Quick Weight-Loss Tips

Losing weight is a journey composed of a million healthy choices we make each day. So keep these 31 tips in mind to continue on that healthy path, little by little.

Fitness
1. Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
2. Add sprinting intervals to your workout to target belly fat.
3. Add an extra five minutes to your cardio routine.
4. Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
5. Keep weights in the living room so you can do some reps while watching TV.

At Work
6. Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert.
7. Use your lunch break to work out and then eat later while working.
8. Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
9. Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of candy.
10. Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
11. Sit on a yoga ball instead of a chair to work your core.
12. Keep healthier dessert options on-hand so you have something to enjoy during office birthdays and other celebrations.

At Home
13. Take time once a week to plan out and shop for meals and snacks so you're prepared whenever hunger strikes.
14. Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
15. Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
16. Don't keep junk food in your kitchen.

Breakfast
17. Aim for a 300- to 400-calorie meal.
18. Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
19. Include at least 10 to 15 grams of protein, which suppresses ghrelin—a hormone that stimulates your appetite. Include eggs, which are proven to control hunger.
20. Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation. 21. Limit the carbs (especially refined carbs like muffins and bagels), and include a little fat.
22. Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it.
23. Make pancakes even healthier by adding mashed baked sweet potato, some puréed spinach and blueberries, or cooked quinoa.
24. Eat a grapefruit instead of drinking juice. The fiber will help you feel full longer, and grapefruit is proven to help with weight loss.

Lunch
25. Pack five salads on Sunday night so your healthy meal is already made.
26. Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
27. Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning.
28. For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.

Dinner
29. Chew gum while cooking to keep from snacking.
30. Salt causes bloating, and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead. Spray on salad dressing instead of pouring.
31. Cut veggies into larger-sized chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.