weight loss tips and quick work-out videos

100 Quick Weight-Loss Tips

Small, simple changes can lead to major results.

PUBLISHED: SEPTEMBER 23, 2014  |  BY POPSUGAR FITNESS

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This article was written by Jenny Sugar and repurposed with permission from POPSUGAR Fitness.

Losing weight is a journey composed of a million healthy choices we make each day. So keep these 100 tips in mind to continue on that healthy path, little by little.

Fitness

• Mix up your routine to avoid weight-loss plateaus.
• Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
• Go for kettlebell workouts—the average person burns 400 calories in 20 minutes.
• Add sprinting intervals to your workout to target belly fat.
• Add an extra five minutes to your cardio routine.
• Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
• Keep weights in the living room so you can do some reps while watching TV.
• Do one of these 10-minute videos right now.

At Work

• Share weight-loss goals with co-workers so they invite you for a post-work Zumba class instead of happy hour.
• 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.
• Use your lunch break to work out and then eat later while working.
• Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
• Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of candy.
• Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
• Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
• Walk to a co-worker's desk to chat instead of instant messaging.
• Sit on a yoga ball instead of a chair to work your core.
• Keep healthier dessert options on-hand so you have something to enjoy during office birthdays and other celebrations.

At Home

• Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
• Take time once a week to plan out and shop for meals and snacks so you're prepared whenever hunger strikes.
• Keep a food journal, and e-mail it every night to a friend or family member. The accountability will keep you honest.
• Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
• When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them, such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
• Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
• Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
• Don't keep junk food in your kitchen. If it's not there, you can't be tempted by it.

Breakfast

• Aim for a 300- to 400-calorie meal.
• Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
• You already know never to skip breakfast, but it's also important to eat within an hour of waking to boost your metabolism.
• 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.
• Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
• Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels), and include a little fat.
• Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on-hand instead of eyeballing.
• Bake a healthy breakfast ahead of time to ensure you don't grab a sugary scone on the run.
• Make pancakes even healthier by adding mashed baked sweet potato, some puréed spinach and blueberries, or cooked quinoa.
• 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

• Keep this meal between 400 and 600 calories.
• Buy fun containers, and pack lunch and snacks from home.
• Double dinner recipes so you can have the leftovers for lunch.
• Pack five salads on Sunday night so your healthy meal is already made.
• Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
• In the mood for a hot meal? 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.
• For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
• Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
• Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.

Dinner

• Keep this meal between 400 and 600 calories. Serve yourself a smaller portion so if you like going back for seconds, you end up eating a normal-sized portion.
• Use salad-sized plates instead of dinner-sized ones.
• At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner.
• Chew gum while cooking to keep from snacking.
• 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.
• 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.
• Freeze puréed veggies to add extra fiber to sauces and soups.
• Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate.