They say effective weight loss comes from doing it slowly, making sustainable changes and taking care of your wellbeing – but what does that look like? The key to shedding a pound a week is to make one change – just one – and then another, and another, until you have a wellness eating plan without even noticing! With that in mind, we’ve compiled a list of 52 weight loss changes you can make. You savvy readers may notice that there’s also 52 weeks in a year, so try adding a new step one week at a time to see if, this time next year, you could be 52 pounds lighter.
1. Skip the cheese on sandwiches, salads and burgers.
2. Choose mustard over mayonnaise.
3. Stop eating when you’re full and save the leftovers for tomorrow.
4. Limit your red meat intake and eat more fish, poultry, or vegetarian meals.
5. Don’t fry foods; grill, char, broil, bake, roast or boil.
6. Make healthy food tasty with fat-free condiments, herbs and spices.
7. Eat a three course meal of a broth- or tomato-based soup or green salad, a healthy main course, and fruit.
8. Dip your fork into the dressing before the salad.
9. Use all-fruit jam on your toast, not butter.
10. Switch to skimmed milk.
11. Replace soft drinks and juice with water.
12. Choose thin crust pizza, less cheese and extra veggies.
13. Opt for tomato-based pasta sauces.
14. Chew sugarless gum.
15. Walk briskly for 30 minutes.
16. Dance around your living room for half an hour.
17. Wash all the windows in your house, inside and out.
18. Write down everything you eat.
19. Instead of feeding your feelings, try taking a nap, writing in your journal, or relaxing in a bubble bath.
20. Don’t weigh yourself too often; it’s not about the number on the scale but how you look and feel. Weigh yourself once a week to keep tabs on how you are progressing.
21. Park further away from the shops.
22. Take up a hobby to keep your hands occupied, like knitting or crosswords.
23. Set small goals to help you stay motivated.
24. Think about past achievements.
25. Do weight loss with a friend, partner or group.
26. Lift weights while you sit and watch TV.
27. Brush your teeth directly after dinner.
28.Reward yourself for reaching a goal – but not with food!
29. Forgive yourself for slip-ups – you’re only human.
30. Eat fruit instead drinking fruit juice.
31. Get a pedometer and log at least 2000 extra steps.
32. Wash and wax your car by hand.
33. Craving chocolate? Savour five small pieces.
34. Choose brown rice over white.
35. Don’t skip meals, especially breakfast.
36. Get seven to nine hours of sleep a night.
37. Read your list of reasons to lose weight when you want to snack.
38. Take the stairs.
39. Use a salad plate instead of a dinner plate.
40. Cook with chilli or curry powder to boost metabolism.
41. Walk or ride a bike instead of driving whenever possible.
42. Eat a healthy meal or snack before going food shopping.
43. Order from the appetizer menu.
44. Share a main meal with a friend.
45. Save half a meal to put in a doggie bag.
46. Get off the bus a stop early.
47. Avoid alcohol.
48. Play with your kids.
49. Start your morning with a brisk walk or a workout video.
50. Measure your food servings and adjust accordingly.
50. Pack your lunch the night before.
51. Create a menu for a week’s worth of dinners.
52. Don’t keep foods in the house that you can’t say no to.