We are pumped to share one of our favorite stories from Health.com here on our site.
We get it: you want to lose the jiggle but don’t want to blacklist your favorite eats, count every single calorie, or overdose on gym hours. The great news is, you can drop weight without dieting: experts say making small change-ups to your day is one of the best ways to lose.
We grilled health and fitness pros for the tweaks that will help your shape the most. Road test a few, and you could shed five (this week!), 10, or even 20-plus pounds without a whole lot of effort.
Power up PB
"Buy natural varieties of peanut butter and pour off the oil sitting on top. Each serving will have 20 fewer calories and two to three fewer grams of fat. It’s a small difference that'll add up to a couple of pounds per year."
—Amelia Winslow, personal chef in Los Angeles and founder of the healthy food blog Eating Made Easy
Pop to It
"Skimping on fiber will make you gain weight. Forget the pretzels and go for a bag of low-fat popcorn. It has five times the fiber and only 90 calories for six cups, so it’s filling and satisfying.
A recent study found that when women doubled their daily fiber intake from 12 to 24 grams, their bodies absorbed 90 calories less per day. You could lose almost 10 pounds in a year!"
—Tanya Zuckerbrot, RD, author of The F-Factor Diet: Discover the Secret to Permanent Weight Loss
Dance Your Butt Off
"Kick up your heels and go dancing with your girlfriends — or have a solo dance session at home. Fast-tempo dances are not only a blast to do, but in an hour you’ll torch 400 to 500 calories. That’s equivalent to light jogging on the treadmill, but it’s way more fun!"
—Christine Avanti, author of Skinny Chicks Eat Real Food: Lose the Fake Food and Kickstart Your Weight Loss
Keep on reading for great slimming tips!
Switch Things Up
"At the gym, lift one set of heavier weights than you’re used to. And on your walk or run, add backward walking and sideways shuffling in one-minute bursts.
You’ll challenge your muscles in new ways, work them at a variety of angles, and improve your balance. These things will tone
you up and burn extra calories."
—Gunnar Peterson, celebrity trainer to A-listers (including our December cover star Sofia Vergara!) in Beverly Hills, California
Nix Nighttime Eating
"Cutting out after-dinner snacking is a quick way to help you shed five pounds in a week. At night, we're usually scarfing down junky foods in front of the TV — and it’s easy to consume a meal's worth of calories, plus belly-bloating sodium.
If you're typically hungry before bed, it might mean you’re eating dinner too early, so push it back. Snack on fruit at 3 p.m. Then at 5 p.m., have a snack bar. At 7:30, you’ll be ready for dinner, and you'll be eating late enough to stay full for the rest of the evening."
—Heather Bauer, RD, author of Bread Is the Devil: Win the Weight Loss Battle by Taking Control of Your Diet Demons
Be a Crunch Monster
"Fill your plate with crunchy, chewy foods like carrots, apples, and whole grains. They take more time to chew, and their fiber makes your body work harder to digest them — so you’ll burn more calories during your meal.
Eating this way can increase your total calorie burn by five percent throughout the day!"
—Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center’s Center for Sports Medicine
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