10 Steps to Speed Weight Loss

Here are 10 steps to help you loss weight:

1. Switch up your snacks. Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch as as apple slices with peanut butter.
2. Cut out high-calorie condiments and sugars-Instead of using sugar in your coffee try splenda. Use mustard on you burger or sandwich instead of mayonnaise and order your salad dressing on the side so you can control the amount you eat.
3. Hoff it- Exercise is key! People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk.
4. Anticipate temptation-If you know you can not resist freshly baked brownies, don't keep a mix in your pantry. If you are going to friends or family members and know you'll have a hard time, make a decision before you get there about what you will eat and stick to it!
5. Try the veggie-loaded plate method-Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates.
6. Skip the Fast Food- Adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss.
7. Limit the calories you drink- While most people understand sugary sodas add calories, Banes sees a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you'd be better off eating the fruit than drinking the juice.
8. Be accountable- Whether you have a diet buddy you check in with, a support group or a food dairy keep track of your daily food choices takes only a few minutes, but can double your weight-loss success.
9. Order smaller portions-Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss.
10. Acknowledge your success- People who believe they can succeed with weight loss actually do lose weight more successfully.

These are small changes, all of which can easily be made, will quickly add up to more pounds lost over time!