Everyone loves a flashy super list of easy changed to help strip weight off. We decided to blow every other list out the water and provide 60 (Yes, sixty) changes which are all so easy to do that you will barely notice the changes. Just a couple minutes a day and you will lose several pounds a year without drastically changing your diet. It can’t get better than that.
We divided it out into four sections to help navigate. Click the ‘Four Sections’ bar to get a drop down menu featuring a quick scroll to the section you want!
Easy Beverage Changes
- Hold the Cream (And Sugar)
Switching from Coffee with Cream and Sugar will save an average of 80 calories per cup. Plus, the caffeine acts as a natural stimulant which in turn makes your body burn more calories and keep you alert.
- Water, with ice, Please!
Water contains zero calories and helps keep you full. But Icy water must be warmed to be used by your body. This means your body will burn calories to use the water you drink. Skip the 100-calorie soda and switch to the ice water, and you will lose weight.
- A side of Lemon
Adding lemon to your water will help you lose water weight with its natural diuretic properties and slightly increase your metabolism.
- Coffee Before the Gym
According to the Journal of Sports Medicine and Physical Fitness, drinking Coffee before going to the gym can increase your output by nearly 20%!
- Three Servings of Ice Water
According to the author of The Pinterest Diet, drinking three 24 ounce glasses of ice water can lead to burning nearly ten extra pounds of fat per year, or an extra 100 calories a day.
- Green Tea (The metabolism booster)
Green Tea contains caffeine, which naturally stimulates your metabolism. With zero calories before adding sugar, it is an easy swap to burn more calories.
- Electrolytes to the Rescue!
When you are dehydrated you tend to eat more, especially foods which will help you rehydrate, such as salty foods. By drinking water infused with electrolytes you will stay hydrated and prevent cravings.
- Stop Hunger with Water
According to a study at the University of Washington, drinking an 8-ounce glass of water is shown to reduce late night hunger in 98% of people.
- 30% increase in fat burning?
Drinking 16 ounces of ice water can increase your metabolism up to 30% while your body heats the water to reach your bodies temperature, according to The Journal of Clinical Endocrinology and Metabolism.
- Skip the (Regular) Soda
When you are hungry, drinking calories will not eliminate your hunger pains. Real hunger pains are triggered with an empty stomach which is full of stomach acid.
- Skip the (Diet) Soda
According to a study by University of Sydney, Splenda found in Diet Soda can lead to an increase in food consumption by up to 30%, when compared to regular soda. Yup, it makes you eat more.
- Skip the Morning OJ
Orange Juice (Or a Mimosa) is a great start to your day, right? Wrong. Although OJ will have a large amount of Vitamin C, it is lacking in Fiber found in an Orange. Which means you will be hungry sooner.
- Really? Chocolate Milk?
That is right. Chocolate Milk is a GREAT Post Workout drink. It contains natural Protein, Calcium and Vitamin D. It helps your body recover after a workout and keeps you full.
- Flavor your Water
Your MIO or favorite water enhancer is full of Vitamin B6, Vitamin B12, Electrolytes and Caffeine. All shown to increase your metabolism.
- Drink a Glass
According to the Journal of the American Dietic Association, as we age we confuse thirst with hunger. So, before you start snacking, drink a glass of water to make sure you are hungry, and not thirsty.
Easy Exercise Changes
- Schedule your Exercise
You plan your dentist appointment and when to pick up your kids, why not your exercise? Scheduling a time forces you to stick with your plan, and fit in your exercise.
- Make Exercise a Hobby
I hate running. But I love boxing. So, I box to get my cardio in. Find something you enjoy do to stick with you exercise routine.
- Jam Out!
According to the US National Library of Medicine, listening to up tempo music can increase exercise performance by up to 10%!
- Turn Up the AC
According to the scientific journal of Diabetes, exercising in a colder room during the summer helps burn more calories.
- Turn Down the Heat
Reversely, in the winter turn the heat down when exercising to get the same benefit of forcing your body to burn more calories.
- Mix It Up
Variety is the spice of life. You are more likely to stick with exercising if you continue to mix up what you do. For some, rotating lifting weights and doing cardio may be enough, for others you may need to find a sport league.
- Morning Routine
Some people struggle to find time to exercise. Simply starting your day with exercise will help you wake up, burn fat for fuel and get your work out in.
- Add Weight Lifting
Muscle burns more calories than fat does. So including weight training into your routine will allow you to burn more calories when you are not exercising.
- Consider a Trainer
If you lack motivation or knowledge, paying someone will force you to stick with your commitment. No one wants to waste money.
- Don’t let Travel Stop You
Skipping a single work out is not a big deal. But skipping a week is. If you are traveling find a way to do something. Weather jogging around the hotel and doing pushups in your room. Sticking to your routine is easier than stopping, and trying to start.
- Add a Vest
Do your exercises seem too easy? Add a weighted vest. As you lose weight your body burns less calories doing the same activities, which can be frustrating. Adding a weighted vest allows you to continue to lose weight at a higher rate.
- Take a Class
Yoga, Spinning, BJJ. Taking a class will connect you with other people who will help push you to continue, even when you feel like quitting.
- Join a Gym
Some people need to go out in public to exercise. If they have a home gym, they end up sitting on the couch and not exercising. If you are one of these people, go to a gym.
- Don’t Join a Gym
If you are self-concise and can’t work out in public, buy some weights and a tread mill and get started at home.
- Go Outside
A change of scenery can turn a jog into an adventure. If it feels like work it is, so change the work into a site seeing trip.
