Ditch Your Diet: 100 Tips and Tools to Lose Weight Without Trying Hard
There are plenty of diets out there offering hope to those who want to lose weight. Unfortunately, the diets are usually extreme, unbalanced, and difficult to follow. You don’t have to put yourself through that torture to lose weight. Instead, make changes in your life to include more exercise and healthier eating to achieve your weight loss goals. The following tips and tools will help you lose the weight you want without stressing.
Changes That Make a Big Difference
Making the decision to lose weight means you will need to make changes in your life. These tips will get you on track for losing weight without too much effort.
- Portion size. Don’t put a lot of food on your plate and don’t feel like you have to clean your plate. Correct portion size is not as large as you may think.
- Exercise. Whether you want to train for a marathon to lose the weight or just want to walk around the block, do something. Exercise is one of the biggest factors of whether you will keep your weight off or not.
- Healthier foods. Learn to make healthier choices with the foods you select. Choose natural, unprocessed foods for a sure way to better eating.
- Eat slowly. Learn to enjoy the food you put in your mouth by slowing down during meals. Eating slowly will also allow your brain to catch up with your body to let you know when you feel full.
- Keep a food diary. A food diary can help you see what you are eating and how much you are eating as well as show you patterns such as food triggers.
- No fast food. Fast food is high in fat and frequently low in balanced nutrition. If you depend on fast food for convenience, learn how to pack fast healthy food to take with you.
- Don’t diet. Dieting can leave you feeling hungry and deprived. Learn to eat wisely and you won’t have to follow a tortuous diet. Try this no-diet approach.
- Read labels. Learn to look at what is in the food you are buying and what you should avoid. Also, pay attention to the portion size. The bag of chips that boasts only 25 calories a serving may only be three chips per serving.
- Lose weight slowly. Two pounds a week is the maximum you need to lose to ensure you are losing a healthy amount of weight. More than that and you will likely put it back on, too.
- Get sleep. Your body works more efficiently when it has the proper amount of sleep. Get a full night’s rest to help lose weight.
- Reduce stress. Connections between high stress and difficulty with weight loss indicate that managing your stress will help you lose weight. Choose activities such as meditation and yoga to help you find your inner peace.
Follow these easy suggestions for a huge difference in the nutritional value of what you eat. These tips are easy to implement and will bring big results.
- Supplements. Choose a good quality multivitamin and take it every day. You’ll feel better, and you may find your energy levels are higher as well.
- Fish oil. One of the healthiest changes you can make for yourself is to take a fish oil supplement with omega-3 every day. Choose a high-quality brand for the best results and no fishy aftertaste.
- Sodas. Just don’t. Once you train yourself not to expect that sugary taste, you’ll find lots of alternatives to sodas such as teas and carbonated waters.
- High fructose corn syrup. Avoid this sweetener at all costs. Not only is it an unnecessary sugar, it affects your metabolism and health.
- Artificial sweeteners. Artificial sweeteners are chemicals and your body doesn’t need more unnecessary chemicals. Avoid "sugar free" items and opt for foods sweetened naturally and without refined sugars. Healthy sweeteners include cane syrup, honey, agave, and stevia.
- Avoid refined. Refined sounds so elegant, but it isn’t what you want for your food. Refined sugar and wheat products means that the nutrition has been removed.
Taking the first step can be hard, but the waning motivation after you’ve begun can be more difficult. Use these tips to keep your motivation up.
- Get support. Either recruit some friends to join in with you or connect with a weight loss group to ensure you have support for both the tough times and the joyous occasions.
- Tell everyone. Let your friends and family know what you are doing so that not only can they can be there for support, but they might be a little less apt to lead you into chocolate-covered dangers as well.
- Choose your exercise wisely. If you don’t like exercising, pick something that feels less like exercise, like walking, to get you started. If running isn’t your thing, maybe yoga is. Choose an exercise you want to do to ensure you will keep doing it.
- Just do it. Nike was on to something with their catch-phrase. Whether it’s making the first change to your menu or putting on your walking shoes, just make yourself do it.
- Don’t over do it. Exercise every day is not only difficult to maintain, it’s unnecessary. Even marathon trainers take a day off. Set a realistic goal like three days a week.
