Seven simple steps to help you lose weight and make permanent healthy lifestyle changes.
1. Skip the Sugar and Get More Sleep: The next time you’re sitting in front of the TV and your sweet tooth kicks in, try getting some shut-eye instead. Chances are your body is craving sugar because it is looking for a cheap and easy energy source. More than likely, you aren’t actually hungry but, rather, you are tired. Go to bed and thank me in the morning. You have nothing to lose other than a few hundred empty calories.
2. Don’t Drink Your Calories: This one is pretty self-explanatory but when you drink your calories they don’t register in your system like food. As a result, it takes a lot more to feel satisfied and you wind up consuming more calories than you realize. I’m looking at you, Caramel Macchiato.
3. Eat Fruits and Vegetables with Every Meal: We are usually pretty good about grabbing a salad for lunch or serving green beans with dinner but I challenge you to incorporate fruits or vegetable (or both!) into every meal and snack. They are low calorie, packed with vitamins and full of fiber which takes your body longer to digest thus helping you feel fuller, longer. Additionally, when you’re eating a fruit or vegetable you’re not eating processed white flour so the more they are part of your diet, the less room will be available for empty carbs. Added bonus: try to eat the rainbow every day including dark, leafy greens and vibrant berries.
4. Don’t Be Afraid Speak Up: No one is going to worry about your health more than you. That being said, don’t be afraid to speak up for yourself. If you’re dining out, don’t be embarrassed to ask for a healthier substitution or modification. After 10+ years in the hospitality business I can assure you, restaurants aim to please and these special requests give them the opportunity to “wow” you. Similarly, if you typically meet your friends for drinks or have them over for pizza nights try switching it up. Suggest a non-food activity such as trying out a new kickboxing class together or going for a walk. Instead of going out to eat, get together in the kitchen and cook a healthy meal together. Whatever you do, don’t be afraid to speak up. Likely, they will be glad you did.
5. Quality over Quantity: Deprivation is the surest way to guarantee failure. I love authentic Parmigiano Reggiano, crusty whole grain bread and rich, dark chocolate. By choosing high quality ingredients instead of their cheaper counterparts, you can get away with using less. It takes just a teaspoon or two of a grassy, extra-virgin olive oil to give any dish a decadent flavor vs. a lower quality oil that doesn’t provide the same mouthfeel and richness.
6. Increase Water Consumption: For one day, keep track of how much water you consume. The next day, drink 8 ounces more than that. Everyone requires a different amount of water so most experts suggest using potty breaks as a guideline. I hate to say this but the goal is light yellow urine. I’m sorry that you had to read the word urine on a food blog (twice!) but it’s the only way to be sure you’re consuming enough fluids. Water is vital for your body to work properly and drinking enough of it helps ensure that you are eating out of hunger, not thirst. Plus, it keeps your mouth busy throughout the day. If you have trouble drinking plain water, try throwing in lemon slices, cucumber or orange wedges. My family teases me because I literally never leave the house without my Camelbak. Even my two year old has one!
7. The Apple Test: The next time you reach for a snack, ask yourself this: “Does an apple sound good right now?” If it doesn’t, chances are you are eating out of boredom (or loneliness or sadness), not hunger. To be clear, I am a HUGE fan of snacking. In fact, I wrote an entire post about snacking! However, I believe that when we tune into our body and listen to the signals we will discover that we often eat out of habit, not actual hunger. By simply listening to our body we can easily cut out several hundred calories a day without actually doing anything.
So there you have it friends, my 7 simple steps for losing weight! What simple changes have worked for you in the past? I would love to hear from you.
Giant Disclaimer: I am not a health professional or a doctor. This is not intended to be medical advice or a guarantee that you will lose 50 pounds by spring break. I am simply sharing what has worked for me in the past during my personal weight loss journey in hopes that it can help you reach your healthy living goals.
Kelly ~ It took me 10 years to lose 10 pounds
Your advice is awesome Liz! I love your focus on whole foods – it’s a game changer.
Liz DellaCroce
Thank you so much Kelly!
Angela
Such a great list (and easy to follow too!) Thanks for the great post.
Liz DellaCroce
Thanks so much Angela!!
Nutmeg Nanny
These are such simple helpful tips :)
Liz DellaCroce
Thank you friend. I’m all about easy these days. :) Maybe I shouldn’t have just told you to slip in some butter – lol!
