10 Easy Ways to Lose Weight

Arizona Green Tea is loaded with sugar

Are you drinking more sugar than you realize?

This bottle of Arizona Iced Tea contains 42 grams of sugar. That’s about what the American Heart Association recommends for an entire day.

If you’re just getting started—or looking for a way to add to your healthy routine—look for small refinements that are easy to implement.

Here are some suggestions:

1. Eliminate sweetened drinks for one week.
A can of coke registers 39 grams of sugar and 140 calories. A Starbucks bottled Mocha Frappuccino contains 45 grams of sugar and 260 calories. Drinks with artificial sweeteners are not much better- they triple your risk of stroke and dementia!

2. Take a walk around the block after each meal.
A post-meal walk around the block has a significant effect on reducing blood sugar levels. In a study published in 2009, researchers found that a twenty-minute walk shortly after dinner lowered post-meal blood sugar levels in people with type 2 diabetes better than either a walk before dinner or no walking at all.

3. Drink only water between breakfast and lunch.
Snacking is often a habit or related to stress, not hunger. Drinking water reduces the space you have for high-calorie foods, contributes to weight loss, and helps postpone hunger pangs. Plus, it has no calories.

4. Eat 20-30 grams of protein with each meal.
Eating protein at every meal promotes fat loss and muscle preservation. Protein satisfies hunger and reduces unhealthy impulse snacking.

5. Turn the TV off one hour before going to bed.
Quality sleep is the foundation of healthy living. It benefits your heart and mind in addition to your weight. Avoiding the stimulating screens of TVs, computers, and phones helps put you in the proper state of mind for restful sleep.

6. Find a workout partner.
There are many benefits to having a training partner—from accountability to fun. Find someone to share the experience with. Chances are you will motivate each other to do more than either of you would do alone.

7. Simplify your coffee.
Fancy coffee drinks from trendy coffee joints often pack several hundred calories thanks to whole milk, whipped cream, sugar, and sugary flavor syrups. A cup of regular coffee with skim milk has just a small fraction of the calories. Or, try a low-sugar, cold-brew protein smoothie instead!

Low sugar, cold brew protein smoothie.

For the recipe click here.

8. Pack-a-snack makes avoiding the drive-thru easier.
If you’re out and about and hungry, it is easy to make a poor decision. The masters of pack-a-snack are mothers with young kids. They know first-hand how hunger affects mood and behavior, and how a healthy snack can smooth things over until the next quality meal.

9. Take a walk before dinner, too.
In a study of ten obese women conducted at the University of Glasgow in Scotland, twenty minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

10. Eat most of your meals at home.
When you prepare your own food, you know exactly what’s in it. Restaurant foods are often high in salt and unhealthy oils, and portions—which are out of your control at a restaurant—tend to be oversized.

Long-term success in any aspect of life is built upon small wins accumulated each day. This is especially true when it comes to losing weight. No one got fat (or thin) from one meal. Daily choices add up. So instead of trying to change everything overnight, find a few manageable, small additions and subtractions to your life that set you up for success.

 

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