- Music. Use your favorite music to keep you going while exercising and the next thing you’ll know, you’ve already finished your exercise for the day. Podcasts and audio books are also a great way to keep yourself entertained.
Feeling Good About Yourself
Keep in mind that the reason you are making these changes is for yourself. Don’t lose sight of the fact that you are worth the effort; use these tips to help you remember that.
- Take before and after pictures. Take a picture of yourself when you first start losing weight, then take a photo after you have lost some weight. Continue to take pictures as you progress to see the difference you are making for yourself.
- Don’t expect immediate results. For many people who begin weight loss it is frustrating to make changes and not see the weight drop. Be patient, you body is adapting to the changes and it sometimes takes a while before you begin to see the results of your positive changes.
- Get a good scale. Make sure you are weighing yourself accurately and with a scale that is going to give you consistent results. Or follow these tips to track your progress without a scale at all.
- Weigh at the same time. Body weight fluctuates throughout the day. Pick a time of day and weigh yourself at that same time every time. Many people like to do it first thing in the morning.
- Don’t compare. Your weight loss and body requirements are different from your friend’s or your partner’s. Don’t compare yourself and your results to anyone else.
- Backslides happen. Everyone falls off the program at some point, but don’t let it stop your progress. Recognize that you stumbled, but pick yourself up and get right back on track.
Complete Fitness Programs
These online tools offer a way to combine your food and fitness goals, track data, and chart your progress. All are free, but some offer premium services for a charge.
- Gyminee. Track your workouts, monitor your food intake, and connect with others with this tool that is designed for those trying to lose weight and get a handle on their fitness.
- The Daily Plate. This tool allows you to track what you are eating each day and log fitness as well so you can determine how many calories you are eating and burning. They also have a handy search tool that will tell you how many calories are in a specific food or how many calories you can burn with a specific activity.
- SparkPeople. Get meal plans, weight tracker, calorie counter, fitness log and more with these free tools. You can also connect with others, watch exercise videos, and get recipes.
- traineo. Find motivation and support to change the way you eat and work out with this tool. Set up a free profile and track you exercise and nutrition information to see your progress with graphs.
- FitWatch. Create your profile and start tracking your fitness and nutrition data with this tool. You can also read articles about fitness and health, get popular diet plans, and learn about various exercise and workout programs.
Weight Loss Foods
Rather than jumping on a fad diet, change your menu to include these foods and see the difference it makes in your life.
- Tortillas. Low in fat, tortillas make a good substitute for bread. Eat whole wheat to really get the best for your body.
- Water. This should be your drink of choice. It keeps you hydrated, suppresses your appetite, and helps metabolize fat.
- Fruit smoothie. Add bananas, blueberries, apple juice, and wheat germ or protein powder for an excellent food to keep you healthy and encourage weight loss.
- Whole wheat bagel. Filled with nutritious whole grains and low in sugar, bagels work for breakfast or as the bread for your sandwich at lunch.
- Romaine lettuce. Give up iceberg lettuce, which has barely any nutritional value and use romaine for your salads and sandwiches.
- Veggie burger. Filled with soy and other vegetables, this alternative to beef is significantly lower in calories and healthy too.
- Dried papayas. Full of iron and vitamins C and A, dried papaya is good for you and the sweetness is a great substitute for a candy bar.
- Spaghetti squash. Cook this healthy vegetable and replace the strands of it for the pasta in your spaghetti recipe for a delicious meal without the carbs.
- Watermelon. Sweet and full of hydrating water, this fruit is a great food to fill you up without filling you out.
- Lentils. These little powerhouses are super high in iron, protein, and fiber. They also have lots of potassium, calcium, iron, B vitamins, phosphorus and copper. Also, lentils have absolutely no fat.
Making it between meals can sometimes be hard without a snack. Instead of reaching for a bag of potato chips or driving through to pick up fries, try these snacks instead.
- Energy bar. Some energy bars are both tasty and nutritious such as Luna Bars, which are organic and have plenty of calcium, folate, iron and antioxidants.
- Granola bar. Make your own or buy some that is made with natural sweeteners for a healthy between-meal snack.
- Pretzels. This crunchy snack is high in fiber and protein.
- Multigrain crackers. Eat these by themselves or put some healthy treats on top for a delicious snack full of whole grains and fiber.
- Rice cakes. Low in fat and calories and full of the nutritional benefits of rice, rice cakes enjoy a long history in Asia as a healthy snack.
