For some women, staying slim and fit feels effortless. For others, it can feel like an uphill battle. The journey is painful, and it seems to never stick. But drastic measures aren’t the answer—while they might help you lose weight initially, they rarely lead to lasting results.
If you’re feeling frustrated with your weight loss journey, don’t resort to extreme methods. Instead, adopt healthier habits that will stick long-term. These simple strategies are easy to incorporate into your routine and will set you on the path to permanent weight loss.
1. Keep brown rice on hand
Always have a container of cooked brown rice in the fridge. It’s a quick, low-fat substitute for the more processed white rice, which lacks essential nutrients.
2. Chew sugarless gum
While cooking, pop in some sugarless gum. It helps curb your urge to nibble and can reduce cravings for sweet snacks, according to several studies.
3. Stay active in the kitchen
If you have the space, keep small exercise equipment (like dumbbells) in the kitchen. You can fit in a few sets of reps while waiting for food to cook.
4. Shop the outer aisles
Stick to the perimeter of the grocery store, where you’ll find fresh produce, lean meats, dairy, and fish. Only venture into the inner aisles with a shopping list, and avoid processed items like packaged cakes, canned veggies, and ready-made meals.
5. Skip frying
Instead of frying your proteins, try broiling, roasting, or grilling. Frying removes water from food and causes it to absorb oil, adding unnecessary fat and calories.
6. Switch to mustard
Yellow mustard is a no-calorie, no-fat condiment that can replace high-calorie alternatives like mayonnaise. One tablespoon of mayonnaise packs around 99 calories and 11 grams of fat.
7. Share the temptation
After a dinner party, pack up leftovers and give them away. This keeps you from overeating and helps prevent temptation from hanging around.
8. Say no to the bread basket
As soon as you sit down at a restaurant, ask to have the bread basket removed. Bread and butter can add anywhere from 100 to 200 extra calories to your meal.
9. Avoid family-style servings
Serve individual portions rather than family-style meals to help control your portion sizes and prevent overeating.
10. Make soups ahead of time
When you make soups in advance, refrigerate them overnight. The excess fat will rise to the top and can easily be skimmed off before reheating.