37 Weight-Loss Secrets That Only Take A Minute

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Swap juice for a juice spritzer.

Combine your favourite juice (half of your usual amount) with plain or sparkling water. You can cut up to 355kJ (85cal) per glass - and lose 2kgs or more a year.

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Pay cash for treats.

Anytime someone offers you goodies (like that coworker with a serious baking habit) - and you accept - put $2 aside. Then give the money to your kids or a friend. When you literally pay for treats, you're more likely to say "No, thanks."

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Study the wrapper.

At a quick glance, that chocolate bar (or a bottle of juice, bag of crackers, or bag of nuts) appears to contain 920kJ (220cal). But a closer look may reveal that it provides two or more servings - which more than doubles those kilojoules. Be sure to take a close look at the nutrition facts before digging in so you know exactly what you're eating and can plan the rest of your meals and snacks accordingly.

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Pack a lunch.

Dining out more than five times a week may make you eat more - nearly 1,255kJ (300 cal) a day - than if you dine out less frequently. If you prep and chop some basic ingredients over the weekend (think veggies, grilled chicken, etc.), you can easily make a whole grain sandwich or salad in 60 seconds or less.

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Dip your bread.

Use olive oil on your bread in place of butter. In one study, dippers ate a total of 217 fewer kilojoules (52cal) on average than those who used butter.

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Sprinkle flax on your breakfast.

High-fibre, ground flaxseed can help curb your appetite, so you eat fewer kilojoules throughout the day. Add it to yoghurts, smoothies, and porridge.

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Supersize your H2O.

Buy the big bottle when it comes to good-for-you stuff such as water: You'll drink more, which will help curb your appetite and ward off cravings for kilojoules your body doesn't actually need.

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Trick your tastebuds.

Sucking on a cough drop can stop cravings instantly, helping you cut back on excess kilojoules.

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Call a friend.

Fill loneliness with a conversation - not cookies or other sources of excess kilojoules.

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Keep a food journal

Logging what you eat will keep you accountable which can help you cut kilojoules and stay in control. No need to record your snacks and meals perfectly or review what you wrote - the benefit is in the writing itself. If you're more of a visual person, download a photo food diary app.

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Spray-don't drizzle.

Use an olive oil sprayer to add flavour to salads, chicken, fish, or pasta - without all the kilojoules. A 2-second spray evenly distributes about ½ teaspoon of oil, compared to the 2 or 3 teaspoons you might get when pouring. That'll save you up to 418kJ (100cal) per use.

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Buy small.

The bigger the package, the more you're likely to eat - up to 44 percent more, according to one study. Look for portion controlled snacks or divide food up into smaller snack bags before digging in.

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Add sprint intervals.

If you typically jog (or bike or row) at a steady pace, add a few 30- or 60-second sprint intervals to your routine. These bouts of exertion allow you to cover more distance and burn more fat and kilojoules- without lengthening your workout. The increased impact will also help make your bones stronger.

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Measure before cooking.

It's easy to overeat pasta, but not if you cook the right amount at the start. For a perfect portion, keep a 10c piece near your spaghetti. Its diameter is around the size of the 60g stack (about 836kJ - 200 cal) that you should serve per person. For an exact measurement buy a dry-pasta measurer. 

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Buy tickets to a spooky movie.

You're less likely to eat when you're fearful - but more likely to nibble when you're angry or happy.

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Drop and do 10.

Before you pry open that tub of ice cream, do ten sit-ups or push-ups. Doing something physical can put you back in touch with your body and your goals, making sweets less appealing.

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Take a whiff.

When you really want those fresh-baked cookies, try this: Indulge in the smell for 30 seconds. Then place a small piece on the tip of your tongue for another 30 seconds. Savouring the smell and taste can help you stop at just one cookie.

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Have chunky soup.

People who ate soup containing large vegetable pieces reported feeling fuller and ate 20 percent less during lunch than those who had a puréed soup made of the same ingredients. 

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Blot the fat.