Easy Routine Changes
- Park Away from the Door
My Fiancée hates how I park. I always park at the back of the lot. The extra steps are an effortless way to squeeze in some exercise.
- Take the Stairs
You have heard it before. But taking the stairs will increase heart rate quicker than jogging and you can fit it into your schedule without taking any more time.
- Plan Your Meals
If your routine includes going home and looking for something to eat, you are more likely to think with your sweet tooth. Plan your meals a week in advance to prevent falling off the wagon.
- Eat at Home
When you go out you have no control over how many calories are in your food. You also can fall to peer pressure (Want an Apple Pie with that?).
- A Fit What?
Fit Bits and heart rate monitors are not exceptionally accurate, but it does give you daily motivation to stay active.
- Shop After You Eat
If you go shopping when hungry you are more likely to buy junk (Salt, Fat, and Sugar) food. If you are not hungry you can stick to your list.
- Stick to the walls of the Grocery Store
Every grocery store is the same. Along the walls are the butcher, the produce, the bakery and the dairy section. The chips are down aisle 9. Stay to the perimeter to skip temptation.
- Three Course Dinner
Eating multiple courses is a brilliant trick. When you eat, and stop, it allows your brain to catch up and determine if you are hungry. If you pause while eating you are more likely to not overeat.
- Brown Bag It
Everyone is busy. If I don’t bring a lunch to work I just do not eat. Why? My PB and J has three hundred calories. My apple has one hundred. The McDonalds Value Meal has over 1,000 – without a soda.
- Walk it Out
If you are bored, you will eat. So, if you have nothing to do, go for a walk. I now walk on my lunch after I eat. It stops me from snacking when not hungry.
- Use Smaller Plates
Using a smaller plate will trick your mind into thinking you are eating more. Using a larger plate which is not full will make you think you are not eating enough.
- Eat with your Eyes (And Nose) First
Ever hear the saying, ‘Your eyes are bigger than your stomach?’ It is true. But what is also true is smelling some foods help curb appetite, such as apples, bananas and pears. Not only do they curb your appetite, but make you less likely to eat a sugary dessert!
- Toss out the Junk
If you have junk food at home, you will eat it. Throw away your junk food and replace it with vegetables. If you must snack, make it something healthy.
- Sleep it Off
Chronic lack of sleep is linked to obesity, and sleeping more lowers your risk of obesity. Plus, if you are tired you are more likely to eat snacks to stay awake. Take a nap over grabbing the chips.
- Reward Yourself
The biggest problem with a diet is the reward system. You diet all week and what do you do? You have a cheat meal! Wrong. Instead, go see the movie you wanted to see (And skip the popcorn).
Easy Food Changes
- Use Full Fat!
Your coffee creamer is fat free, right? But it also is full of sugar to still taste good. Using regular creamer will help you feel full longer and not make you hungry (Which artificial sweeteners do).
- Stick with the Red Fruit
Red fruit contains flavonoid, which is what makes them red. Flavonoid also slows fat storage. Eating a red grape fruit or a red apple over an orange or granny smith will help you put on less fat.
- Spice it Up!
Adding calories spices to food will help you feel satisfied will less sugar and fat in your food. For those who eat out of boredom or depression, adding a new flavor will prevent the binging.
- Pre – Game
Before going out to the bar or the buffet, eat a healthy snack. It will help you make smarter choices or if you are lucky, say no.
- Fight Cravings with Vitamins
When you are craving a food, it normally means you are nutrient deficient, according to Pregnant. So, if you want an order of French fries, have some salty popcorn without butter and a multi vitamin.
- Have a Side of Broccoli
Fiber is proven to help you feel full, longer. Having a side of Broccoli will fill your up and prevent bad choices during the day.
- Cut out Corn Syrup
High Fructose Corn Syrup triggers your body to want more sugar. Why? The unnatural High Fructose Corn Sugar makes you enjoy the taste of the sugar, but your body does not process it the same way. Just have regular sugar to prevent a binge.
- Have a Shake
Just like your craving for sugar, you can feel hunger if you need Protein. A Protein shake will often taste sweet, fill you up, and give you vitamins. It is a lot healthier than a milk shake!
- Fill up on Fish
Omega 3 Fatty Acids, which are found in seafood, are shown to boost weight loss and help lower blood sugar. Eat a piece of fish or take an Omega 3 Pills to help speed up weight loss.
- Skip the Bread
Bread is great. White bread is not. Bleaching flower removes the nutrients and you are left with an insulin pumping calorie blob. Skip the bread or choose multi grain to prevent binging.
- Skip the Chips (And Fries)
Ever wonder why you always want desert when eating salty food? It is due to a phenomenon called sensory specific satiety. Once you eat enough chips to fill up, you will crave an equal amount of sugar.
- Say no to Chinese!
Ever wonder why you feel hungry thirty minutes after mall Chinese food? That is because they are full of MSG. MSG, or Monosodium glutamate, are synthetic flavor enhancers which make you crave more.
- A Better Starch
Most people, myself included, like a starch with a meal. Normally you go for a potato. Try swapping your mashed potatoes with mash cauliflower. Texter and taste are close, and it is far healthier with less calories.
- Be willing to say ‘Yes’
Willpower is a muscle. If you keep saying no when you really want to eat something, you will eventually cave. Be willing to eat a piece of pizza. If it keeps you on track, it will help you lose weight.
- Low Fat is an Option
Some foods taste the same as low fat, sugar free, or ‘diet’. The only way to know is to try it. Low Fat Cottage Cheese, for example, taste about the same as regular Cottage Cheese. You save calories without losing flavor.
Find all the resources used in this article and the scientific basis of all our article at The Science Behind Fitness.