Ten Tips for Painless Weight Loss – Part II

Today I have three more tips for painless weight loss. These tips don’t require a major change to your lifestyle but can add up to significant changes in your body. In order to lose 1 pound, you need to reduce your caloric intake by 3,500 calories, or exercise enough to burn those calories, or do a combination of both.  So every little bit helps!

4) Use smaller plates (and cups and forks and spoons) — Using smaller plates, glassware and cutlery will help you eat less and you won’t even notice. Large plates result in bigger portions increasing the likelihood of weight gain. In a study run by Cornell University, students supplied with large tubs of free (but stale) popcorn ate more than those given smaller tubs. Today’s plates are much bigger than the ones our parents used and we are a heavier nation than we were then. See any correlation? Use luncheon or salad plates and avoid the “super-size me” syndrome.

5)  Load up on veggies — Now that you have a smaller plate, load up on veggies. They will fill you up and slow down digestion so you will eat less. High fiber vegetables like broccoli, cabbage, carrots and greens are particularly good. You may want to try eating a salad as your first course, using only a splash of olive oil and vinegar. Limit high calorie add-ons like cheese, dried fruit and bottled dressings. Some restaurant salads have 1,000 calories or more (remember 3,500 calories puts one pound of fat on your body) and are loaded up with fat and sodium. Make your own, ask for dressing on the side and avoid high calorie toppings.

6) Don’t eat in front of the TV — Eat mindfully. Make a rule to eat only at the dinner table, sitting down with a plate or bowl (no packages or plastic containers) and with no distractions like TV. Those distractions will cause you to eat mindlessly, and before you know it you will have overeaten, perhaps even 50% more! If you focus on the food you are eating — the taste, texture and smell of it and really savor it you will feel satisfied with less. A Harvard study published this year showed that TV watching was associated with weight gain. Couple that with the effects of eating mindlessly, and your weight loss efforts may be for naught.

Remember to look for our last segment in this series, Ten Tips for Painless Weight Loss, in our next blog.


  1. Lori Young says:

    Great tips that seem so easy to incorporate, but do require a change in behavior. But I’m hopeful. I’m going to apply one tip per week. Each week I will add on a tip along with maintaining the previous week’s tip! This week, I’m going to focus on drinking more water! I’ll keep you posted — thanks Krista! Your website is beautiful and easy to navigate. Love the video feature (you’re beautiful!) and the elements that make it interactive!

  2. Thanks so much Lori! I really appreciate the feedback.

    I know you can do it! You’ve chosen a realistic and smart way to incorporate changes — one day, one week, one step at a time! I’d love to hear back from you periodically about how it is going. All the best!

  3. Tawna Grasty says:

    Krista–I’m so impressed! The website looks great and your tips are simple enough that even I (a TRUE resister of all things low-fat and steamed) am willing to try! You really have me convinced that it’s do-able :D!

  4. Thanks Tawna! Glad you like the blog and the website! I’ll be excited to hear how the tips work for you! Don’t forget to check back next week for the last 4 tips!

  5. Krista,

    Love the new website! Nice touch! The FB daily inspirations are a sweet touch too! Keep rockin’ it!


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