Best Weight-Loss Tips

The 75 Best Weight-Loss Tips of All Time

  • Don't Skip Meals: When you get too hungry, you're less likely to make healthy choices.
  • Keep Calm:
  • Remember It's Not A Race: Ideally, you should try to lose no more than 1 to 2½ pounds a week.
  • Work It Out: A short bout of exercise each day is more effective than longer, less frequent periods.
  • Stick With It: To lose weight for good, know that you can't go back to your old eating habits. You'll need to change your lifestyle.
  • Eat Enough: Eating too little can backfire. Never have less than 1,200 calories a day—or you may slow down your metabolism.
  • Shop On A Full Stomach: Don't grocery-shop when you're hungry. You're likely to make high-fat, low-nutrient impulse purchases.
  • Get Active: For a fit and toned figure, dieting alone isn't enough. You also need to exercise.
  • Stay In The Game: A slipup doesn't have to lead to an entire day of overeating. Resolve to make better choices at your next meal.
  • Cut Down, Not Out: Trim portions of food instead of removing entire categories (carbs, fats, etc.).
  • Have Breakfast: People who eat breakfast tend to eat fewer calories throughout the day.
  • Pump Up The Proteinump Up The Protein: Increase your protein intake early in the day. Protein is digested at a slower rate than simple carbs, so you'll feel full for longer.
  • Savor Your Food: If you eat slowly you'll be more satisfied with less food.
  • Keep Treats Out of the House: If you have trouble controlling how much you eat when it comes to your favorite food, such as ice cream, don't bring it home from the grocery store. Eat it only in restaurants.
  • Bring Your Lunch To Work: Make lunch at home and bring it to work. It's likely to be more nutritious and have fewer calories—not to mention cost less.
  • Get Enough Sleep: You're more likely to give in to cravings when you're tired.
  • Take A Seat When You Eat: Only eat when you're seated at the table. You'll do less unplanned nibbling.
  • Don't Eat From The Bag: Keep your portions in control by never eating straight from the box or bag.
  • Snack During the Day: Save some calories for snacks between meals.
  • Feed The Birds: Hate to waste food? Instead of eating your children's leftovers, save that uneaten half-sandwich for the bird feeder.
  • Start Your Meals With Water: Drink a big glass of water at the start of every meal to help you feel full.
  • Drink Water After Eating Too: End every meal with a large, filling glass of water, too.
  • Keep A Food Journal: Logging what you eat holds you accountable.
  • Use Small Plates: Research shows that you'll eat less off small plates because you'll think you ate more.
  • Balance Your Meals: Don't have a big lunch and a big dinner on the same day. If you overeat at one meal, cut back at the next.
  • Focus On The Positive: Don't think about what you can't eat. Focus on what you can eat more of: fruits, vegetables, whole grains, fish, legumes, and nuts.
  • Make Smart Choices: Choose water-packed tuna rather than oil-packed—and you will cut calories by almost a third.
  • Lightly Coat Your Pans: Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper towel for the lightest possible coating.
  • Treat Yourself... Sort Of: If you must have goodies around for your family or for company, don't make or buy your favorite kind.
  • Leave Leftovers: Invest in single-serving containers and use them for leftovers. That way, you won't polish off everything.
  • Use A Small Spoon For Sampling: If you're sampling food a lot, eat less for lunch or dinner. The calories from those little tastes you take while cooking can really add up.
  • Butter Better: Let your toast or baked potato slightly cool before buttering so it absorbs less.
  • Prepare Slow-To-Eat Food: Hot soups, uncut lean meat, and whole fruits all take longer to eat and will make you feel more full and satisfied.
  • Stock Up On Brown Rice: Always keep a container of cooked brown rice in the fridge for a quick, lowfat addition to leftovers.
  • Get Gum: Chew sugarless gum while you cook so you won't nibble.
  • Switch To Mustard: Mustard has no fat, versus the 11 grams in 1 tablespoon of mayonnaise.
  • Exercise While You Cook: If you have the room, keep small exercise equipment (such as free weights) in the kitchen. You can get in a few reps while you're waiting for something to cook—and the sight of the gear will stop you from munching.
  • Be A Smart Shopper: Shop the perimeter of the grocery store, where most fresh fruit, vegetables, chicken, fish, eggs, and dairy are all located. Venture into the interior aisles only with a list in hand.
  • Forget Frying: Only broil, roast, or grill your fish, poultry, or other cuts of lean meat.
  • Don't Serve Family Style: Make up a plate. And when people want seconds, let them help themselves.
