss than cutting calories alone.1
You can also take some mid-meal breaks and guzzle a little water to give the brain time to register fullness.
Works Cited
Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Kokkinos A, le Roux CW, Alexiadou K. The Journal of clinical endocrinology and metabolism, 2009, Oct.;95(1):1945-7197.
31. Sip some green tea.
Drinking green tea is one of the most common tips for shedding a few pounds, and for good reason—green tea is known for its ability to metabolize fat.1
And in combination with resistance training, green tea increases the potential for fat loss.2
Add a squeeze of lemon for a little flavor and to amp up antioxidant affects.3
Works Cited
Fat burners: nutrition supplements that increase fat metabolism. Jeukendrup AE, Randell R. Obesity reviews : an official journal of the International Association for the Study of Obesity, 2012, Jan.;12(10):1467-789X. The putative effects of green tea on body fat: an evaluation of the evidence and a review of the potential mechanisms. Thavanesan N. The British journal of nutrition, 2011, Aug.;106(9):1475-2662.
The effects of green tea consumption and resistance training on body composition and resting metabolic rate in overweight or obese women. Cardoso GA, Salgado JM, Cesar Mde C. Journal of medicinal food, 2012, Nov.;16(2):1557-7600.
Green tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome. Basu A, Sanchez K, Leyva MJ. Journal of the American College of Nutrition, 2010, Dec.;29(1):1541-1087.
32. Gulp H2O.
Kick the diet beverages and vitamin-enhanced sugar-water, and reach for good old H2O instead. Drinking water helps people feel full, and as a result, consume fewer calories.1
Drinking water also significantly elevates resting energy expenditure (basically the number of calories we’d burn if we sat around all day) and lower water intake is associated with obesity.2
Works Cited
Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Stookey JD, Constant F, Popkin BM. Obesity (Silver Spring, Md.), 2008, Sep.;16(11):1930-7381.
Influence of water drinking on resting energy expenditure in overweight children. Dubnov-Raz G, Constantini NW, Yariv H. International journal of obesity (2005), 2011, Jul.;35(10):1476-5497. The influence of oral water load on energy expenditure and sympatho-vagal balance in obese and normal weight women. Kocełak P, Zak-Gołąb A, Rzemieniuk A. Archives of medical science : AMS, 2012, Dec.;8(6):1734-1922.
33. Cut back on liquid calories.
Milk and cookies, orange juice and French toast, wine and cheese—some foods seemingly require a liquid counterpart. But, it’s easy to pour on the pounds by chugging soda, juice, alcohol, and even milk on the regular.1
Sugar sweetened beverages are associated with increased body fat and blood pressure.2
Works Cited
Liquid calories, sugar, and body weight. Drewnowski A, Bellisle F. The American journal of clinical nutrition, 2007, Apr.;85(3):0002-9165.
Effects on uric acid, body mass index and blood pressure in adolescents of consuming beverages sweetened with high-fructose corn syrup. Lin WT, Huang HL, Huang MC. International journal of obesity (2005), 2012, Aug.;37(4):1476-5497.
34. Water down your drinks.
When you simply must have a swig of juice, try watering it down. While it may sound unappealing, gradually adding more water to less juice will keep some of the flavor without all the sugar and calories. Added incentive: Increasing water intake in place of sugar-sweetened beverages or fruit juices is associated with lower long-term weight gain.1
Works Cited
Changes in water and beverage intake and long-term weight changes: results from three prospective cohort studies. Pan A, Malik VS, Hao T. International journal of obesity (2005), 2013, Jan.;37(10):1476-5497.
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35. Banish the booze.
We probably don’t have to tell you that heavy boozing will pack on the pounds. And you’ve likely heard the phrase “drink in moderation.” The point is, alcohol houses a lot of sneaky calories and has the ability to inhibit healthy eating decisions (midnight pizza delivery, anyone?). Even after you’ve sobered up, alcohol can have negative impacts on strength and may leave you lagging in the weight room days later.1
Works Cited
Interaction between alcohol and exercise: physiological and haematological implications. El-Sayed MS, Ali N, El-Sayed Ali Z. Sports medicine (Auckland, N.Z.), 2005, Jun.;35(3):0112-1642. The effect of alcohol on athletic performance. Shirreffs SM, Maughan RJ. Current sports medicine reports, 2006, Jul.;5(4):1537-8918.
36. Choose tall and thin glasses
When you’ve got a hankering you can't ignore for juice or a cocktail, ask for a tall, thin glass, not a short, squatty one. Research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning you'll (probably) drink less in one sitting. This is especially helpful when it comes to boozing.
