Do you ever wonder if you could make any small changes to lose weight without adding any extra stress into your life, and more importantly without going hungry?

By simply making the small changes of eating some healthy foods every day, exercising 3 times per week, and drinking more water every day, you will start losing weight without being hungry or overwhelming yourself.

I am all about making weight loss easy, finding the little things that make a big difference… and teaching others how to lose weight without having to be hungry.

When it comes down to it, the key to healthy weight loss is a combination of healthy eating and exercise… but being able to be successful in these areas is a big task.

By making a small change in your diet and exercise habits when you are just starting your journey, you will be able to start experiencing immediate weight loss progress without overwhelming yourself.

This is exactly how I was able to finally change my eating habits, exercise consistently, and lose weight permanently… by making small changes that I could confidently maintain, and then improving gradually as I got used to eating new healthy foods and exercising more often.

If you dedicate to making small but consistent improvements, then you’ll be able to lose weight and stay on track with your weight loss efforts until you have attained the body and health that you have always wanted!

Below are some very small things you can do to lose weight, and start your journey of building healthy habits that last.

Make these 3 simple changes to help you lose weight without hunger or stress!

1) Find a healthy food/meal that you love, and eat it every day

If you want to lose weight, then the most important step to take is making an improvement in your eating habits / food quality.

To start with, simply find some healthy foods that you think are tasty, and start eating some every day.

There are three simplifying advantages hidden within this one step:

#1- By choosing a healthy food that you actually enjoy, or better yet a full healthy meal… You allow the most important aspect of your weight loss efforts (healthy diet) to become an enjoyable and natural part of your lifestyle, rather than a burden that you have to constantly struggle with.

#2- By starting small, you give yourself room to eat some of the things that you normally do, while still making definite improvement in your eating habits and also consistent progress towards your goal weight.

#3- With the help of the two advantages mentioned above, you put yourself in a position to make being consistent easy… so you will be able to make progress every day and get to enjoy your fat loss results stacking up over time with consistent dedication/improvement!

You may even already know a couple of healthy foods that you like… but you may be reluctant to eat them because you don’t realize how much of a difference one small change can make.

Find a healthy food that you think is tasty, or better yet a few healthy foods that you can combine into a balanced meal, and dedicate to eating some every day so that you can start building healthy eating habits and losing weight, without hunger or stress.

Once you have built a habit of eating a healthy meal every day, you will be able to step up your game, and make another addition/improvement… and you’ll still be able to maintain your healthy diet with confidence.

With the addition of a healthy meal you will replace some of the unhealthy foods that you are eating, and you’ll be consuming fewer calories while getting more energy and nutrients. So you’ll be losing weight and you won’t feel hungry!

Here are 5 healthy foods that are very familiar to most people and are easy to start losing weight with.

Or if you want to get a better understanding of how eating more healthy food helps you lose weight far more effectively than focusing on restrictions, read “Clean eating Vs Counting Calories”.

2) Find an activity that you love, and do it a few times per week

It’s also very important to incorporate exercise into your healthy eating habits / weight loss efforts. Find an exercise or workout that you truly enjoy, and dedicate to doing it 3 times per week. If you work hard, all it takes is 15 minutes per session.

The powerful combination of healthy diet and exercise together will give you super fast and high quality results in your transformation, and so you’ll be very happy with your decision to add it into your healthy routine.

Exercise is something that you should look forward to, instead of dreading.

A workout routine should not be something that consumes your free time and drains your energy… but rather something that takes up a minimal amount of your time throughout the week, and that actually GIVES you energy!

You can actually make an amazing impact with your workouts with less than an hour per week… and with the right choice of activity you can actually begin to enjoy your exercise routine.

The ability to enjoy your workout routine requires two things:

#1- For exercise you should pick an activity that you like and can be happy doing consistently, rather than picking something that you don’t enjoy because you think it would be more effective at burning fat.

#2- To enjoy your routine you have to realize that it only takes a few days per week of exercise to get amazing results. Most people end up exercising 0 days per week because they think you have to be perfect and workout every day… but all of a sudden being consistent doesn’t seem all that hard when you simply dedicate to 3 times per week.

It’s not that you are making a sacrifice by only working out 3 times per week… even some of the people you see who are in peak condition with 6-pack abs swear by working out 3 times per week, and resting proudly for the other 4.

Personally I like to stay as active as I can throughout the week, and I supplement my major workouts with all different kinds of light activities to keep my metabolism high and my muscles flexible/recovering… but I usually only do 3 main workouts per week.

Now my routine has become more strict by choice, in trying to strive for getting in great shape beyond just weight loss… but what I want to share with you is the same level of freedom that I gave myself while I was losing 80 pounds and still in the process of building healthy habits.

I knew that lifting weights and doing high intensity interval training would be very effective and so sometimes I did those things… but sometimes I just wanted to go for a bike ride or to do bodyweight exercises in front of the TV.

I realized that the most important thing was that I kept up my activity levels consistently, and kept making progress towards my goals even if my routine was sometimes (usually) less than perfect.

Ultimately the most effective routine is going to be the one that you actually stick to, regardless of whether there are other ”better” exercises out there.

What would be really bad is choosing an exercise that you don’t like, which you thought would be effective… but turns out to be not so amazing after all.

