If you’re struggling with weight loss, then you already know it’s the little things that add up — the “little bit more” at the dinner buffet, the “little bit too tight” feeling of your clothes. But what if you also knew about the little things you could do every day to increase your weight- loss success?
1. Switch up your snacks. Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter
2. Cut out high-calorie condiments and sugars. Try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat.
3. Hoof it. People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories.
4. Anticipate temptation. If you know you can’t resist freshly baked brownies, don’t keep a mix in your pantry.
5. Try the veggie-loaded plate method. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
6. 6. Skip the fast food. A study of 1,713 adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss.
7. Limit the calories you drink. Sweetened tea is no less calorie-dense than soda, and you’d be better off eating the fruit than drinking the juice
8. Be accountable. Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
9. Order smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss.
10. Acknowledge your success. Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.