Fitness 

  • Mix up your routine to avoid weight-loss plateaus.
  • Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
  • Go for kettlebell workouts — the average person burns 400 calories in 20 minutes.
  • Add sprinting intervals to your workout to target belly fat.
  • Add an extra five minutes to your cardio routine.
  • Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
  • Don’t just stand there! Do squats while brushing your teeth, calf raises while standing in line, or lunges while chatting on the phone.

At Home 

  • Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
  • Take time once a week to plan out and shop for meals and snacks so you’re prepared whenever hunger strikes.
  • Keep a food journal
  • Put a big chalkboard up in the kitchen to jot down your weekly meal plan
  • Once a week, snap a photo of yourself so you can see proof of your body changing.
  • When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
  • Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
  • Baggy clothes hide your body and encourage lounging around. So even when you’re relaxing at home, wear fitted clothes to keep you on track.
  • Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
  • Don’t keep junk food in your kitchen. If it’s not there, you can’t be tempted by it.

Breakfast 

  • Aim for a 300- to 400-calorie meal.
  • Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
  • You already know never to skip breakfast, but it’s also important to eat within an hour of waking to boost your metabolism.
  • Include at least 10 to 15 grams of protein, which suppresses ghrelin, a hormone that stimulates your appetite. Include eggs, which are proven to control hunger.
  • Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
  • Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels) and include a little fat.
  • Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on hand instead of eyeballing.
  • Bake a healthy breakfast ahead of time to ensure you don’t grab a sugary scone on the run.
  • Make pancakes even healthier by adding mashed baked sweet potato, some pureed spinach and blueberries, or cooked quinoa.
  • Eat a grapefruit instead of drinking juice; the fiber will help you feel full longer, and grapefruit is proven to help with weight loss.

Lunch 

  • Keep this meal between 400 and 600 calories..
  • Double dinner recipes so you can have the leftovers for lunch.
  • Pack five salads on Sunday night so your healthy meal is already made.
  • Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
  • In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning.
  • For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
  • Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
  • Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.

Dinner 

  • Keep this meal between 400 and 600 calories. Serve yourself a smaller portion so if you like going back for seconds, you’re really just ending up eating a normal-sized portion.
  • Use salad-sized plates instead of dinner-sized ones.
  • At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you’re more likely to get greens with your dinner.
  • Chew gum while cooking to keep from snacking.
  • Salt causes bloating and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead.
  • Celebrate Meatless Mondays by making a meal starring beans (another weight-loss aid). You’ll love this sweet potato and black bean burrito.
  • Spray on salad dressing instead of pouring.
  • Cut veggies into larger-sized chunks. The more chewing you have to do, the slower you’ll eat, allowing your brain to recognize the “I’m full” sensation.
  • Freeze pureed veggies to add extra fiber to sauces and soups.
  • Halfway through your meal, stop and drink some water and decide if you’re really hungry for the rest or if you’re just eating it because it’s on your plate.

Snacks 

  • Keep snacks to 150 calories or fewer.
  • Aim to consume at least five grams of fiber to really satiate your hunger.
  • Go for protein instead of sugar to keep energy levels going strong instead of crashing. Edamame in pods is the perfect snack since it takes some time to eat and a one-cup serving offers 12 grams of protein.
  • Always bring snacks on the road to avoid having to hit convenience stores, fast-food chains, or airport food courts.
  • Keep snack centers in the fridge and cupboard to avoid grazing and eating out of containers.
  • Make 150-calorie non-perishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
  • Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating..
  • Munch on an apple. It is full of fiber and works as a natural appetite suppressant.

Desserts 

  • Eat a little something sweet every day to satiate your cravings and to avoid inhaling an entire pint of ice cream later.
  • Use fruit to add natural sweetness instead of white sugar.
  • Add veggies to baked goods.
  • If you’re constantly craving high-sugar, high-fat foods, it may mean you need to eat more protein.
  • Add protein powder to sweet recipes to boost the nutrition.
  • When making cookies, bake half the batch and scoop the rest into ice cube trays. When your sweet tooth kicks in, pop out one and bake it to satisfy your craving without breaking the calorie bank.
  • Make your own low-fat ice cream using frozen bananas and peanut butter or luscious cherries and chocolate.

Food Swaps 

  • Use veggies like carrots or zucchini in place of spaghetti.
  • Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.
  • Nosh on baked carrot chips instead of greasy potato chips.
  • Use silken tofu in place of cream for some recipes such as this dairy-free chocolate mousse.
  • Pour almond milk in your cereal instead of skim milk.
  • Choose a whole-wheat wrap instead of two slices of wheat bread.
  • Use sliced strawberries on your PB&J instead of jam.
  • Swap out your hamburger patty for a veggie burger.
  • Go open-faced to cut calories and carbs.

At Work 

  • Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert.
  • Use your lunch break to work out and then eat later while working.
  • Brush your teeth right after each meal and snack to avoid noshing on your co-worker’s bowl of M&M’s.
  • Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
  • Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
  • Walk to a co-worker’s desk to chat instead of instant messaging.
  • Sit on a yoga ball instead of a chair to work your core.
  • Keep healthier dessert options on hand so you have something to enjoy during office birthdays and other celebrations.

When Going Out 

  • Check out menus online before heading out so you have a few healthy options in mind.
  • Choose menu items that are grilled, baked, blackened, steamed, or broiled instead of fried or breaded.
  • Eat a little something before heading out, like a handful of almonds, so you don’t arrive at the restaurant famished.
  • Always start your meal with a salad. It’ll fill you up, making you eat less of the actual meal, and it’s way fewer calories than typical deep-fried or cheesy apps.
  • Ask for all dressings, condiments, and sauces on the side.
  • Opt for the baked potato instead of french fries, and yes, eat the skin!
  • Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.
  • For wine-lovers, order one glass instead of splitting a bottle.
  • Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
  • You don’t have to skip dessert. Order one and split it with your dinner partner.