Jogging is one such exercise that is over utilized, and even though I actually enjoy jogging sometimes now that I am in good shape… I have to pick on it / warn against overuse of it since so many people dread it, yet feel that it is essential despite it not being as effective as you would think.

I sometimes like jogging when the surrounding is right, such as on a nature path… and just the other week I got my wish when my bike tire went flat by the river, and I jogged my bike back home!

Jogging like that is something that I never would have been able to do when I was overweight… yet still nothing that I care to do all that often anyways.

Neither jogging nor biking are optimal for fat loss, however I DO enjoy riding around town on a bike, and so I incorporate it into my routine whenever I feel like it.

Always be proud of your workout, no matter how small. By doing anything at all, you do the most important thing, which is build healthy habits. So simply get your heart rate and breathing rate up, and work those muscles!

Jogging isn’t all it’s cracked up to be as far as it being a good exercise for weight loss, especially for obese people. It does burn fat while you are doing it… but for people who need to lose lots of weight it’s often more trouble than it’s worth.

People who are heavy often find jogging painful, and considering how grueling it is and how difficult it is to sustain the movement for any length of time… if jogging isn’t your thing then you can confidently leave it behind for something you enjoy more.

Even for those who CAN jog for miles, it’s not as effective as a shorter, high-intensity session of sprinting or any other workout/exercise performed at high intensity.

Here are some different ideas for exercise:

Walking
Jogging
Bodyweight exercises
Weight Lifting
Cycling/Biking
Hiking
Swimming
Sports

Bodyweight exercises are a favorite of mine, because they can be done from anywhere and do not require equipment, and also because they work both cardio and muscles.

There are tons of different types of bodyweight exercises that you can do, but don’t underestimate the simple power of the basic 3: Push-ups, squats, and sit-ups.

With these three exercises you can get a great workout for your upper body, your lower body, your core, and of course… your heart.

Lifting weights is also a great way to burn fat, which is something that a lot of people still do not know. By adding resistance to your workout, you will be able to get a good burn for your muscles AND for cardio at the same time.

Lifting at a lower weight with a higher number of reps will give you a greater cardio burn, and lifting at a higher weight with a lower number of reps will work your muscles more.

Lifting weights is great way to exercise for weight loss, for both men and women. Beyond the fat loss benefits it provides… it will help you retain muscle while you are losing weight, and with enough dedication it will help you build muscle too, which is very important for building an attractive body.

This goes for ladies too! Girls don’t be afraid that you will get bulky from lifting weights, it will simply give you a curvy and sexy shape, and help you reach your weight loss goals even faster.

Guys get bulky/shredded, and girls get curvy, and in both cases it’s all good news.

But all of this talk about effectiveness aside, the most important thing is to find a form of exercise that you can actually look forward to and dedicate to doing it a few times per week, then you’ll be losing weight in a way that actually reduces stress instead of adding it.

3) Drink more water

Drinking more plain water is one of the most easy things to change to lose weight.

You might think that water only gives you a little boost when it comes to burning fat, but it actually makes a huge difference.

Lots of people focus on the fact that water increases your metabolism which is actually true, but it actually combines with an even more powerful factor which is that drinking more water replaces your craving for sugary drinks, and also foods.

So by drinking more water you can significantly decrease your daily calorie consumption at the same time increase the rate at which you burn calories/fat.

Simply drink ½ gallon of water or more every day, and you will automatically reduce the unhealthy beverages that you normally drink, as well as replace some unhealthy food, and ultimately lose weight by having made a very small change in your life.

The easiest way to make drinking a lot of water easy is to buy a big water bottle, fill it in the morning, and drink the whole thing throughout the day.

This way you won’t have to count how many glasses you drank, and you can simply drink one big bottle every day.

So today make the simple but super powerful change of drinking more plain water.

Bonus Step: Let go of perfection

This bonus step is less of a tangible action step, and more of a mental preparation…. but it is still very important.

In the spirit of making little changes to lose weight… one of the best things that you can do is to stop trying to be perfect with healthy eating and exercise.

One of the biggest reasons that people feel overwhelmed and give up on weight loss over and over again is because they feel that they need to do way more than is needed to actually cause weight loss.

The reason that most people fail to see any exciting results from their efforts is NOT because of not doing enough throughout the day/week, it’s actually more often caused by trying to do too much, and not being able to sustain such a strict routine.

Starting on the first day of their journey, people will often try to hit the ground running with the same diet and exercise routine of a trained athlete, and they don’t realize that they could give themselves some “wiggle room” and make amazing, consistent progress while being far less than perfect.

So as you begin your weight loss journey this time, let go of trying to be perfect and focus on making consistent and permanent improvements in your habits.

To succeed with your transformation without ever having to go hungry, simply focus on making these 3 easy changes to lose weight:

#1- Eat at least one healthy meal that you like every day

#2- Do a workout that you enjoy 3 times per week

#3- Drink more water

Now that you know what to do to lose weight, if you want to learn more about how to effectively make these changes consistently, without overwhelming yourself, check out my top 3 weight loss tips. These 3 tips are what helped me make healthy changes in my habits, stick with them… and ultimately what helped me lose 80 pounds and keep it off.

If you want to make all three of these small healthy changes in your life today, and have an effective plan to stick to while doing so… try the 7-day weight loss challenge! This challenge will help you to start eating healthy every day, as well as show you how to start exercising with consistency.