Quick Weight-Loss Tips

Quick Weight-Loss Tips

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1. Eat on a Smaller Plate:

We tend to eat more when we eat on bigger plates and use bigger bowls. When we see our food on a bigger plate, our mind tells us that we are eating a small portion. Thinking we are not eating enough, we usually get up for a second plate. Try using a smaller plate; this will force you to put less food on your plate, and trick your mind into thinking you ate more food.

2. Don’t Food Shop When You’re Hungry

Food shopping when you are hungry is a big no, no! When you’re hungry, surrounding yourself with food is a recipe for disaster. You will end up filling up your shopping cart with extra food, more junk food, and less food containing healthy nutrients. Plus, you will end up spending more money.

3. Drink Green Tea:

Green tea has very powerful effects on the body. It contains nutrients and antioxidants that help your body function. One of the main powers of green tea is that is aids in fat loss. It is proven, green tea boosts your metabolic rate which in turn increases the amount of fat you are burning. *Tip: Start your morning with a cup of green tea and get your metabolism revved up for the day.

4. Do Cardio

Cardio is one of the major keys to weight loss. It increases your metabolism which helps you burn more fat. It also aids in the recovery of your muscles. After your weight training session, hop on the treadmill. This will help repair your muscles and prevent soreness.

5. Plan/Prepare Meals Ahead of Time

Planning and preparing your meals ahead of time is a great way to make sure you are eating healthy and sticking with your diet. Take 30 minutes a week to plan your meals. Write down your meal plans then prepare them daily. Planning and preparing your meals helps you save money, save time and reduce stress.

6. Positive Attitude:

Photo Modified: Flickr / Rory MacLeod / CC BY 4.0

It is extremely important to have a positive attitude when trying to lose weight. Get excited for that morning gym session and don’t let yourself get down if you are not seeing results right away. Results take time; always remember that every time you work out you are one step closer to achieving your goals. Don’t give up!

7. Eat Fiber

Fiber has numerous health benefits. But when it comes to weight loss, eating fiber increases the feeling of fullness. Some foods that contain fiber include apples, green beans, strawberries, chickpeas, black beans, brown rice, oatmeal and avocado.


8. Eat Breakfast

It is very important to start your day off with a healthy breakfast. Eating breakfast gives you the energy you need to start your day. It is proven to help improve concentration, give you energy, help with weight loss and boost your metabolism.


9. Drink Water

It’s important to stay hydrated! Drinking water helps relieve your body of toxins. Drinking water before a meal will help you feel fuller faster. *Tip: Get in the routine of drinking warm lemon water every morning. Lemon water helps your body eliminate waste products while aiding in the body’s digestive system. It detoxes your body, rejuvenates you skin, boosts your mood, cleanses your liver, and helps relieves heart burn.

10. Listen to Music

Listen to music while you work out! Why? Music is a great distraction. As you are focusing on the music you are less focused on the pain you may be enduring during your exercise. Music puts you in a good mind frame and increases the intensity of your workout. *Bonus: The beat of the song can help keep you at a good pace.

11. Lift Weights

Lifting weights is proven to help improve your physique, decrease aging, encourage fat loss, improve your balance, and burn more calories. It is a great way to tone up, sleep better and build your confidence.

12. Cook at Home


Skip the take out and the sit down restaurants, just cook at home. I understand, some days we just don’t have time, but don’t be discouraged, there are quick and easy meals you can throw together. Cooking at home allows you to control what you are eating. Cook with your own ingredients, adding low calorie options, less sodium and more vegetables.

13. Drink Black Coffee

Drinking black coffee has positive effects on weight loss. It boosts your metabolic rate which helps you rid fat. Drinking coffee 20-30 minutes before hitting the gym will help you power through your workout routine by giving give you a great energy boost.

14. Cut Back on Sugar

If you are trying to lose weight you must cut back on your sugar intake. Too much sugar can cause insulin resistance, diabetes and even metabolic syndrome. Try to give up those sugary drinks, add less sugar to your coffee and stay away from junk food.  

15. Brush Your Teeth

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Craving that piece of chocolate? Just brush your teeth! Brushing your teeth right after you eat will help you fight the urge to snack or eat again.  Under a time crunch? Just use mouthwash.

16. Eat Protein

Protein is proven to help you feel fuller longer. According to myfitnesspal, “having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.” *Bonus: It also helps repair your muscles after an intense weight training session.


17. Stay Away From Salt

Have you been working hard at the gym? Finally seeing results? Stay away from salt. Salt tends to cause bloating, enhance the taste of foods (making you eat more), make you thirsty, and can increase the size of your fat cells (SHAPE).  Reduce your salt intake by eating fresh meat instead of packaged meat. Also, try comparing different brands of the same food so you can find the one with the least amount of sodium.

18. Get a Personal Trainer

Now that you have made your workout goals, it’s time to hit the gym. Let a personal trainer help get you started. They will provide you with a professional perspective; you can ask them any health and fitness questions. Your personal trainer will motivate you, keep you encouraged, give you tips on preventing injury, and help you track your progress.

19. Skip Happy Hour

Skip happy hour and those unnecessary calories. Instead, get your girlfriends together and take a fitness class. You will be spending time together and burning calories at the same times. Leave your fitness class feeling refreshed, de-stressed and accomplished.


20. Meditate


Meditation is a good tactic to help you with weight loss. Stress is associated with weight gain and meditation helps relieve stress. Therefore, adding meditation to your daily routine will help leave you in a calm and relaxed state of mind.  

21. Take a Group Fitness Class


Taking a group fitness class is a great way to stick to your workout routine. Group fitness classes are fun, motivating and a great way to make new friends. *Tip: Sign up and commit yourself. This way you know you can’t back out!