- Graham crackers. Not just for kids, these treats are sweet and healthy at the same time.
- Soy crisps. These healthy snacks are full of protein, iron, and calcium.
- Veggie chips. Toss out your potato chips and opt for some type of veggie chips instead. Made with real vegetables and made with non-hydrogenated oils, these are the chips to eat.
- Pistachios. This delicious snack is full of potassium and healthy fats.
- Popcorn. Skip the butter and try any number of healthy touches sprinkled on top such as chili powder, a light sprinkling of flavored sea salts, or Italian seasoning.
Finishing off your healthy meal with a giant piece of pie covered in ice cream may be what you are craving, but for healthier desserts that are still delicious and fulfilling, chose something from this list.
- Frozen yogurt. Replace your ice cream with a healthy alternative that provides calcium as well as curbs that sweet tooth.
- Frozen fruit bar. Look for a bar with no added sugar, just pure fruit goodness, for a nutritious dessert.
- Fresh melon salad. Mix cantaloupe and honeydew with some fresh mint leaves and honey for a delicious dessert that is very healthy.
- No-sugar hot chocolate. Mix unsweetened cocoa with stevia and sprinkle cinnamon on top for a healthy after-dinner drink.
- Dark chocolate. Get dark chocolate with 60% cocoa or greater for a delicious snack that can reduce blood pressure and is full of antioxidants. Better yet, try an all natural version like Innocent Chocolate made with organic, raw, and unprocessed ingredients and sweetened with agave instead of sugar.
Weight Loss and Nutrition Tools
From knowing how many calories your Big Mac has to tracking your weight loss progress, the following tools will help you eat better and help you meet your weight loss goals.
- Weight Loss Calculator. Based on calorie intake, calculate how long it will take you to lose your goal weight, daily calorie deficit needed, and weight loss over a period of time. This site also offers some food and calorie calculators as well.
- What Does 200 Calories Look Like?. This visual tool helps you see a 200 calorie serving-size of particular foods. If you are trying to stay within a certain calorie intake, this tool can quickly help you know what you can eat and what you should stay away from.
- JournalToSuccess.com Tools . There are several health calculators to help you lose weight at this site including a body mass index, ideal body weight, ideal weight range, and more. They also offer an online journal to record your food, weight, and fitness activities.
- Tweight.com. If you are a Twitter fan and are trying to lose weight, this tool is great. Just tweet your weight goal, send your updates, and check your history to see how much progress you are making.
- TweetWhatYouEat.com. Another Twitter-based tool, this one lets you log your food intake and calories associated with each food. If you don’t know the calories for a particular food, this tool also offers a database to help you.
- CRON-O-Meter. Download this free tool to help you lose weight on a Calorie Reduced diet. You can track your food, get diet advice, use a custom recipe editor so you can track the foods you make at home, and much more.
- Free Weight Loss Calculators and Tools. With 12 different calculators and even a converter tool, you will find helpful tools to your weight loss goals. Check out the Pregnancy Calorie Calculator to maintain a healthy weight during pregnancy and the Waist to Hip Calculator to find out about a healthy body fat distribution.
- Changing Shape Health and Fitness Calculators. These calculators range from food fat content to daily protein requirements to one-rep calculator to help you determine your strength.
- Nutritional Guideline Calculator. Not only can you find out how many calories a day you need with this calculator, but it will also give you a breakdown of how much protein, carbohydrates, and fats you need.
- Pack a Lunch. Use this tool to determine the calories and nutrition in the lunch you pack. Make combinations of entrees, sides, snacks, and drinks and you will see the total of calories and a breakdown of the vitamins you are getting with the entire lunch.
- CalorieKing Food Database. Find out serving size for popular foods and drinks as well as the calorie, fat, and carbohydrate information for each. This database includes everything from beer to fast food to snacks.
- Nutrition Data Daily Needs Calculator. Scroll down this page to enter your information into this calculator to discover what your nutritional needs are. The breakdown includes specific amounts of vitamins and minerals you should be getting each day.
- The Bored.com Nutrition Calculator. Whether you want to scroll through the list of types of food or do a search for a specific food, you can find all the nutritional data. This calculator even does fast food, so if you want to learn about that breakfast at McDonald’s, just type in the name of your food and get the nutritional value.
