This document provides 8 easy ways to lose weight without expensive programs or strict dieting. The tips include reading food labels to count calories accurately, eating nutritious snacks every 3 hours to prevent overeating, increasing fiber intake from whole grains and produce to feel fuller longer, balancing meals instead of skipping them, drinking water to reduce calories from sugary drinks, increasing daily physical activity gradually, using portion control by measuring foods, and keeping a food diary to identify areas for improvement.

1. BASICS
8 Easy Ways to Lose Weight
Did you know that there are easy ways to lose weight? Not everyone has
the money for an expensive commercial diet, a personal trainer or meal
delivery service. And you may not have the willpower to stick to calorie-
counting for the long haul. But that doesn't mean that you can't change
your body. Use these easy ways to lose weight without the fuss or the
expense.
By Updated on December 18, 2020
Jennifer R. Scott Medically reviewed by Mia Syn, MS, RDN Print
1 Learn to Read Labels
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The easiest way to lose weight is to pay attention to food labels. If you
Comparing labels is crucial for making the healthiest choices required to
lose weight.
2 Eat Nutritious Snacks
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wantto countcaloriessuccessfullyyouneedthisskill. You should know
how to nd a food'scaloriccontent and more importantly, itsservingsize.
Butbecareful becausesome ofthenumbers arenot always accurate.

2. Verywell / Alexandra Shytsman
You can help prevent overeating and maintain blood sugar levels by eating
will back re on your e orts to eat better and practice portion control.
aim for a healthful, satisfying snack, such as an apple and some reduced-fat
cheddar cheese.
3 Curb Hunger With Fiber
Verywell / Alexandra Shytsman
They're naturally low in calories, so you can eat more of them and have less
room in your diet for less healthful foods. Plus, the ber in whole-grain
foods and produce will help you feel fuller longer (which helps you control
weight.
4 Eat Balanced, Nutritious Meals
Eat a healthy protein meal. Digital Vision
that skipping a meal or two is a great way to cut calories. But in the end,
if d l l l h l h l h k
a balanced,nutritioussnack abouteverythreehours. Gettingtoo hungry
Makesureyou know how manycaloriesshouldcomefrom snacks,then
Fiber-richfoodsdo morethan providenutrientsthat improveyourhealth
andreduceyourrisk fordisease.Theycan also help you lose weight.
portions and avoideatingwhenyou'renothungry) and as a result, lose
One ofthe worst waysto lose weight? Skippingmeals.Many peoplethink
they oftenfail to lose weight. You'll be more likelyto overeat orevenbinge

3. healthy eating plan in place.
5 Drink Plenty of Water
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Water helps you lose weight in several ways. First, drinking more water
gain with water cuts hundreds of calories. In fact, if you do the math, you'll
by ditching soda! Don't wait until you're feeling thirsty to drink
water. Thirst can be mistaken for hunger, causing you to overeat. Don't
6 Move More Often
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It is di cult to lose weight and keep it o without exercising regularly. But
10 minutes to 30 or 40 minutes a day, most days a week, to see bene ts.
weight.
7 Practice Portion Control
eat ifyoudo noteatregularmeals. Planhealthy mealsthat keep your
mayhelp alleviatebloating. In addition,replacingdrinksthatcause weight
besurprised atthenumberofcaloriesyoucan lose anddollarsyoucansave
like water?Try makingfruit- andherb-infused avored waterto satisfy
yourcravings.
youdon'thaveto exercisehardto lose weight.Just add more physical
activityto yourday. Start outtodaybytakinga brisk walk homefrom the
grocerystore orlearnhow to biketo lose weight.Work yourway up from
Plus,exerciseboostsyourmetabolism, makingiteveneasierto lose

4. clearstockconcepts / Getty Images
Measuring food may seem like a chore, but it will prove invaluable in your
e orts to lose weight. But you don't have to weigh everything you eat. If
consume two or even three times the recommended serving. By measuring
your food before you eat it, you'll make sure you're eating the right
amount.
8 Write It Down
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What's the most important thing you should do if you want to lose weight?
Keep a food diary. All you have to do is jot down what, when, and how
your current eating habits so you can identify the changes you need to
make to lose weight.
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youdon'thave a handyscale, useyourhandto measure portions.There are
certainfoodsthat areeasyto overeat andyou mayndyou usually
muchyoueat in a notebook.Afooddiary will giveyou a clearpicture of

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