With the New Year upon us, many of us will embark on losing that holiday weight and then some. Unfortunately, less than 10% of people stick with their plans and keep the weight off during the year. Many fail their “diet” or exercise programs, but here are five simple things you can do without changing either of those to get you started on the way to a healthier you! You may need to be evaluated by a physician for any weight loss or exercise program if you have any significant medical or joint problems. Here are five ways to help you lose weight without a specific diet or exercise program:

1. Chew thoroughly and slow down

Your brain needs time to process what you have eaten. Faster eaters are much more likely to be obese. You may even consider counting how many times you chew in the beginning to help you slow down. Also sit down and put down the electronics when you eat! Don’t eat on the go.

2. Serve yourself smaller portions

This may include using smaller plates or bowls. Consider using a salad plate instead of a regular size one.

3. Drink water regularly and before meals

Drinking a glass of water prior to your meal will help you eat less. Drinking water throughout the day will also help with unhealthy snacking. Also consider replacing water for that sugary beverage or diet drink at meals.

4. Eat more protein

Eating protein can help you feel fuller and help you keep lean muscle mass versus losing fat. Most people will eat fewer calories if they increase their protein consumption to 30% of daily calories. Good sources of protein include eggs, fish, grass-fed meats, chicken, and Greek yogurt.

5. Sleep more and avoid stress

Lack of sleep can disrupt hormones and diminish your willpower in times of stress causing you to reach for the quick, unhealthy meal or snack. Getting good sleep will help your body recover and maybe even motivate you to start eating better and exercising!

AMSSM Member Authors
Jeffrey Bytomski, DO