Christa Sgobba wrote for Silver Sneaker by Tivity Health that you know you want to lose weight, and you have a pretty good idea of what you should do to make it happen. You just need to get started. And unfortunately, that’s often the hardest part.
When motivation is lacking, remember this: Shedding pounds does not require a complete diet-and-exercise overhaul. In fact, starting small is often the best way to meet—and maintain—your weight loss goals, says Tony Gentilcore, C.S.C.S., founder of CORE in Boston. The good habits you adopt can snowball, leading to bigger changes down the line too, he says.
Here are ten ways to start losing weight with minimal effort.
1. Eat Foods That Hydrate You
It may sound counterintuitive, but eating more food can be a key to weight loss—as long as we’re talking about foods with a high water content, says Christine Rosenbloom, Ph.D., R.D., author of Food and Fitness After 50.
Eating water-rich foods like fruits, vegetables, or broth-based soups can fill you up, leaving you less likely to overeat on more calorie-dense foods, she says.
In fact, a study published in the journal Appetite found that when people ate a broth-based vegetable soup 15 minutes before a pasta lunch, they consumed 20 percent fewer calories overall, compared to when they just ate their main meal. The researchers believe the soup slows the rate at which food moves through your digestive tract, which can increase feelings of satiety.
There’s a mental benefit too: Seeing more food in front of you can make you feel less deprived, Rosenbloom says. And that can cut your urge to end your meal with a calorie-rich dessert.
Try starting your meal with a broth-based soup, even if you’re eating at home. Not a soup fan? Look for other ways to include more water-rich foods to your plate. “Add two or three leaves of lettuce or more tomato on your sandwich,” Rosenbloom says. Read more