Obesity in America
Adult obesity rates now exceed 35% in nine states, 30% in 31 states and 25% in 48 states.
Mississippi and West Virginia have the highest adult obesity rate at 39.5%.
Colorado has the lowest at 23%.
The Rise In Obesity
According to the latest Behavior Risk Factor Surveillance System, the largest continuously conducted health survey system in the world, obesity rates recently increased in Florida, Kansas, Minnesota, Missouri, New Mexico, New York, and Utah.
Obesity rates are rising. As they reach all-time highs in some places, there are more weight loss tips than ever.
For the first time in 20 years, the U.S. Food and Drug Administration proposed an update to the Nutrition Facts label.
As of January 1st, an updated Nutrition Facts label now covers all food and beverage products from manufacturers with more than $10 million in sales.
Manufacturers with less than $10 million in annual sales get an additional year to comply.
After several new studies on added sugars were made public, there are more weight loss tips than ever. And with all of the “experts”, it’s hard to know the best weight loss tips.
So I’ve put together 100 science-backed quick weight loss tips and tricks to lose weight extremely fast.
Whether you’re 20, 30, 40, 50, 60, or 100 years old, there’s a weight loss tip for you.
My 100 Best Weight Loss Tips That You Don’t Usually See
In this long list of weight loss tips, you’ll learn the following:
- Weight loss tips for women
- Weight loss tips for men
- Science-backed tricks to lose weight fast
If you follow these tips, they will help you. And they shouldn’t feel like “dieting” is taking over your life.
How To Lose Weight (Women & Men): My 100 Best Weight Loss Tips
I’ve removed the guesswork for you and compiled the following list of research-backed stealthy hacks to help you lose weight:
- Swap your dishes. Using smaller plates, bowls, and glasses can help you reduce portion size and trick your mind (no matter your body type) into eating less.
- Put a mirror on your fridge. It can force you to pause and visualize your goals and your body before grabbing a snack.
- Get up at least once an hour and walk around for five minutes or do sets of squats and pushups. Set the alarm, if need be.
- Double the veggies in every recipe. Vegetables help you feel full and provide essential nutrients with relatively few calories.
- Front-load your day. Dieters often skimp on breakfast and lunch and then binge later when their hunger gets out of control. It’s actually smarter to have a larger breakfast and lunch—focusing on protein, fiber, and healthy fats—and opt for a lighter dinner. You’ll also feel more energetic, encouraging you to be more active during the day and maybe hit the gym after work instead of rushing home to gorge on food.
- Drink as few of your calories as possible. Water, tea, and black coffee are the best options. Juices, sugar-laden coffee drinks, sodas, and even milk are packed with calories, and your brain often doesn’t register the consumption of liquid calories.
- Use the pedometer app on your phone or another device. Aim to increase your average daily steps by 500 per week.
- Try a delivery-based meal subscription box. These subscription services come with pre-portioned ingredients, which will keep your caloric intake in check.
- This is one of my favorite weight loss tips. Take a walk before dinner. A Scottish study found this not only expends energy but can reduce appetite.
- Spice it up. Adding hot sauce, cayenne, crushed red pepper, and other spicy condiments can boost metabolism and reduce satiety.
- Count the number of times you chew. Try to chew each bite of food thoroughly. This will slow you down and bring awareness to the eating process. And help you lose weight.
- Swap your fork for chopsticks. For most Americans, chopsticks typically slow down the rate at which you can eat and in doing so, increase mindfulness while eating.
- Tune in to your eating and turn off distractions. Being mindful while eating can help prevent overeating.
- Implement stealth swaps. Ditch regular white rice for cauliflower rice or wheat pasta for zucchini noodles or spaghetti squash. These vegetable stand-ins can be just as tasty and contain a fraction of the calories.
- Find your “why.” Make a list of reasons why you want to lose weight. Pull up the list when your motivation is waning. Any goal is attainable with a big enough “why.”
- Brush your teeth after each meal and snack. This practice can serve as a cue to your brain that stuffing your face with too many calories is done.
- Plan your meals and snacks. This can help reduce the tendency to give in to cravings or make unhealthy choices when hunger strikes.
- Always portion out food. Read the nutrition label and follow the serving size, especially with snacks. Put the appropriate portion into a bowl, rather than eating out of the box or bag.
- Only watch TV while exercising. Even if you don’t have a piece of cardio equipment at home, there are plenty of other ways to move while watching. Try bodyweight exercises, yoga, or even vigorous cleaning.
- Evaluate your emotions. If you are falling prey to emotional eating—whether due to stress, anxiety, depression, loss, or loneliness —working through your emotional difficulties can cut back on throwing back empty, and excessive, calories. Consider professional psychotherapy for tougher issues.