Deeksha
Thanks a lot for the tips. I think at the back of our minds we already know these but it helps so much to re-emphasize. Loved your Apple Test. I’m in my office right now and was about to leave for my evening snack break. Because of your post, I might actually have to eat an Apple instead of yummy Indian snacks.
Liz DellaCroce
Of course we do! It’s all about being *ready* to make the change, I think. :) I’m so glad you enjoyed this post!
Amanda @ Once Upon a Recipe
Thank you for these tips, especially the skip the sugar tip. I often get mad sweet cravings late in the evening when I’m watching TV or on my computer. Next time, I’m going to try hitting the hay (I could use more sleep for sure).
Liz DellaCroce
Yes the same thing happens to us -especially since we are so exhausted these days with the baby!
Kirsten
Liz,
Great tips! I just completed a 4/40 challenge where my nutrition goal was my water intake. I was surprised how quickly it became a habit.
Liz DellaCroce
Isn’t it amazing?? It’s all about repeating the same small steps day in and day out. :)
Erin @ Texanerin Baking
Um… what?! Number 3 definitely counts as trying. ;) And for me – crying. I’ve gotten to the point that I buy a bag of frozen mixed veggies, cook them, and then puree them. It’s less traumatizing that way. I hate veggies. :'(
But I love the rest of the tips! I gained over 5 pounds in the last 2 weeks of December. Heh. Whoops…
Liz DellaCroce
LOL!! I knew someone would call me out for some of them technically requiring a bit of effort.
Erin @ Texanerin Baking
Haha. Sorry to be that jerk! ;)
But I’m making up for it. I have a post title idea for you for next January! You can post 7 ways to lose weight without dieting and exercise. There you go! :D
Nikki @Seeded at the Table
Apple test = brilliant!!
Liz DellaCroce
I use it all the time – let me know if it works for you!!
kelley {mountain mama cooks}
Great tips! I am guilty of the grabbing for something when I’m bored and not hungry- thanks for the reminder. I’ve been carrying a water bottle around and drinking water like crazy the last few days. Happy New Year, Liz!!
Liz DellaCroce
Tell me about it – I had no idea how often I was eating out of boredom until recently when I started tracking again. Happy New Year Kelley!!
Jennifer @ Peanut Butter and Peppers
This is awesome Liz! I love the apple test! That is such a great idea! As for sugar craving, your probably tired, love that too! These are sch great ideas! Thank you for posting!
Liz DellaCroce
Thank you so much Jennifer!!!
Kate @ Coffee with Kate
Love the Apple Test! One of my biggest issues is boredom eating … well and emotional :)
Liz DellaCroce
You and me both Kate!! It’s hard not to sometimes!
Jen @ Savory Simple
I love all of these tips. They’re realistic and healthy as opposed to restrictive. I know sugar is my downfall which is why I’ve cut it out this month. Not out of deprivation but out of love. Your apple tip has been a huge help to me for quite some time!
Liz DellaCroce
YES!! I would much rather focus on what I CAN or SHOULD do vs. what I CANT. I’m so glad you like the apple tip. :)
Liz
All great tips and truths. Thank you, Liz.
Liz DellaCroce
You’re so sweet- thank you Liz!
Taylor @ FoodFaithFitness
Another amazing post girl! Love the apple test! Works every time :)
Liz DellaCroce
It really does!!! Thank you so much Taylor. :)
Kathy at kissing the frog
Great tips! The sleep thing for me is where I have gained most of my weight. I stay up trying to get things done, but then I nosh to keep myself awake. No, no, no.
Liz DellaCroce
It is a constant reminder for me as well – especially because I like to have some time without the kids in the evening to relax but of course I could easily go to bed when they do!! :)
Julie @ Table for Two
LOVE this post and these little ‘changes’ that are so easy to incorporate into your life. It’s true, you don’t really even have to TRY! I had to comment on this b/c of the Camelbak. My friends always make fun of me too. I bring mine with me EVERYWHERE. It’s really a great way to make sure I get enough water and I love the colors and the fun pop-up straw thing. I’m easily amused :) but anyway, you’re totally not alone with being made fun of on the Camelbak! Haha
Liz DellaCroce
I LOVE that you are a Camelbak junkie like me!!!! hahaha I am cracking up!! Even Asher carries one around everywhere now – lol. I suppose it’s not the worst trait to pass down. ;) Happy New Year friend!
