Calorie counting has its benefits. It’s a tried-and-true approach to weight loss.
As long as you eat fewer calories than you burn, you’ll lose weight.
Nevertheless, for many women, calorie counting can be exhausting, time consuming, and not worth the effort.
Instead of keeping track of your calories, it can be more productive to focus on making small but sustainable changes to our lifestyle.
From drinking more water to modifying our workout plan, there are ways we can easily maximize weight loss. No calorie counting anymore!
Here are 9 of the best and simplest lifestyle changes you can start making today to lose weight fast. Most of these changes are small, but powerful and will have a big impact in your weight loss journey.
Try them out today and lose weight for good. And most important, you can do it without having to count another calorie again.
1. Eat protein for breakfast instead of grains
When it comes to maximizing weight loss, starting the day with protein pays off. Good weight loss breakfasts include eggs, non-fat Greek yogurt, natural peanut butter, and other low-carb options.
Grains aren’t necessarily bad for you.
However, most grain-based breakfasts, such as cereals, bagels, and breads, are full of sugars and processed carbs.
These processed carbs digest quickly, leaving you hungry just an hour later.
One study compared the effects of an egg breakfast against a bagel breakfast and found that women consumed significantly less calories when starting the day with eggs.
The reduced calorie consumption wasn’t just visible through to lunch, but up to thirty-six hours later.
This means that starting the day with eggs can help you eat fewer calories throughout the day.
2. Use less cooking oil
Often, it seems like calories are hiding everywhere.
Seemingly harmless snacks and inconsequential bites can add up throughout the day and put a noticeable dent in your progress.
One place where calories often hide is in cooking oil.
Oil, even oil from healthy sources like avocado and coconut, is high in calories.
Oil is concentrated fat, which contains more than double the calories in carbohydrates and protein.
When you add more oil than necessary to the pan, your food end up absorbing the calories.
One quick and easy way to maximize weight loss is to reduce the amount of cooking oil you use, or use spray oil instead.
You can make your own spray oil using your favorite healthy oil. You can use avocado, coconut, or olive oil.
The high-calorie content of oil is also the reason why you should opt for baking instead of frying. Baked chicken strips, veggie chips, and fries often have significantly reduced calorie counts.
3. Drink a glass of water half an hour before meals
Drinking more water is the easiest, cheapest way to boost weight loss.
It keeps you hydrated, flushes out toxins, prevents cravings, and helps you feel full.
A study published in 2010 showed that middle-aged and older adults who drank 500 ml of water before a meal consumed fewer calories and lost an average of 44% more weight over a 12-week period.
Although the study was limited to middle-aged and older adults, there’s no reason why this trick shouldn’t work on everyone.
Even drinking half a glass of water can help fill your stomach and keep you from overeating.
Additionally, drinking water is also a good trick if you’re craving sugary treats even after you’re full from dinner.
4. Use small, blue plates
It might sound like a strange trick, but there’s some solid reasoning behind this advice.
People tend to eat less when they eat out of small plates.
The reason behind this might be quite simple. We can fit less food on a small plate. If we’re full when after we eat everything, we won’t go for seconds.
However, if we load up a big plate, we tend to eat all the food just because it’s there.
This means that we might end up overeating if we load up an oversized plate. Switching to small plates is a minor difference with big potential.
Additionally, it’s possible blue is the best color for weight loss. Blue doesn’t seem to stimulate our appetite much.
This might be because blue food isn’t common in nature. Some experts suggest eating out of blue plates to minimize the number of calories consumed.
5. Fill your half you plate with vegetables at every meal
Start your lunch or dinner by loading half your plate with healthy veggies.
If a plain salad doesn’t sound very appetizing, try changing up your veggies. Add cauliflower rice, or even plain steamed vegetables.
6. Don’t just think about cardio
If your goal is weight loss, you’re probably already doing cardio.
However, in order to maximize weight loss, you should also be strength training with weights – and heavy weights!
The main purpose of strength training is to create muscle tissue. Muscle takes up more calories to maintain than fat tissue.
This means that when you increase your muscle mass you increase the number of calories you burn throughout the day.
Lifting weights is particularly important during weight loss because dramatic weight loss can also greatly reduce your muscle mass.
This can lean to a slowed metabolism and a progress plateau. Strength train multiple times per week to keep your metabolism as high as possible.
7. Stop thinking of food as good or bad
Many diets fail because people completely deprive themselves of their favorite foods.
A healthy diet doesn’t have to be perfect 100% of the time. This isn’t conducive to long-term changes.
Instead, think of healthy foods as something to be enjoyed daily (veggies, fruit, lean protein), and make those “bad” foods tasty treats for special occasions.
Feel free to order your favorite pizza when you’re out on date night, or eat the whole slice of cheesecake on your birthday.
Nevertheless, when you’re eating at home, try to keep meals as healthy as possible.
8. Get more sleep
Your night time habits might be partially to blame for your weight gain. If you go an extended period of time on limited sleep, you’re leaving your body scavenging for energy, which makes you more susceptible to cravings.
Weight loss is maximized when every aspect of your life reflects a healthier lifestyle. This includes sleeping habits.
One tried-and-true way to improve your sleep quality is to limit screen time. Shut off electronics about an hour before bedtime. This includes your phone, tablet, laptop and television.
The main reason why these devices affect your sleep is that the bright lights mimic daylight. Your brain picks up on this and won’t gear down for sleep.
9. Try this odd “carb trick” that burns up to 1 pound per day
“All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