Tips for Being Mindful
37. Brush your pearly whites.
After dinner, brush your teeth. Getting minty fresh breath not only has obvious oral health benefits, but it can also keep you from mindlessly snacking while watching a pre-bed TV show. Oh, and it's not a bad idea to hit up the floss, too.
38. Set realistic goals.
It’s easy—especially come New Year’s resolution season—to set unrealistic goals about weight loss (lose 30 pounds in two weeks!).1
Since impractical goals can slow down long-term weight loss, it’s important to address those goals before making any health and fitness changes.2
Works Cited
Weight loss goals and treatment outcomes among overweight men and women enrolled in a weight loss trial. Linde JA, Jeffery RW, Levy RL. International journal of obesity (2005), 2005, Oct.;29(8):0307-0565.
Unrealistic weight-loss goals among obese patients are associated with age and causal attributions. Wamsteker EW, Geenen R, Zelissen PM. Journal of the American Dietetic Association, 2010, Feb.;109(11):1878-3570.
39. Stay positive.
Many of us demonize certain foods, and even punish ourselves for indulging. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe our relationship with food. Research shows that positive expectations are also associated with weight loss.1
Works Cited
The effects of outcome expectations and satisfaction on weight loss and maintenance: correlational and experimental analyses--a randomized trial. Finch EA, Linde JA, Jeffery RW. Health psychology : official journal of the Division of Health Psychology, American Psychological Association, 2006, Apr.;24(6):0278-6133.
40. Keep portions in check.
Practicing portion control is one of the most reliable ways to lose weight—even if it’s not an easy task.1Portion distortion is common, but it may help to use portion visuals. For instance, a serving of chicken (three ounces) is roughly the size of a deck of cards; or holding about a two-inch circle of uncooked pasta, will yield about one cup cooked.2
Works Cited
Use of portion-controlled entrees enhances weight loss in women. Hannum SM, Carson L, Evans EM. Obesity research, 2004, Jul.;12(3):1071-7323. Overweight and obesity - use of portion control in management. Clark A, Franklin J, Pratt I. Australian family physician, 2010, Oct.;39(6):0300-8495.
Portion distortion: typical portion sizes selected by young adults. Schwartz J, Byrd-Bredbenner C. Journal of the American Dietetic Association, 2006, Oct.;106(9):0002-8223.
41. Think on it.
How satiated we feel a few hours after we eat depends not on how much we actually scarfed down, but how much we think we ate. Pay attention to what you eat, and know that it's okay to eat with your eyes.1
Works Cited
Bottomless bowls: why visual cues of portion size may influence intake. Wansink B, Painter JE, North J. Obesity research, 2005, Jun.;13(1):1071-7323.
42. Make time to meditate.
Emotional eating—eating to make yourself feel better (often when stressed or anxious)—can interfere with weight loss goals.1
But meditation—using techniques like muscle relaxation, breathing, or achieving self-focus—can help binge eaters become aware of how they turn to food to deal with emotions.2
Works Cited
Does emotional eating interfere with success in attempts at weight control? Blair AJ, Lewis VJ, Booth DA. Appetite, 1991, Feb.;15(2):0195-6663.
Evidence and potential mechanisms for mindfulness practices and energy psychology for obesity and binge-eating disorder. Sojcher R, Gould Fogerite S, Perlman A. Explore (New York, N.Y.), 2013, Jan.;8(5):1878-7541.
43. Repeat motivating mantras
Sometimes we just need a little fire to get motivated. Try out some motivational mantras: "You've got this!" "Yes, you will!" "Every day you're gettting stronger!" Hang up an inspirational poster or write your phrase on a sticky note at work. Bonus: Mantras don’t cost a thing!
44. Add, don't subtract.
Instead of fixating on cutting cookies, cake, and pizza, focus on adding healthy foods. Ditching all the "bad" stuff can feel daunting. Instead, focus on sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to form a habit). Add in as many healthy habits as you’d like—drink more water, eat more fruits and veggies—and reassure yourself that in a few months, your brain may actually start to crave healthier foods.
45. De-stress
Stress can trigger increased eating and cravings, especially for sugary carbohydrates.1
If pressure at work or a family burden has got you feeling overwhelmed, try out one of these ways to reduce stress before pawing at a doughnut.
Works Cited
Relationship between stress, eating behavior, and obesity. Torres SJ, Nowson CA. Nutrition (Burbank, Los Angeles County, Calif.), 2007, Sep.;23(11-12):0899-9007.
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