According to a 2009 Gallup Poll, 55 percent of Americans would like to lose weight, but only 27 percent reported that they were actively trying to lose weight. If you belong to the majority of Americans who want to lose weight but do not have hours of time and hundreds of dollars to invest in your weight loss efforts, you can take comfort in the fact that there are simple changes you can make to lose weight.
Read on to learn about these changes, and you may find yourself losing weight without even trying.
#1 Go Ahead and Fidget
A study included in a 2005 edition of the journal Science found that people who fidgeted burned an extra 350 calories per day, and they tended to be leaner than those who did not fidget. Burning an extra 350 calories per day can result in considerable weight loss; in fact, if you burn an extra 350 calories per day, you will be one pound lighter after just 10 days.
To burn more calories by fidgeting, pace around the house while you talk on the phone, or walk across the office to speak to co-workers instead of sending emails to communicate.
#2 Enjoy a Cup of Coffee, or Two
Drinking a cup of coffee in the morning may help you lose weight. A 2011 review published in the journal Gastroenterology Research and Practice found that individuals who were given green coffee extract lost significantly more weight than those in a control group. Specifically, those who were given the green coffee extract lost about 5 pounds more than those in the control group did.
An earlier study published in 1990 in the American Journal of Clinical Nutrition indicated that caffeine consumption resulted in greater calorie burn, and the relationship between caffeine consumption and calorie burn was dose dependent, meaning that increased doses of caffeine resulted in increases in calorie burn. Indulge in a cup of coffee each day before work, and your skinny jeans will thank you.
#3 Increase Your Protein Consumption
Adding more protein to your diet may promote weight loss. A 2011 study published in the Nutrition Journal showed that women who consumed a high protein diet lost more weight and more body fat than those who consumed a diet high in carbohydrates and fiber.
The authors of a study published in 2008 in the American Journal of Clinical Nutrition have suggested that protein consumption aids weight loss by increasing satiation. Eat more eggs, nuts, and lean meat to add protein to your diet.
#4 Take the Stairs
You can incinerate calories by climbing up a flight of stairs. In fact, according to Shape magazine, one minute of stair climbing burns 10 calories. If you can spare just 10 minutes a day for a stair-climbing workout, you will blast away 100 calories in almost no time!
#5 Sip a Glass of Water
Effortlessly increase your weight loss by drinking water. A 2012 study published in the American Journal of Clinical Nutrition showed that study participants who replaced caloric drinks like soda with non-caloric drinks like water enjoyed a 2 percent to 2.5 percent weight loss.
In addition, a 2013 study published in the American Journal of Clinical Nutrition found that increased water consumption coupled with a weight loss/maintenance program resulted in greater weight loss than a weight loss/maintenance program on its own. Drinking more water and making other tweaks to your lifestyle can help you to lose weight without much effort. When combined, all the lifestyle changes discussed here can result in lasting weight loss.