Food

How to lose weight without overhauling your lifestyle

These six weight loss tips will help you shed excess pounds without excess effort.

Losing weight doesn't have to be a full time job or impact your entire life—really! Simple tweaks can make a major difference for easy weight loss. To see for yourself, start by committing to the six behaviours below. Just don't be surprised when the number on the scale goes down.

 

1. Keep smart food choices close by

 


If you're craving a salty snack but happen to have a piece of fruit on hand, chances are you'll go for the most convenient option regardless of your craving, according to 2014 Saint Bonaventure University research that was published in the journal Appetite. When researchers offered undergraduates both popcorn and apples, participants ate whichever one was nearest them. Overall, those situated closest to the fruit consumed roughly 2.5 times fewer calories than those with popcorn at the ready. To try the experiment for yourself, stock your desk with SmartPoints®-friendly snacks or stash ZeroPoint™ fruit or veggies in your bag when you're on the go.

CHECK OUT: The list of 200+ ZeroPoint foods

 

2. Swap out cream and sugar

 


While you can indulge in your favourite coffee and tea drinks on WW Freestyle™, you'll save a ton of SmartPoints by ordering an unsweetened beverage instead. Hate the taste of coffee unless it's light and sweet? Try to halve the amount of sugar you add and use low-fat milk. Or, go for herbal teas or unsweetened tea with lemon. 

NOW READ: How many SmartPoints am I allowed on WW?

 

3. Make water your go-to drink

 


Life-giving and calorie-free, water helps you eat less naturally when you empty your glass once or twice before meals. In a 2013 systematic review of existing clinical studies published in the American Journal of Clinical Nutrition, researchers found that drinking more water helped dieters acheieve their weight loss goals. After all, H2O fills you up, which may reduce your overall food intake. 

DISCOVER: Why you should drink a glass of water right now

 

4. Eat yogurt for breakfast

 


This portable, no-cook breakfast option delivers upwards of 20 grams of filling protein per serving—not bad considering plain fat-free yogurt is a ZeroPoint food. What's more, research suggests that dietary protein boosts satiety and may help the body burn more energy at rest—all while preserving lean muscle mass during weight loss. 

TRY THESE: 24 deliciously healthy breakfast ideas

 

5. Measure out dips and dressings

 


Often high in fat and added sugars, condiments can make your SmartPoints stack up, even with relatively small servings. Using a measuring spoon or cup to dole out a dollop can help keep you on track. Check out these SmartPoints-friendly dips and dunks to try with snacks and nibbles. 

 

6. Choose alcohol or dessert, not both

 


Life is full of difficult decisions—and you don't have to choose one or the other on WW Freestyle. However, when you begin dinner with a medium glass of red wine (4 SmartPoints) and top the meal off with dessert (a slice of raspberry and ginger cheesecake could set you back 7 SmartPoints), this could add up to almost half your daily Budget. Choose one to leave room for wholesome foods that actually fill you up and you won't have to worry about the maths.

NOW READ: 8 foods that actually fill you up