You can dab off about a teaspoon of oil - or 167kJ (40cal) and 4.5 grams of fat - from two slices of pizza.

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Skip "light" foods.

The weight of food - not just the fat and kilojoules - is what fills you up. Eat less and still feel satisfied with low-kJ heavyweights such as oranges, strawberries, grapefruit, rockmelon, cooked spinach, leafy greens, and broccoli. 

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Order fish.

Varieties rich in omega-3 fatty acids - tuna, mackerel, cod, and salmon - may help you drop pounds by improving fat metabolism. Overweight people who ate a reduced-kJ diet that included fish every day lost about 20 percent more weight than those on a fish-free diet

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Post inspiration.

To keep yourself on track, place quotes in strategic spots where you might need some motivation: on the fridge, TV, dashboard, or computer. Some suggestions: "If you're not hungry enough to eat fruit, you're probably not hungry." "I am choosing progress over perfection."

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Pack a healthy snack.

Before you head out for the day throw a healthy snack or two into your bag. Having something wholesome on hand will help you stay away from vending machine treats that are likely high-kJ and low in nutrients. Carrots and hummus, raw nuts, fruit, and low-sugar meusli bars are all smart choices.

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Swap wine for champagne.

A 150mL glass of red has roughly 523kJ (125 cal), and a glass of white has, on average, 502kJ (120cal). Champagne, however, is served in a slightly smaller glass and is also less calorific, clocking in at roughly 376kJ (90cal) for a 120mL serving.

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Pack a bag.

Toss your workout clothes, sneakers, and a water bottle into a bag before bed, so all you'll have to do is pick it up and go the next day.

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Plan an active outing.

According to a Journal of Physiological Behavior study, people tend to eat more when they dine with other people, likely because they spend more time at the table.

To ward off overeating and also burn kilojoules, shoot your friends a text and suggest making your next outing an active one. Hit a hiking trail, try a new workout class, or play a game of tennis. It doesn't matter what you do, just get moving.

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Swap your sandwich for a salad.

Two big slices of bread with mayo can tally up to 2,300kJ (550cal).

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Drink, drink, drink.

Dehydration can slow your metabolism by 3 percent. At a weight of 68kg, that would be about 188 fewer kilojoules (45cal) burned a day - which could mean 2 extra kilos a year.

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Brush.

Head to the bathroom and brush your teeth right after you finish eating. The minty taste will send a signal to your brain and tastebuds that your meal is over and it's time to stop eating.

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Take out your bike.

Hop onto your bicycle instead of into your car when you're going short distances. It takes about the same amount of time to bike 3kms as it does to drive.

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Set your alarm an hour earlier.

Set your alarm an hour early so you can squeeze in a workout. A recent Japanese study found that when you exercise before breakfast, you metabolise about 1,171 more kilojoules (280cal) throughout the day, compared with doing the same workout in the evening.

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Skip your nighttime snack.

A study in the British Journal of Nutrition reveals that eliminating nighttime snacks helped people consume 1,004 fewer kilojoules (240cal) daily.

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Put your phone away when you eat.

Being distracted during meals is linked to weight gain.

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Skip the sports drink.

They're filled with kilojoules and sugar. If you’re working out less than an hour, you can just drink water.

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Make entrée your go-to.

Next time you dine out, opt for a healthy entrée instead of a main and pair it with a small salad with the dressing on the side. Most restaurant dishes pack more than 4,184kJs (1,000cal), so you're bound to make a better choice by eating smaller portions - especially when you're prioritising greens and other veggies.

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Portion out high-kJ foods.

Sure, nuts and avocado are good for you, but they're high in kilojoules - and it's easy to eat more than your fill. To ensure you stick to a weight loss-friendly serving size, buy pre-portioned foods instead of ones in large containers. Alternatively, portion things out before sitting down to eat. Not sure what proper serving sizes look like? 

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Use condiments first.

Dish out however much butter, oil, dressing, or mayo you plan to use in your dish, and then put the bottle away before you start cooking. You’ll automatically use healthier portion sizes, which can save you hundreds of kilojoules.