- Use blue plates and bowls. Studies indicate that the color blue reduces appetite and may cause you to eat less. Bet you never heard of that weight loss tip.
- Never take the elevator. Climbing stairs are a great way to burn calories.
- Place a full-length mirror next to where you eat. Studies have found that looking at your reflection while eating will reinforce your weight loss goals and cause you to eat less.
- Post weight loss goals on cabinet doors to remind you of your goals.
- Laugh. Deep belly laughing actually increases metabolic rate by ten percent or so. Not only are you torching some extra calories, but you also release endorphins, which help you feel better.
- Set a daily rule that you can have “one.” Whether one cookie, one glass of red wine, or one serving of corn chips, allow yourself one small indulgence a day to prevent feeling overly deprived, which can lead to binge eating later on.
- Change your verbiage. Instead of the word “diet,” which has a connotation associated with deprivation and a definite start and stop time, consider yourself as committing to a healthy lifestyle.
- Set your utensils down between bites. Each time you go for another bite, it becomes a more conscious choice.
- This weight loss tip has been picking up steam in recent years. Try intermittent fasting. Once a week, reduce the number of hours per day that you eat. Even if you eat the same number of calories, there is some research that indicates a shortened eating window might optimize hormone balance and boost metabolic rate.
- Put the cold water on full blast. Cold showers induce thermogenesis, burning extra calories in the process of warming you up.
- Try fermented foods. Foods like sauerkraut and Kimchi can improve gut health and digestion.
- Don’t be afraid of nuts. A small handful of nuts or a spoonful of peanut butter provides healthy fats, which are very satiating and can curb cravings for less nutritious snacks.
- Move up your dinner time. Eating earlier in the evening has been shown to help dieters lose weight compared to a late dinner just before bed.
- Measure yourself. Whether using a scale or taking circumference measurements of your abdomen, thighs, or other areas, you need to have a way to monitor your progress.
- Don’t fall prey to bulk savings. Just because the vast box of cereal is less expensive per ounce than a smaller one doesn’t always mean the big one is the better choice. People tend to serve themselves more substantial portions when the package is significant.
- Pack your lunch for the next day after finishing dinner. A full stomach will encourage more moderate portions.
- Dine in courses. By separating the different aspects of a meal, you can extend the duration of eating time, which tricks your body into thinking you ate more than you did.
- Make one healthy swap per week. If you usually have chips at lunch, swap them out for carrot sticks and hummus. Make one new change per week and stick to it.
- Overhaul your refrigerator. Take everything out, clean the shelves, and toss the junk. Fill it with enticing, colorful fruits and vegetables. This is one of the oldest weight loss tips but it works wonders.
- Sniff fruits or peppermint. It may sound strange, but studies have shown this can satisfy cravings and cut down on mindless munching.
- Get a food scale. Measure out your portions. People often eat more than they think they do. Measure your body fat percentage too. Check out our free body fat percentage charts.
- Use herbs and dry spices to flavor foods instead of calorie-laden sauces and condiments.
- Dine with someone who’s also watching their waistline. It’s easy to overindulge when eating with someone who is not focused on health or weight loss.
- Don’t graze. Establish an eating schedule for meals and set stacks and stick to it.
- If you do watch TV, fast forward through the commercials. Many commercials revolve around food and can trigger the brain to want to eat.
- Go to bed earlier. Failing to get an adequate amount of sleep has been shown to increase caloric intake and insulin resistance significantly.
- Use your hands. If watching tv or otherwise sitting around idly, and a way to occupy your hands, so they aren’t free to feed yourself.
- Don’t buy it. Only keep healthy foods on hand. Removing the trigger makes it easier to avoid those pesky “can’t-stop-at-one” foods.
- Meditate. Not only can it increase mindfulness during eating, but it can also help reduce generalized stress—a common trigger for unnecessary eating.
- Strategically plan grocery shopping. Go armed with a list and stick to it. Impulse buys are usually unhealthy and unnecessary.
- Turn on the stereo. Pumping tunes around the house can not only boost your mood, but you might find yourself energized and dancing around more, which can burn calories.
- Have a healthy snack before dining out or going to a party. Although counterintuitive, consuming some protein, fat, and fiber beforehand can reduce hunger pangs, which may cause overeating calorically dense foods when out. Try a handful of nuts and a clementine or some cottage cheese with a few berries and almonds.
- Get a dog. Research has found that dog owners are healthier and tend to slim down after welcoming a dog into the family. Training to qualify for the Boston Marathon? You’ve got a new training partner!
- Don’t be adventurous (in terms of eating, that is!). Palate fatigue, which can occur when you’re tired of the same foods, actually causes the person to eat less. If it’s not exciting, the tendency to overindulge is reduced.
