Simple, Healthy Recipes for Weight Loss

One big issue I see with folks who are having trouble losing weight is not just a lack of motivation to but a tentativeness to get started now. Often I hear, "I don't have the time to cook." With this in mind, I've put together these simple, healthy recipes for weight loss that will have you on your way to dropping those pounds quickly.

1. Smoothies: A monkey can operate a blender. Get one. A blender not a monkey. Healthy smoothie recipes for weight loss are not hard to come by. Most people like to share their creations with the world. Here is a great one to try:

Mango-Peach Smoothie: Perfect for breakfast. Just add 1 sliced peach, 1 sliced mango, 1/2 cup of orange juice, and 1/2 cup of low fat vanilla soy milk.

Peanut Butter and Banana Smoothie: This is a delicious snack. Add a spoonful of reduced fat peanut butter, 1/2 cup of yogurt, 1/2 cup skim milk.

And here's a little tip: A small portion of dark chocolate is a healthy way to make any smoothie tasty.

2. A grain, a green, and a bean: Here is another recipe we can borrow from the vegetarian weight loss diet plan. And its a balanced meal with great sources of protein and fiber. All three are really quick to heat and serve.

Simply pick a grain. I like to use rice, cous cous, millet, or quinoa.

Then pick a green. My favorites are turnips, collards, spinach, or kale.

And finally, choose a bean. There lots of them but I tend to stay with chickpeas, white beans, or lima beans.

3. Soup: Add your favorite vegetables, beans, and/or meats to vegetable stock or low fat and low sodium chicken stock and you've got yourself a delicious meal that can cook while you enjoy your Sunday afternoon. These are really easy to make in a crock pot. It's not always easy to be a meal planner for weight loss. But with soup you can usually make a lot of it at once and eat the rest for leftovers during the week. You can't go wrong with this vegetable soup. Here's one that I like. Just add all of the following ingredients into a pot and simmer for an hour:

1 teaspoon of olive oil

3 chopped zucchinis

1 diced onion

1 can of navy beans (rinse)

1 diced potato

1 lox low fat and low sodium vegetable broth

1 bag fresh spinach

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10 Painless Ways to Lose Weight

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?

• Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves? 

• Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food. 

• Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!

10 Ways To Get Back On Your Weight Loss Goals

Sticking to a weight loss regime can be a hard job especially if it involves losing the weight in long period of time. The first few weeks it is easy to keep motivated especially if you can see the pounds falling off. As time progress, weight loss can slow down, maybe hit a plateau, hit a few parties, or simply lose interest and perspective.

Before you know it all the good work seems to disappear and the pounds slip back on. So what can you do to get back on track? Read our tips on how to get back on your weight loss goals and avoid more disappointment.

Short term mishaps:

1# PUT IT BEHIND YOU.

Did you find yourself in a binge week or two? Well it happens especially if circumstances are full of temptations. The trick here is not to give up and not to panic. If you keep dithering about that meal last night, or the party last week and how much you eaten or drank, then you will be spending your energy on things you cannot change. The result will most likely be to feel bad and comfort eat. Then you will definitely be putting the pounds back on.

Put it behind you and get back on track. It is unlikely that one day’s overeating will tip the scales, but if you give up now it will be even harder to start again. Go back to your plans, re-evaluate and continue with your goals. See also: How to stop binge eating at night.

2# DON’T BE HARD ON YOURSELF.

If you slipped out of your goals and had a bit more than you should don’t go back thinking that you have to make up for it. What happened happened and treat it as a little mishap. It is common for people to say I had that chocolate at dinner so I will skip supper, or I had a bit extra last night I will eat less today. Cycling calories through the days can have a benefit, but torturing or starving yourself to make up for calories will only feel hard and you are likely to give up altogether. Just go back to eating healthy and it will all follow its course.

3# RE-EVALUATE YOUR REGIME

Do you find yourself slipping up all the time and it is hard to stay on your weight loss goals? Well it could be as simple as the regime you are following is not ‘good’ for you. There are hundreds of weight loss regimes, diets, and methods to choose from. You can also read our most popular diets reviewto help you with your decision. Maybe the regime you are following has worked for thousands of people or it was great 2 years ago when you did it but this time it may not be what you need.

Go back to the beginning and think what makes you slip up, what is hard about it and why it doesn’t work. Re-evaluating a weight loss regime applies to both short term and long term goals. It could be that you hit a plateau, or you feel bored after dieting for a year. Even if a regime worked for a period of time it may be good to re-evaluate and see what you could change, add, remove adapt. Make you weight loss follow you and not always the other way around.

Slowdowns and plateaus:

4# MOTIVATE YOURSELF.

