38 One-Minute Summer Weight Loss Secrets
Got a minute? Then you've got time to start shedding pounds before summer! Here you'll find 35 ways to cut calories and burn fat that take 60 seconds or less. With about 1,000 waking minutes in every day, you'll find plenty of opportunities to slip these weight loss tips into your routine and watch the scale go down.
Combine your favorite juice (half of your usual amount) with plain or sparkling water. You can cut up to 85 calories per glass—and lose 5 pounds or more a year.
Anytime someone offers you goodies (like that coworker with a serious baking habit)—and you accept—put $2 aside. Then give the money to your kids or a friend. When you literally pay for treats, you're more likely to say "No, thanks."
At a quick glance, that candy bar (or a bottle of juice, bag of crackers, or bag of nuts) appears to contain 220 calories. But a closer look may reveal that it provides two or more servings—which more than doubles those calories. Be sure to take a close look at the nutrition facts before digging in so you know exactly what you're eating and can plan the rest of your meals and snacks accordingly.
The Tropical Secret for Healty Weight Loss Know more
Dining out more than five times a week may make you eat more—nearly 300 calories a day—than if you dine out less frequently. If you prep and chop some basic ingredients over the weekend (think veggies, grilled chicken, etc.), you can easily make a whole grain sandwich or salad in 60 seconds or less.
Use olive oil on your bread in place of butter. In one study, dippers ate a total of 52 fewer calories on average than those who used butter.
High-fiber, ground flaxseed can help curb your appetite, so you eat fewer calories throughout the day. Add it to yogurts, smoothies, and oatmeal.
Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more, which will help curb your appetite and ward off cravings for calories your body doesn't actually need.
Sucking on a menthol cough drop can stop cravings instantly, helping you cut back on excess calories.
Fill loneliness with a conversation—not cookies or other sources of excess calories.
Logging what you eat will keep you accountable which can help you cut calories and stay in control. No need to record your snacks and meals perfectly or review what you wrote—the benefit is in the writing itself. If you're more of a visual person, download the photo food diary app See How You Eat.
Use an olive oil sprayer such as MISTO to add flavor to salads, chicken, fish, or pasta—without all the calories. A 2-second spray evenly distributes about ½ teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 100 calories per use.
The bigger the package, the more you're likely to eat—up to 44 percent more, according to one study. Look for portion controlled snacks or divide food up into smaller snack bags before digging in.
If you typically jog (or bike or row) at a steady pace, add a few 30- or 60-second sprint intervals to your routine. These bouts of exertion allow you to cover more distance and burn more fat and calories—without lengthening your workout. The increased impact will also help make your bones stronger.
It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a quarter near your spaghetti. Its diameter is exactly the size of the 2-ounce stack (about 200 calories) that you should serve per person. For an exact measurement buy a dry-pasta measurer on Amazon. (Love Italian food? Don't miss these six other ways to keep classic dishes flat-belly friendly.)
You're less likely to eat when you're fearful—but more likely to nibble when you're angry or happy.
Before you pry open that tub of ice cream, do ten sit-ups or push-ups. Doing something physical can put you back in touch with your body and your goals, making sweets less appealing.
When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stop at just one cookie.
People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a puréed soup made of the same ingredients. (Need some culinary inspo? Try making some of these delicious soup recipes.)
You can dab off about a teaspoon of oil—or 40 calories and 4.5 grams of fat—from two slices of pizza.
The weight of food—not just the fat and calories—is what fills you up. Eat less and still feel satisfied with low-calorie heavyweights such as oranges, strawberries, grapefruit, cantaloupe, cooked spinach, collard greens, and broccoli. These low calorie filling foods are also tasty options.
Varieties rich in omega-3 fatty acids—tuna, mackerel, cod, and salmon—may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-calorie diet that included fish every day lost about 20 percent more weight than those on a fish-free diet
To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "If you're not hungry enough to eat fruit, you're probably not hungry." " I am choosing progress over perfection."
Before you head out for the day throw a healthy snack or two into your bag. Having something wholesome on hand will help you stay away from vending machine treats that are likely high-cal and low in nutrients. Carrots and hummus, raw nuts, fruit, and low-sugar granola bars are all smart choices.
A five-ounce glass of red has roughly 125 calories, and a glass of white has, on average, 120. Champagne, however, is served in a slightly smaller glass and is also less caloric, clocking in at roughly 90 calories for a four-ounce serving.
Toss your workout clothes, sneakers, and a water bottle into a bag before bed, so all you'll have to do is pick it up and go the next day.
According to a Journal of Physiological Behavior study, people tend to eat more when they dine with other people, likely because they spend more time at the table.
To ward off overeating and also burn calories, shoot your friends a text and suggest making your next outing an active one. Hit a hiking trail, try a new workout class, or play a game of tennis. It doesn't matter what you do, just get moving.
Two big slices of bread with mayo can tally up to 550 calories.
Dehydration can slow your metabolism by 3 percent. At a weight of 150 pounds, that would be about 45 fewer calories burned a day—which could mean 5 extra pounds a year.
Head to the bathroom and brush your teeth right after you finish eating. The minty taste will send a signal to your brain and tastebuds that your meal is over and it's time to stop eating.
These sugary treats can pack up to 900 calories per serving. Instead, opt for cold brew or iced coffee sweetened with a half teaspoon of sugar, which will set you back just 30 calories.
Hop onto your bicycle instead of into your car when you're going short distances. It takes about the same amount of time to bike 2 miles as it does to drive.
Set your alarm an hour early so you can squeeze in a workout. A recent Japanese study found that when you exercise before breakfast, you metabolize about 280 more calories throughout the day, compared with doing the same workout in the evening.
A study in the British Journal of Nutrition reveals that eliminating nighttime snacks helped people consume 240 fewer calories daily.
Being distracted during meals is linked to weight gain.
They're filled with calories and sugar. If you’re working out less than an hour, you can just drink water.
Next time you dine out, opt for a non-fried appetizer instead of an entrée and pair it with a small salad with the dressing on the side. Most restaurant dishes pack more than 1,000 calories, so you're bound to make a better choice by eating smaller portions—especially when you're prioritizing greens and other veggies.
Sure, nuts and avocado are good for you, but they're high in calories—and it's easy to eat more than your fill. To ensure you stick to a weight loss-friendly serving size, buy pre-portioned foods instead of ones in large containers. Alternatively, portion things out before sitting down to eat. Not sure what proper serving sizes look like? Check out our handy chart.
Dish out however much butter, oil, dressing, or mayo you plan to use in your dish, and then put the bottle away before you start cooking. You’ll automatically use healthier portion sizes, which can save you hundreds of calories.
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