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Quick Weight-Loss Tips

Effective Weight-Loss Tips That Take Less Than 10 Minutes to Complete

It's easy to say to yourself, "I don't have time to lose weight." If you're smart about how you spend your day, though, eating healthy and exercising doesn't have to take hours and hours. By incorporating these weight-loss tips into your daily habits — each takes 10 minutes or less! — you can start losing weight today.

  1. Add veggies to every meal. Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says eating more veggies is one of the best ways to lose weight. Throw spinach and cucumber into your smoothie, mash beans into your oatmeal and mashed potatoes, and add sweet potato to your banana bread.
  2. Do one of these 10-minute workout videos.
  3. Drink 12 ounces of water. Sometimes thirst is mistaken for hunger, so before reaching for a midafternoon cookie, grab your reusable water bottle instead.
  4. Snack on protein. Protein is essential in order to feel more satisfied from what you're eating. Protein also helps to even out the rate that carbohydrates enter your bloodstream, so if you eat a snack that's low in protein, your blood sugar levels will spike, and that could result in stronger cravings later on. Aim for six to 10 grams per serving.
  5. Take a couple of minutes to measure out your food, whether it's a bowl of oatmeal, a tablespoon of oil or almond butter, or a cup of cooked rice or popcorn. Having a set of measuring cups and spoons on hand instead of eyeballing can save you hundreds of calories.
  1. Once a week, snap a photo of yourself so you can see proof of your body changing over the course of your journey. This will help you stay motivated and allow you to see the progress you're making.
  2. Do 100 burpees. You'll get a total-body workout in about 10 minutes, and it's an awesome way to get your heart rate up.
  3. Reach for a salad-size plate instead of dinner-size one to encourage healthy portion sizes.
  4. Add flaxmeal to your smoothie. Healthy fats and fiber satiate hunger for longer, so just by adding a tablespoon to your blender, you're more likely to stay full until lunch, which helps cut down on your daily calorie intake.
  5. Add an extra five minutes to your cardio routine. You'll burn an extra 20 to 56 calories.
  6. Snack on fiber such as fresh fruits and veggies, smoothies, or avocado. Aim to consume at least three grams of fiber to really satiate your hunger.
  1. Leslie also suggests doing this at every meal: take a 10-minute break halfway through to assess whether you should continue eating more or be done.
  2. Prep a week's worth of overnight oats. When you plan ahead and have a perfectly portioned breakfast already made, you won't be tempted to grab a frosted scone or bagel on the way to work. Making them all at once saves time and helps you keep track of your daily calories.
  3. Take a few minutes throughout the day to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path. Better yet, email it to a friend to keep you accountable!
  4. Every time you get an urge to eat when you're not hungry, do 10 push-ups, call a friend, play an instrument, or knit a few rows on a scarf. Just 10 minutes of distraction is usually enough to take your mind off of eating so you realize you weren't actually hungry.
Image Source: POPSUGAR Photography / Paul Kabat
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