- Invest in a standing desk. You’ll burn more calories without thinking about it.
- Set a weight-loss mantra. Repeat it to yourself when tempted.
- Meet with a nutritionist. Learn how much food you should be eating for your goals.
- Sit when you eat. Instead of hovering over the counter, sitting down with your food in front of you can trigger your brain to slow down and register that you are eating, which can cut down on overeating.
- Start and end your meals with a full glass of water.
- Chew gum. Not only does it curb the desire to snack, but it also burns calories.
- Get a new hobby. Boredom is one of the primary causes of overeating. Bonus points for active pursuits!
- Supplement with fish oils. Omega-3 fatty acids have been shown to reduce waist circumference and belly fat.
- Play a video game. This is certainly one of the most counterintuitive weight loss tips, but games like old fashioned Tetris provide the same visual stimulation that the brain often seeks when mindlessly eating.
- Savor low-sodium light soups before meals. Vegetable soups with clear broths are low in calories but can partially satiate your appetite before consuming the heavier portion of the meal.
- Pick plums and peaches. Stone fruit has compounds that can lower your risk of metabolic syndrome and weight gain.
- Make folate your friend. Research has found dieters who consume the most folate can lose up to eight times the amount of weight than those whose diets are deficient. Watercress, asparagus, and papaya are excellent sources.
- Pace. Whether talking on the phone or waiting in line, move your body. Every little bit of movement adds up.
- Share your weight loss tips; doing so can ramp up the accountability you feel.
- Go homemade. Wherever possible, swap out any prepackaged foods for ones you’ve made at home.
- Don’t sprinkle the salt. Although most people just associate salt with bloating and not true weight gain, research has actually found that the rates of obesity increase by 25% for every additional 1,000mg of salt consumed.
- Set a hard stop time after which eating for the day is done. This will prevent late-night grazing—a time when excessive calories often sneak into one’s diet.
- Avoid artificial sweeteners. “Sugar-free” options may sound like smart choices because of their reduced calorie count, but research has routinely found these chemicals to slow metabolism, raise fasting blood sugar and LDL cholesterol, and increasing waistlines.
- Wear fitted clothing, even at home. While sweatpants and baggy shirts are comfortable, people tend to eat less when their waistband is snug.
- Do squats while brushing your teeth.
- Write down your weight loss goals and post them in high-visibility places. That way, you’re constantly reminded of your target.
- You’re proably going to think this is one of the weirdest weight loss tips. Ready for it? Acid! That’s right. Add some acid. Vinegar, lemon juice, and mustard can be used to flavor foods without adding appreciable calories. Plus, they may stoke the metabolism.
- Take on some DIY projects. Sand and stain your deck, paint the walls or re-tile the bathroom. Home improvement projects often involve calorie-burning manual labor; plus, you’ll be too busy to graze mindlessly.
- Eat with your non-dominant hand. It will drastically slow your eating pace and bring your attention toward how much you’re eating.
- Sprinkle on cinnamon. Cinnamon has been shown to aid in blood sugar regulation, which can help stave o the crashes that cause binging.
- Keep the yolk. Eggs were historically chastised for their cholesterol content, but newer research points to the many benefits of consuming the whole egg, including metabolism-boosting choline, fats, and fat-soluble vitamins in the yolks.
- Pump some iron. Strength training helps increase muscle mass, which will boost your metabolic rate, even at rest.
- Eat ‘em raw. Raw vegetables contain more water and will ll you up faster than cooked down ones.
- Commit. Once you set a healthy lifestyle plan, stuck with it long enough to give it a chance to work.
- Re-gift your Robo. Get up and clean. Vacuuming, mopping, scrubbing, and sweeping are all great ways to not only maintain not only a clean home, but also torch calories.
- Stop squirting hand sanitizer. Use soap and water instead. Hand sanitizer contains triclosan, a chemical found to cause weight gain.
- Sip peppermint tea after dinner. Peppermint can satisfy cravings for something sweeter and cue the body that the meal is over.
- Dip, don’t pour. Instead of drowning your salad greens in fatty dressings, pour some in a small side dish and dip your fork before spearing your vegetables and greens. Better yet, make your own healthier versions at home.
- Here’s a natural weight loss tip. Get out in the sun. Natural light can aid weight loss while artificial blue light, emitted from many electronics, can cause weight gain regardless as to what food is consumed.
- Block porn (food porn, that is!). Social media channels are littered with visually-appealing recipe videos, which may trigger hunger after watching. By blocking these videos, you’ll save yourself from needing to exercise your willpower in resisting these treats (or the nearest substitute).
