The reason most of us don’t lose those final five (or, fess up, ten) pounds is that omnipresent intimidation factor. There are countless weight loss opinions out there, and it can seem that every expert offers a different method. As a result, getting started can be head-spinning—and following through can be anything from onerous to downright torturous. But it doesn’t have to be this way. In fact, you can kickstart some serious weight loss with just a few simple, effortless changes, which we’ve gathered below. And for the definitive guide on how to improve your total health, don’t miss the 100 Ways to Live to 100.
Drink diluted fruit juice to trim calories
Natural fruit juices contain lots of calories. Cut the calories in half by adding water to the juices—a 50/50 split will do the trick. And for more advice on shedding the last few pounds, be sure to avoid the 40 Weight Loss “Secrets” That Don’t Work At All.
Drop pounds without ever going hungry
Stop when you’ve eaten 80 percent of your normal amount, and wait for 20 minutes. You’ll feel satisfied afterward because it takes 20 minutes for your stomach to signal your brain that you’re full.
A survey of more than 2,000 people who lost a significant amount of weight and kept it off for at least 5 years found that 78 percent ate breakfast 7 days a week. Fill your breakfast plate with these 20 Amazing Healing Foods.
Cut 100 calories a day
This is roughly the amount of calories in a handful of chips or a light beer. Eliminating one of these a day would be the equivalent of 700 calories a week and could lead to nearly a 10-pound weight loss in a year.
Keep a food journal
Recording what, when, and how much you eat can help reveal unhealthy eating patterns. But you have to write everything down—even those olives in your martini. Why? A USDA study found that men typically eat twice the amount of grains, fats, and sweets and half of the fruit they estimated.
Eat your largest meal at lunchtime
And lighten up on dinner. This gives you hours of activity to burn off the calories. If you consume a lot of calories late in the day, you’re more likely to store these calories as fat. And for more weight loss motivation, check out the 20 Science-Backed Ways to Motivate Yourself to Lose Weight.
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