Start Walking

You don’t have to do hard-core training to lose weight. Walking just 30 minutes a day will keep you from putting on weight. A new study a Duke University found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. That extra 15 minutes burns an additional 300 calories a day and could help you lose 30 pounds in a year without even changing how much you’re eating.

Mirror Yourself!

Put a mirror in front of your dining room table or eat in front of a mirror. An Iowa State University study published in the Journal of Applied Psychology showed that those who ate in front of mirror ate a third less fat! Researchers concluded that when you’re ‘self-aware’, you’re more likely to compare your inner standards with your actions.

shutterstock_322819619_144dpi

No Added Sugar

Don’t buy any food that has sugar– of any kind–as one of the first four ingredients on the label. A short ingredient list means fewer flavor enhancers and empty calories. The average American gets about 350 calories a day (equivalent to about 22 teaspoons of sugar) from added sugar. A study in JAMA Internal Medicine stated that those who consume 21 percent or more of their daily calories from sugar are twice as likely to die from heart disease.

Get Rid of Your “FAT” clothes

After you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. It’s a strong incentive to stay fit because most of us don’t want to buy a whole new ‘fat’ wardrobe.

Change Your Plates!

If your plate is smaller and the same color as your table or tablecloth, you’re likely to eat less. That’s according to a new study in the Journal of Consumer Research. Nearly 200 participants, ages 18 to 39, were served different-sized plates filled with food. Those who were given larger smaller plates ate much less than those with larger plates. Food served on tables with a higher color contrast between the plates and the tablecloth also ate more than those who were served the same amount of food without a noticeable contrast. The researchers wrote “It could simply lead consumers to satisfy their hunger while unknowingly eating less. It may be easier to change our personal environments than to change our minds.”

If you need a little help, there’s a new product from Switzerland called SlimTwist Swiss that boosts your metabolism and curbs your appetite with organic plant extracts and zero additives.