- Slow down to win the race. According to Harvard Medical School, research indicates that it takes at least twenty minutes for the body and brain to adequately communicate and register satiety, eat as slowly as possible and take breaks to give your stomach and brain time to catch on that enough food has been eaten. Like I mentioned earlier: chew.
- Save for saffron. While it’s one of the most expensive spices, saffron has been shown to block dietary fat absorption and reduce hunger.
- Go for garlic. Among its many health benefits, garlic can reduce body fat.
- Enjoy morning sun. Natural sun exposure, particularly before noon, has been shown to decrease the risk of weight gain, whether or not you are active while soaking up the sun. Of course, taking a walk or jog outside, will only amp up the benefits.
- Burn calories with caffeine. Coffee and green tea are excellent sources of metabolism-boosting caffeine. Just make sure to avoid the sugary syrups added to fancy coffee drinks.
- Hug or cuddle with your loved ones. Physical touch increases levels of oxytocin, which decreases appetite.
- Avoid fads. Most fad diets and weight loss tips are neither healthy nor practical. They often don’t work at all in the long term and are not sustainable. Get your nutrition information from reputable, scientifically-backed resources.
- Grow your own. Not only will gardening provide you with organic, nutritious vegetables, but a University of Utah study found those who garden weigh an average of 11-16 pounds less than people who do not garden.
- Get enough B’s. B vitamins help boost metabolism and energy.
- Harness the power of Parmesan. Although most “diets” don’t encourage the consumption of cheese, Parmesan can stabilize insulin and increase thermogenesis, or your body’s metabolic rate.
- Vary your fitness training. People often do the same type of exercise day in and day out. The body adapts to this routine; mixing up your routine (especially adding in high-intensity intervals) will stoke your burn. In time, these small changes can add up, and you’ll probably forget you’re even implementing weight loss tips and tricks until you step on the scale and reap the rewards.
Common Questions About Weight Loss
Is it ok to do cardio every day?
Cardio is okay to do every day if you have properly progressed over the course of weeks and done so purposefully and precisely. Without an intelligent training plan for your cardio workouts, it is not recommended.
With cardio, like anything else in life, great results are a result of seriously focusing on both your short-term and long-term goals. And a commitment to overcoming the adversity and challenges that are bound to happen.
I exercise all the time. Why am I not losing weight?
Weight loss isn’t just about exercise; in fact, some experts say it’s 80% or more about diet and only 20% about exercise. Exercise is important for weight loss. It’s also critical for a positive mindset to help alleviate stress and depression, both of which can contribute to emotional eating and weight gain. Often, injury can derail people’s progress.
If you feel like you’re exercising strong and still eating well, it is likely a problem of calories in versus calories out. You need a deficit to lose weight. 500 calories per day will lead to one pound per week.
Don’t overestimate how many calories you burn exercising (or underestimate how many you consume).
How Can I Lose Weight Without Going To The Gym?
It’s not necessary to go to the gym to lose weight, but it sure won’t hurt. Muscle burns a lot more calories than fat tissue, so the more muscle you carry on your frame, the more calories you’re burning during both activity and rest.
Exercise helps incinerate calories, and gyms offer a variety of modalities and a comfortable place to get it done. With that said, the gym is not the only place to exercise. It’s likely that running, walking, biking, swimming, and even calisthenics can all be done comfortably outside. Playgrounds are a great place to get in bodyweight exercises.
At home, you can work out even if you don’t have cardio equipment or a weight bench at home. Consider investing in one if it’s impossible to get to a gym. Don’t make excuses for yourself. Live with the mindset of a champion, not a quitter.
How Many Days Should I Work Out To Lose Weight?
It depends on your goals as well as your lifestyle. Here are some questions to ask yourself:
– What are you doing during the workout sessions?
– How often are you changing things up?
– Are you tracking the intensity and duration of your session?
For number three, if you’re a runner, are you tracking completed distance and duration with a GPS watch? Whether you are training for a marathon, half marathon, or an Olympic qualifying time at the Boston Marathon, track your workouts.
There’s no set formula for how often you need to work out to lose weight. It’s more about the quality and intensity of the workout (and how it all fits together with your lifestyle changes).
Can Walking Reduce Belly Fat?
With walking, you burn calories slower than running, yet it offers a great way for people to add more activity to their fitness journey. Walking can reduce belly fat as can any other activity which burns calories.
Also, walking is beneficial for those who are injured, suffering from disease, and for beginners. Walking should be incorporated into everyone’s lifestyle habits.
Is Running Good For Losing Belly Fat?
Running is a great way to burn calories and is often a piece to the puzzle to attaining and maintaining weight loss. Like with any other form of cardiovascular exercise, belly fat will be reduced faster if you are progressing the intensity and volume of your runs.
However, no matter how many calories you burn from your runs, you will not achieve a flat belly if you are consuming too many calories.