Julie @ Table for Two
LOL I can’t wait to get my future kids one – the little Camelbaks are so cute ;) also, little known fact: as soon as Jason and I started dating, I actually bought him his own Camelbak, hahaha
LeAnn @ Real Fit, Real Food Mom
Great tips! I especially love the one about speaking up. That’s my biggest issue. I’m always in fear of offending people if they eat processed foods on a regular basis. It’s something I need to work on getting better about (in a polite way, of course).
Liz DellaCroce
Trust me – it’s hard for me sometimes, too! But ultimately, no one else will make my health a priority but me so I’ve gotten over it. :) Thank you so much for reading!
Ashton
I’m a fan of the apple test! Good pointer :) Thanks for this post!!!
Liz DellaCroce
It’s funny – I just used the apple test this afternoon!! Such a good one. :) Thanks Ashton!
Amelia @Eating Made Easy
Fabulous tips, Liz. I like how you call it the “Apple Test.” I usually ask myself, am I hungry enough to eat a salad right now? If the answer’s no, I look for something else to do until my tummy growls.
Liz DellaCroce
It’s my favorite tip and so easy to remember. Happy New Year friend!
Carol J
Love your blog and have been following you for several months. I have made several of your recipes with huge success and look forward to more easy, healthy and real food ideas throughout 2014. I’ve increased my fruit and vegetable intake by having one green smoothie a day — had no idea they were that delicious! Congrats on your new addition — he is absolutely adorable! I’m expecting the arrival of two grand-nieces in April!
Liz DellaCroce
Congrats to you as well! Thank you so much for your sweet words. I’m so glad you enjoy my blog and my recipes. Keep me posted if you try any new ones in the coming months!! Happy New Year!
Ron Villa
Your last comment about losing 50 lbs using these tips is actually very accurate. I changed my eating habits 9 months ago and follow some very similar guidlines. I actually lost 50 lbs and have kept off about 45 – 48 of it since I started. The biggest assist for me was bringing heatlhy snacks and a premade salad for lunch to work every day. When I get hungry I have fruits and veggies and I don’t go to the snack bar or looking for those cookies in the lunch room. Your 7 tips are very easy and you’ll be amazed at how much cheaper it is to stock your fridge with fresh produce and veggies than vs. buying those convenient pre-made dinners.
Jenna @ Eat Drink Pretty
These are all great but the apple one is especially true. A coworker a couple years ago told me to ask myself “am I hungry enough to eat an apple?” and if an apple didn’t sound appealing then I most likely wasn’t hungry. That question stood out to me a lot and helped combat unnecessary eating (I also began eating more apples). Also, high quality ingredients all the way. Best of luck for both of us to lose those lbs we want to lose. I’ll be in Mexico in a bathing suit (one piece thank goodness) next week, eek!!!
Liz DellaCroce
Yes I can’t recommend the apple trick enough!!! I’m so glad you agree and have heard it from others!! Thank you so much for your sweet words. HAVE FUN IN MEXICO!! I’m so jealous!!!
Laurie {Simply Scratch}
This is perfect… I definitely drink my calories in coffee so I’m going to work on that and drink more water. Happy New Year Liz!
Liz DellaCroce
Don’t get me wrong – I love coffee!! But I try to avoid the sugary lattes. Happy New Year friend!
Justin Knight
Great tips to start the new year! Feeling thinner already. Well, not really, but I will soon! Happy New Year!!!
Liz DellaCroce
You and me both Justin!! Thank you!!
Toni | Boulder Locavore
Great advice Liz! You’re so good…..
Liz DellaCroce
I so appreciate your support Toni!!!
Nicole, RD
I LOVE these tips, Liz! All so true! :) I love the apple one, particularly!
Liz DellaCroce
The apple question has saved me so many times Nicole! It’s crazy!! Happy New Year friend!
Ali | Gimme Some Oven
Wow, these are ALL good. I seriously, seriously need to work on drinking more water this year. I may invest in a Camelbak to make that more fun. :)
And I love the apple test!
Liz DellaCroce
The Camelbak just makes it so much easier because when it’s in front of me, I’ll drink it. A few lemon slices never hurt either. ;)
Lisa @ Garnish with Lemon
Yes! Love this list-definitely trying to be more thoughtful about my veggie and fruit intake each day. I need to amp up those greens.
Liz DellaCroce
You and me both Lisa!! Happy New Year!