Plateaus happen to more or less everybody. Your body keeps adjusting to losing weight and it can slow down in the speed it loses weight. This tends to be the time when people lose motivation and start feeling frustrated. First be realistic about it and be patient. Maybe you haven’t lost much the last weeks but keep in mind that it can happen. It is important to keep your motivation going. Do re-evaluate your regime first (see above).

One way to start in motivating yourself is by thinking how much you have achieved so far and concentrate on the positive. Remind yourself why you wanted to lose the weight in the first place. Make a motivation list with all the goals and things you want to gain by losing weight. Is it to look good on your wedding, or for health reasons, to fit in an outfit or to feel better about yourself? Whatever the reason is what made you start in the first place. For more motivation tips also read our ‘I want to lose weight but have no motivation’ article.

5# BEAT THE BOREDOM.

Boredom is another major factor why people give up weight loss dieting. Following a specific diet for a couple of weeks can be easy, but following the same all diet for months can be like a prison sentence and no surprise people want to just escape from it. Firstly is best to opt for weight loss regimes which promote a healthy balance diet rather than restrictive diets. The first ones tend to allow more freedom in choosing menus and the foods you can eat and so it is harder to feel bored. An example is Mediterranean style diets which tend to include foods from all categories and have a vast amount of recipes and menus. See also: The real benefits of the Mediterranean diet.

Another option is to change the regime you follow. I have already mentioned above about re-evaluating your regime and whether it works for you. Look around as well and find a regime which works for you.

6# GET PHYSICALLY ACTIVE

If you have hit the dreaded plateau point and you are not sure how to get going again try being more physically active. Plateaus and slowdown can generate a lot of frustration and you can easily give up on your goals. Physical activity whether is structured exercise or just going for a walk can increase the amount of calories you burn and kick start the weight loss again.

Chose something fun which you will enjoy and you are likely to stick to it. Going to the gym is not to everybody’s liking (including me) or budget. However, there are so many fun activities and options to choose from. Look at a local club or gym to see what other activities they offer. Some ideas are: start a class like dancing or Pilates, start swimming possibly as a family activity, join a sport or see if there are running groups in your area.

As a start think what do you like and what suits you. Then search to see what’s available and go for it. Once you start seeing the results and feeling the benefits you will not want to stop.

Starting again:

7# THINK POSITIVE

It is time to stop being negative about yourself and start loving what you see in the mirror every day. Maybe you have a few or a lot of extra pounds and it could be that you are fed up with the way you look. However, if you are always negative about your weight you will only make yourself feel bad and struggle through ‘must do’ weight loss diets.

Change that attitude towards to a more positive and loving way, your body is something precious and it does deserve the best you can give to it. Losing the extra weight is not about punishing yourself for all the takeaways and binges of the last years but more like looking after ‘you’.

8# TAKE ACTION

It is all good and well to say you need to lose the weight but it won’t come off by talking. Take action. Set a day and start. Planning is a very helpful tool for achieving your goals and it can be your starting point. Set a day for planning, a day for choosing your regime, a day for getting all ready (shopping, clearing cupboards etc) and a day for starting. Why not read our 20 rapid weight loss tips for extra ideas.

If you leave it to an abstract ‘I am going to start’ it may never happen or there may 100s of excuses why it should be tomorrow. Set clear days and stick to them.

9# GET SUPPORT

For a lot of people finding the motivation and going the mile alone can be difficult. Having someone to do it together can provide the drive and the motivation to start again and stick to a weight loss regime. Studies also support that the most successful ‘dieters’ are those who have support.

Support can come from a lot of different sources and in many ways. Weight loss clubs could be one of them. Moreover, support could come from family, in terms of help or an ear to listen to you. A very close friend of mine wanted to lose weight but could never stick to it or stay away from temptations until her husband decide to be her weight loss ‘coach’. He supported by eating healthy and even went as far as preparing meals and packed lunches for work. It is needless to say that the result was success.

10# FIND YOU NEMESIS AND PREPARE FOR IT.

People often have a reason why they slip off their goals or why they find it hard to get back on. This reason can be different for each one and could range from not being able to resist a chocolate to I haven’t got time to cook. That reason is your little nemesis which makes your life hard. Make a list of all the things you may think will be affecting you or do affect you in reaching those weight loss goals. Are you too busy, don’t like weight loss diets, or are there too many biscuit tins in work? Whatever it is work it out and work a plan for it.

There are ways to work around busy lifestyles when ‘dieting’, or opt for weight loss regimes which are flexible and suit your taste and lifestyle rather than strict weight loss plans, or little tricks you can do to cut down on the biscuits and sweets (see also how to control your desire for food). Losing weight can be as flexible as you want to make it.

However, don’t forget to be realistic in what you expect from your weight loss regime. If you want to follow a relatively low calorie diet, and lose a lot of weight fast, but without giving up sweets or chips it may not be possible.