3. USE A SMALLER PLATE SIZE

In the 1950s, the average plate size was about 9 inches across. Fast forward to the ’80s, it grew to 11 inches, and today the average dinner plate is an eye-popping 13 inches.

There are different opinions from experts if this really works or not. One study states that “acting to reduce the size, availability, and appeal of larger‐sized portions, packages, and tableware has the potential to reduce the quantities of food that people select and consume by meaningful amounts.”

Potentially, smaller plate sizes can help you adjust to eating smaller portions and reduce your caloric intake.

It can take up to 20 minutes for your stomach to signal the brain that you are full, so chew your food slowly and stop eating before you feel full.

Try downsizing your own plate and it could help you painlessly drop a few pounds without even knowing it.  It worked for me!

4. TRY INTERMITTENT FASTING FOR FAT LOSS BOOST

If you have reached a weight-loss plateau then you might want to try fasting combined with your eating regime whether it’s keto, paleo, vegetarian, or Mediterranean.

Whenever we eat, our insulin rises and our bodies are no longer able to burn fat efficiently.  So when eating is restricted then our insulin levels go down. Fasting has shown to increase our metabolism.  Along with that, blood sugar and insulin levels decrease while our bodies change from burning sugar to burning fat. 

Dr. Jason Fung and his book The Complete Guide to Fasting is an excellent read and he clearly outlines this lifestyle approach and how to be successful. 

5. EXERCISE MORE

Another major component of losing weight is to be active, so get off the couch and get outside and enjoy nature.

Regular physical activity can improve your overall health, no matter your age, ability or physical shape. People who are regularly active tend to be at less risk for chronic disease and enjoy a longer life span. 

6. STOP DRINKING ALCOHOL

If you are serious about shedding a few pounds, then you need to cut the booze out (at least for a while).  

Drinking socially is a big part of our society, and there’s nothing wrong with enjoying a drink, but there’s no question it can lead to extra unwanted weight gain.

Not only does alcohol itself contain calories, but when you start to mix it with things like juice, then you are getting added sugar and carbs. 

Alcohol also lowers inhibitions, so you might catch yourself reaching for that extra slice of pizza or dessert that you really don’t need.

7. TRY A SMOOTHIE AS A MEAL REPLACEMENT

Incorporating smoothies into your daily eating regime can be a great way to promote weight loss. Replacing one of your meals with a nutrient-dense smoothie will help keep you feeling full because of the high fiber content and protein for building muscle. 

If you want to really jumpstart your weight loss journey you might want to consider doing a smoothie detox challenge. Check out this 10-day smoothie detox challenge here.

Make sure you talk to your doctor first before embarking on any weight loss program to make sure it’s right for you.

8. READ YOUR FOOD LABELS

If you are trying to be more health-conscious and lose weight it’s a good idea to understand food labels so you are making good choices.

Food manufacturers can be very misleading and deceiving with their labeling of products.

The “Nutrition Facts” are always displayed on packaged items and help you to understand the different amounts of nutrients displayed in the product for each serving. 

As a rule of thumb, nutrition author, Michael Pollan, states, “don’t eat anything with more than five ingredients’, or ingredients you can’t pronounce.”

Better yet, eat real whole food – vegetables, fruits, whole grains, nuts, organic meats – and you will be nourishing your body so as to maintain a healthy weight.

9. DON’T GET CAUGHT UP IN COUNTING CALORIES

Obsessively counting calories every time food enters into your mouth takes the joy out of the weight loss journey. 

Concentrate more on the quality of the food that you are taking in rather than the calories.

Consume more whole fresh foods that are plant-based and eliminate highly processed foods, especially sugar, and you will begin to see positive changes in how you look and feel.

Listen to your body and eat when you are hungry. Sit down and enjoy your meal by eating mindfully and slowly without rushing.