  • Make Soups Ahead Of Time: If you refrigerate your soups excess fat will float to the top, making it easy to remove before reheating.
  • Give Away Temptation: After a dinner party, pack up the dessert and give it to your departing guests.
  • Spice It Up: Flavor your meals with fresh or dried herbs and spices, salsa, vinegar, or lemon.
  • Plan, Plan, Plan: Not having healthy options on hand (or in mind) makes it too easy to resort to fast food, especially when your family is clamoring for something to eat.
  • Look Up The Menu: Before going to a restaurant, check out its menu for the lightest dishes. Many places post calorie counts online.
  • Dress To Dine: Wear fitted clothes or a slightly tight belt when dining out. The feeling of restriction will send "stuffed" signals to your brain.
  • Balance The Buffet: Scope out everything that's available at a buffet or dinner party before eating. Save about a quarter of your plate for the high-cal stuff and the rest for lighter foods, such as cut-up vegetables and hummus or mini grilled chicken skewers.
  • Break Your Bread Habit: Have the bread basket removed as soon as you sit down at a restaurant. This calorie bomb is a big diet downfall.
  • Order First: In a group, be the first to order so you're not influenced by your friends' choices.
  • Be Picky: At a family gathering, skip the food you can get anywhere and only eat the special dishes, like Grandma's potato salad. You'll feel more than satisfied without inhaling hundreds of extra calories.
  • Keep It Simple: Simple dishes are often less fattening because they don't have any sauce.
  • Utilize Your Waiter: Think of your waiter as your aide in cutting calories. Ask him or her to keep your water glass filled, to double the side of veggies, and omit the starch.
  • Snack Before You Got Out: Eat a snack before going to a party. Arriving with an empty stomach is a recipe for disaster.
  • Keep Sauces Separate: Always ask for dressings and sauces on the side.
  • Take It To Go: At a restaurant, eat only half your meal and take the rest home in a doggie bag. Or ask your dinner partner to split a meal.
  • Distract Yourself From Eating:
  • : If you like munching while watching TV, take up knitting, sewing, or doing your nails—anything that keeps your hands busy.
  • Really Taste Your Food: Savor what you're eating, especially the first two bites, which are the most flavorful. This trick can help you eat less—you may decide that some treats aren't worth the calories.
  • Pack A Snack: Stash apples, bananas, oranges, or whole-grain crackers in your bag so you'll always have a low-cal snack on hand.
  • Crush The Craving: Be aware that a craving takes 20 minutes to go away. If you can distract yourself for that long, you probably have it beat.
  • Keep It Clean: Brush your teeth or rinse with mouthwash when you have a craving. The clean taste may dampen your appetite.
  • Picture The Popcorn: When that bag of caramel popcorn won't stop calling your name, close your eyes and visualize eating 30 pieces—imagine the crunch, the salt, the stickiness. Chances are you'll eat less than usual.
  • Enjoy Only The Best: If you're dying for chocolate, just a few high-quality squares should do the trick.
  • Indulge Healthy Cravings: Eat what you're craving in its healthiest form. For instance, go for a baked potato instead of fries.
  • Rev Up Your Metabolism: One of the best ways to increase your metabolism is to do strength-training exercises at least twice a week. Building muscle makes your body more efficient at burning fat throughout the day, even when you're resting.
  • Workout To Your Favorite Shows: Tape your favorite TV shows and watch them only when you exercise.
  • Dress For Success: Be sure to wear supportive sneakers and comfortable clothes so you feel good during exercise.
  • Get Into A Regular Routine: You'll find that as you get fit and healthy your appetite may change, especially for junk food.
  • Walk It Out: Create a shorter walking route for days when you're busy and pressed for time. It's far better than doing nothing at all.
  • Start Your Day Right: Work out first thing in the morning, so it's done no matter how crazy your day gets.
  • Small Changes Add Up: You can lose 12.5 pounds in a year just by giving up butter on your toast.
  • Don't Go At It Alone: Exercising in a group or with a friend makes a workout less dreary, so you're more likely to stick with it.
  • Reward Yourself: Set small goals and as you reach each one, reward yourself: a new book, a spa treatment, whatever appeals to you.
  • Rock Out Your Work Out: Crank up fun music with a fast beat while you work out. It will make time fly.
  • Remember You Deserve To Be Happy: Instead of thinking you deserve to eat something, think that you deserve to be healthy and happy.
  • Track Your Progress: Hang a calendar in a prominent spot and mark the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up.