Losing weight is a journey made up 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.
POPSUGAR Studios
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.
Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jars are also a great visual reminder of reaching your goal.
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.
Baggy clothes hide your body and encourage lounging around. So even when you're relaxing at home, wear fitted clothes to keep you on track.
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.
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.
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.
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.
Keep this meal between 400 and 600 calories. Serve yourself a smaller portion, so if you like going back for seconds, you'll just end up eating a normal-size portion.
Use salad-size plates instead of dinner-size 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.
Cut veggies into larger-size chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.
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.
Aim to consume at least five grams of fiber to really satiate your hunger.
Go for protein instead of sugar to keep energy levels going strong instead of crashing. Edamame in pods is the perfect snack since it takes some time to eat and a one-cup serving offers 12 grams of protein.
Always bring snacks on the road to avoid having to hit convenience stores, fast-food chains, or airport food courts.
Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
If you're constantly craving high-sugar, high-fat foods, it may mean you need to eat more protein.
Add protein powder to sweet recipes (like these Rice Krispies treats) to boost the nutrition.
Sip one of these protein smoothies that are sweet enough for dessert.
When making cookies, bake half the batch and scoop the rest into ice-cube trays. When your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
Make healthier versions of the treats you crave. These no-bake brownies are sure to satisfy your chocolate cravings.
Share weight-loss goals with co-workers so they invite you for a postwork Zumba class instead of happy hour.
Keep a reusable water bottle on your desk to sip often. Staying hydrated 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 M&M's.
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.
POPSUGAR Photography | THEM TOO
When Eating Out
Check out menus online before heading out so you have a few healthy options in mind.
Choose menu items that are grilled, baked, blackened, steamed, or broiled instead of fried or breaded.
Eat a little something before heading out, like a handful of almonds, so you don't arrive at the restaurant famished.
Always start your meal with a salad. It'll fill you up, making you eat less of the actual meal, and it's way fewer calories than typical deep-fried or cheesy apps.
Ask for all dressings, condiments, and sauces on the side.
Opt for the baked potato instead of french fries, and yes, eat the skin!
Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.
For wine-lovers, order one glass instead of splitting a bottle.
Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
You don't have to skip dessert. Order one and split it with your dinner partner.