- Workouts for Women Nutritional Calculator. Type in your information to discover your nutritional requirements. The results are categorized by caloric expenditure and requirements for carbohydrates, fat, protein, and calcium.
- Your Health Your Way Nutrition Calculator. Search for a particular food or add in all of your foods for an entire meal to find out the nutritional data for what you are eating.
- Fast Food Nutrition Facts Calculator. Designed for determining the amount of calories your child is getting from fast food, this calculator also works for adults. Select menu items from several popular fast food restaurants and find out the percentage of calories received in that meal as well as fat content.
Losing weight without following a diet means you need to eat more healthily. Learn from others who share their experience with you via their nutrition blogs.
- Healthy Nutrition Hints and More…. Read about food and nutrition in this blog that highlights food in the news with an emphasis on organics.
- Gastro Girl: All Things Digestive. This woman takes a look at food news and comments on it in her blog.
- Foodtherapy™. This blog discusses how food, and specifically the kind of food you eat, affects your health and life.
- Feed the Soul Nutrition Blog. With posts ranging from fresh vegetables to eating healthy on a tight budget, this blog will help you find a way to eat more healthily.
- Fear and Loathing in the Kitchen. With experience on various types of health diets including gluten and dairy-free, this blogger offers suggestions, news, and more on how eating wholesome food can help you lose weight as well as allow you to enjoy food and yourself.
- Foodielicious. Blogging about fresh produce and the benefits of cooking and eating this way, this woman will leave your mouth watering.
- Grow. Food. Love. This woman blogs about gardening and the food she prepares as a form of mental health for herself and nutritional health for her readers.
- A Life Less Sweet. This woman blogs about her family’s experience following a diet without high fructose corn syrup and includes recommendations for food as well as news on health issues and high fructose corn syrup.
- Almost Vegetarian. Follow along with this woman as she chronicles her adventures of eating healthy and mostly vegetarian–and taking her husband along for the ride.
- Bueller’s Kitchen. This blog highlights raw/living food as the woman who writes it shares her experience of overcoming health issues by following this way of eating.
Exercise, Fitness, and Weight Loss Blogs
From motivation to keep going to inspiration for continued weight loss, these blogs provide great support and ideas for you when you need help to keep going.
- FitSugar. Women will find this blog about getting and staying fit an interesting read. Find reasons to exercise, good nutrition tips, and read about fit celebrities.
- Really Useful Fitness Blog. Find out tips for burning fat, working out for maximum effect, and more with this blog. Recent posts cover circuit training, almonds for weight loss, and the best way to lose stomach fat.
- Top 42 Exercise Hacks. These ideas from Zen Habits will get you moving and stay moving. Check out other posts at this blog that touch on topics such as ideas to start the exercise habit and how to get back into the exercise habit.
- Starling Fitness. Read about nutrition, biking to work, weight loss, staying motivated, and much more on this blog that can help you reach your personal fitness goals.
- Bill’s Training Blog. This blog brings insight to Bill’s attempts at fitness through various activities including walking, push-ups, and running (lots of running) while trying to maintain a healthier lifestyle of vegetarian eating and no alcohol.
- Bike About. The posts here offer much more than just biking with thoughts on healthy eating, hiking, and more.
- Trying Fitness. This blog offers tons of suggestions for ways to get yourself moving in the name of fitness.
- Cranky Fitness. Read about fitness, nutrition, and exercise with a humorous twist and lots of kitty pictures here. As they say, "because most health and fitness advice is too damn cheerful."
- The Great Fitness Experiment. This blog offers insightful explorations of such fitness topics as living up to your potential and body confidence.
- The Token Fat Girl. Follow the weight loss adventures of this young woman as she goes about losing her pounds a healthy, natural way.
- Former Fat Guy Weight Loss Blog. This blog offers lots of great tips and motivation for losing weight.
- 101 Reasons I Hate Being Fat. This blogger chronicles her weight loss statistics and offers up lots of reasons to lose weight.
- Finding Radiance. This woman lost 115 pounds and is keeping it off.
- Half of Me. Almost 200 lbs. lighter and still keeping it off, this blogger offers hope and support to those struggling with weight loss.
- lose the buddha. Combining healthy eating and exercise with living a better life, this blogger writes about her weight loss experiences.
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