How to lose weight in 2022 in three easy steps

Many of us have decided that there’s no time like the present to shed some of those unwanted pounds – but it can be difficult to know where to start!

Easy weight loss may sound like an oxymoron, but there is no need to resort to restrictive diets. Experts believe that a simple change in eating habits is the best way to lose weight permanently and sustainably.

So, if you’re wondering how to get the ball rolling, check out these three simple weight loss tips to get you started right away…

1. Breakfast is the most important meal of the day

Eating enough lean protein throughout the day will not only help regulate your appetite, but it will also help maintain muscle mass, which in turn supports your metabolism. Eating protein at breakfast is especially important because if you start off with a satisfying and nutritious meal, you’re much more likely to make better decisions for the rest of the day. If you’re not a breakfast person, make sure the first thing you eat has a good bite of protein.

Eggs are the best breakfast food, besides being rich in protein, they also contain a little bit of all the nutrients our body needs. Omelettes are a quick way to eat eggs that you can vary according to the contents of the fridge. Scallions, spinach and cheddar is a simple and delicious combination.

Oats are another great breakfast choice because they have a higher protein content than most other grains. Make traditional Bircher muesli by mixing together oats, apple juice, raisins, yoghurt and cinnamon. Store in an airtight container in the fridge for a quick, protein-rich start to the day.

Pancakes may not seem like a weight-loss success, but we’re not talking about a maple-infused stack here. For the ultimate protein pancake, whisk together an egg, a small banana and a handful of oatmeal in a blender and cook for a few minutes on each side in a good non-stick pan.

2. Pay attention to portion size between meals

The truth is that we often overeat simply out of habit. Our portion sizes rarely reflect our actual hunger levels, and it’s easy to overload our plate simply because we’re used to eating a certain amount. Studies have shown that our stomachs can be retrained to expect less food – this is called our appetite thermostat. If we slowly turn the dial down, by reducing the portion, we will be full with less food. Start by eating about 20 percent less at each meal, you’ll probably barely notice the difference, and you’ll save about 400 calories a day.

Another great way to cut calories is to rebalance the items on your plate, such as:

Do you have pasta or pizza? Treat yourself to a fistful of pasta or one or two slices of pizza, and fill the rest of your plate with salad or vegetables.

Have a roast for dinner? Eat less fried potatoes and less meat, increase vegetables.

Do you have curry? Have a teacup sized portion of curry, an equal amount of rice and add a salad of chopped cucumber, onion and tomato.

Did you eat a sandwich? Treat yourself to an open sandwich to cut the amount of bread in half, or skip the bread altogether and use large lettuce leaves as a wrap.

3. Choose low-calorie drinks

It is a common fact that thirst is often confused with hunger. When they start burning, your first move should be to drink a glass of water and see if they go away.

It is also a good idea to drink a little water before a meal, as this will reduce your hunger and make you less likely to overeat.

Increasing your water intake can help with weight loss, but the same cannot be said for most other beverages. Lattes, soft drinks, and even purportedly healthy drinks like juices and smoothies are often loaded with sugar and surprisingly high in calories. While in weight loss mode, stick to water and tea or coffee, a splash of milk is fine.

Alcohol is another saboteur in weight loss. With a standard glass of wine containing up to 160 calories, it’s easy to see how it can add up.

If you’re trying to lose weight, it’s best to avoid alcohol, but long-term abstinence isn’t necessary. Try to have three to four alcohol-free days each week and limit your alcohol consumption to two to three units on other days.

If cocktails are more your thing, here are some lower calorie options that you can enjoy without derailing your weight loss efforts:

• Low Cal Cosmo – one glass of vodka, top up with sparkling water and add a splash of lime and cranberry juice.
• Moscow Mule Light – one shot of vodka, light ginger beer, lime juice and plenty of ice.
• Low Mo – For a healthier mojito, mix one shot of white rum, lime juice, sparkling water and fresh mint leaves. For sweetness, use stevia drops instead of sugar.

This article is being updated with the latest information.

Have you tried any of these weight loss tips? Let us know your experience in the comments section below