If you’re desperately trying to squeeze in workouts
and avoid your favorite high-calorie treats, it can seem like there’s nothing
pain-free about it. Yet while eating healthier and slipping in exercise does take some work, it
really doesn’t have to require heroic effort. Making just a few simple
lifestyle changes can pack a big weight loss punch over time.
WebMD spoke to weight loss experts and everyday people who’ve figured out a
few painless ways to lose weight — and keep it off. Here are their top tips on
how to lose weight without sweating it
too much.
1. Add, Don’t Subtract
Forget diet denial: Try adding foods to your diet instead
of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy
grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch
and breakfast cereal; add the veggies into soups, stews, and sauces.
“Adding in really works, taking away never does,” says registered dietitian
David Grotto, RD, LDN, author of 101 Optimal Life Foods, but
do remember to keep an eye on overall calories. And don’t forget to add in
something physical, too, whether it’s doing a few dance moves before dinner,
shooting hoops, or taking a quick stroll.
2. Forget About Working Out
If the word “exercise” inspires you to creative avoidance, then avoid it.
Maybe the trick to enjoying a workout may be to never call it working out.
“There’s some truth to that,” Grotto tells
WebMD, and once you start your
not-calling-it-exercise plan, Grotto says you’ll discover “the way good health
feels knocks down the roadblocks that were preventing you from exercising in
the first place.”
So burn calories and invigorate muscles by beachcombing, riding bikes, grass
skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing
the dog around the yard, or even enjoying great sex. After all, a rose by any
other name …
3. Go Walking
Walking when the weather’s nice is a super-easy way to keep fit, says Diane
Virginias, a certified nursing assistant from New York. “I enjoy the seasons,”
she says, adding that even when she’s short on time she’ll go out for a few
minutes. “Even a five minute walk is a five minute walk.”
No sidewalks in your neighborhood? Try these tips for slipping in more
steps:
- Trade
your power mower for a push version.
- Park
your car at the back of the lot.
- Get out
of the office building and enjoy walking meetings.
- Sweep
the drive or rake the leaves instead of using a leaf-blower.
- Get off
the bus a few stops earlier.
- Hike the
mall, being sure to hit all the levels.
- Take the
stairs every chance you get.
- Sign up
for charity walks.
- Crank
the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of
these tips, you may find yourself with a low-impact, 30-minute workout easily
tucked under your belt.
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to
lower-calorie versions of the foods you crave. A pizza tastes just as good with
reduced-fat cheese, and when you garnish low-fat ice cream with your favorite
toppers, who notices those missing calories?
And while you’re trimming fat calories, keep an eye on boosting fiber,
suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me
What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family
favorites, you can easily amp up the fiber by adding a cup of whole wheat flour
to your pizza dough, or toss a handful of red bell peppers on the pie.
Don’t forget to lighten the drinks going with that meal. Try switching from
high-calorie favorites to diet soda or light beer, or maybe add a spritz of
seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal
option, then increase the ratio as your taste buds adjust. And don’t forget to
keep pouring that ultimate beverage, says Magee: water!
5. Because Hydration Helps — Really!
Down some water before a meal and you won’t feel so famished, says David
Anthony, an information technology consultant from Atlanta. “Drinking a glass
of water before a meal helps me watch what I eat. … I don’t just hog
everything, since I’m not so hungry.”
Magee, who also writes the “Healthy Recipe Doctor” blog for
WebMD, adds that
for the compulsive snacker it’s a great idea to keep no-calorie beverages at
hand “as a way to keep your mouth busy and less likely to snack on junk food.”
Going to a party? Grab a low-cal drink in one hand and keep it there. Not
only does it make it harder to graze the buffet, but you’ll also be less
tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your
workout, says Anthony. Staying hydrated means “I can exercise more, and longer,
than if I don’t drink water.”
6. Share and Share Alike
With the massive meals served at so many American restaurants, it’s easy to
go Dutch — with the dinner plate. “When we go out, I often share a meal with my wife,” Anthony tells
WebMD.
“We’ve been known to split a dessert, even a pint of beer. That way, we don’t
feel stuffed, and we save some money.”
You can share more than just a meal out. Why not double up on a bicycle
built for two? Go halves on the cost of a personal trainer? Maybe split a gym
membership?
“When you’re trying to eat better or get more exercise, you can be more
successful if you do it with a partner or group,” says Grotto. “The community,
the partnership, whether online or in person, it really helps.”
Twice the motivation, without twice the effort — a steal of a deal.
7. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also
know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or
practice some stress-relieving cardio boxing when your least favorite reality
contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip
in a little strength training doing bicep curls with cans of your favorite
fizzy beverage as weights. Or get inspired to really focus: Put in a
high-energy exercise DVD and get motivated by the pros onscreen.
It doesn’t matter exactly what you do, so long as you’re up and active. Aim
for at least 15 minutes, says the AHA. But who knows? If you get really
engrossed, you just might outlast the last survivor.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That’s because while a small portion served on a large plate can leave you
craving more, a smaller plate gives the visual signal that you already have more.
“People go by physical cues,” when they eat, Grotto tells
WebMD. We know
we’ve had enough because we see the bottom of our bowl or plate. “A smaller plate
full of food just feels more satisfying than a large plate with that same
amount of food on it.”
And don’t forget smaller bowls, cups, and spoons. For example, try savoring
a bowl of ice cream with a baby spoon. Not only does the pleasure last longer,
but your body has time to register the food you’ve eaten.
9. Get Involved, or at Least Get to the Table
When your weight loss efforts lead to boredom or too much self-focus, get
occupied with something else. “I eat more if I’m bored,” says Virginias, “especially
if I’m eating in front of the TV.”
So take a break from the siren-call of the tube, and get occupied with
things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering
yoga, or enjoying painting. Or maybe you want to help a child with a science
project, repaint the bedroom, or take a class. The key: Have a life outside of
weight loss.
Already busy enough? Then at least eat your meals at the table. “The TV is distracting,
and I’m just not conscious of eating,” Virginias tells
WebMD. “Once I’m at the
table, with a place setting, I’m much more aware of what I’m eating.”
10. Lose It Today, Keep It Off Tomorrow
Finally, be patient. While cultivating that virtue isn’t exactly painless,
it may help to know that keeping weight off generally gets easier over time.
That’s the result of a study published in Obesity Research, where
researchers found that for people who had lost at least 30 pounds — and kept it
off for at least two years — maintaining that weight loss required less effort
as time went on.
So if you crave the results reported by successful “losers” like these —
improved self-confidence, a boost in mood, and better health — cultivate
patience. You may find your way to sweet (and nearly painless) weight loss
success.
11. Bonus Tips
If 10 tips for painless weight loss (or maintenance) aren’t enough, how
about trying some of these ideas from
WebMD’s weight loss community members?
- Eat
at the same times every day (including snacks). Sure you can’t do
this all the time, but some people find that knowing when to expect their
next meal or snack makes them a lot less likely to graze. Our body
appreciates rhythms, from seasons to tides, so why not give it what it
craves?
- Make
only one meal. Instead of making something high-cal for the
family and low-cal for yourself, get everyone on the same healthy-eating
page. Weight loss and maintenance is easier when everyone’s eating the
same thing — and you’re not tempted to taste someone else’s calorie-dense
food.
- Remember
that little things add up. So keep eating a little fruit here,
some veggies there, continue grabbing 10 minute walks between meetings.
Weight loss is a journey guided by your unique needs, so hook into what
works for you — and do it!
