Lose 3 Pounds in 1 Month Without Dieting

Want to lose weight but don't know where to start? Maybe you keep falling short because you're trying to make changes that don't fit your lifestyle. Let me share a little secret! With small changes you can lose much more weight and keep it off. Start changing your life with small steps and witness this incredible transformation with your own eyes! 

Oats Instead of Pastry

That one pastry you grab in the morning because you can't sacrifice your sleep is costing you a lot — but not in a good way! Starting your mornings with a pastry is quite an unhealthy choice. Here's why: this fiber-free food causes your blood sugar to spike and crash quickly. So right after eating the pastry, you can feel just as hungry as if you hadn't eaten anything at all. On top of that, the fat content is nothing to dismiss! One plain pastry contains approximately 14 g of fat and 240 calories. When you start your morning with a fiber- and protein-rich breakfast — like 4 tablespoons of oats and 1 glass of fat-free yogurt or milk — you can keep your blood sugar stable for much longer, and you'll have saved 23 calories and 11 g of fat! Think 23 calories a day won't make a difference? Saving 23 calories a day means saying goodbye to an extra 690 calories and 330 g of fat per month!

Boiled Eggs Instead of Fried Eggs

Eggs are the highest-quality protein source after breast milk — meaning they're almost 100% utilized by the body. Such a wonderful food should absolutely have a place on your breakfast table every morning! However, how you consume them matters quite a lot. Boiled eggs keep you fuller for much longer and help with calorie control since no extra fat is added. If you're eating your eggs fried in oil, you're taking in an extra 1,200 calories and 150 g of fat every month. And if you're using more than 1 dessert spoon (about 2 tsp) of oil, you're definitely consuming far more extra calories than that!

Baked Potato Instead of French Fries

You might not be able to give up the taste of french fries! But it's a fact that they load you up with quite a few extra calories. A medium-sized order of french fries from a restaurant comes back to you as approximately 375 calories and 28 g of fat. On top of that, the high salt content exposes your body to more sodium than it needs. One medium-sized baked potato consumed instead of french fries gives you only 140 calories and 0.2 g of fat. That means by choosing a baked potato instead of french fries at lunch, you're getting rid of an extra 7,050 calories and 834 g of fat per month!

Skim Milk Instead of Whole Milk

If you're someone who enjoys drinking milk or milky coffee throughout the day, I can say you're making a very good choice. However, you have the power to make this habit even healthier and save on calories. Try preparing your coffee with 1 glass of skim milk instead of 1 glass of whole milk. By changing your daily routine this way, you'll be cutting out 1,800 calories and 198 g of fat from your life every month!

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Fresh Fruit Instead of Fruit Juice

You might think fruit juices are doing you a lot of good — but I have to confess the bitter truth: fruit juices are not as innocent as you think (even if they're freshly squeezed!). When you drink 1 glass of fruit juice, you're not only taking in an average of 200 calories, you're also missing out on the fiber found in fresh fruit, which is a friend to your digestive system. This sets the stage for your blood sugar to rise rapidly and fall just as fast, leaving you feeling hungry much sooner. On the other hand, 2 servings of fresh fruit instead of 1 glass of juice can help you save an average of 80 calories and stay fuller thanks to more fiber. Better yet, you'll have put an end to taking in an extra 2,400 calories per month!

Grilled Chicken Instead of Fried Chicken

Fried chicken might taste better to you — but that's about all it has to offer! When you fry chicken, not only do you damage the beneficial fats within it, you also end up consuming a very high amount of added fat! By choosing grilled chicken instead, you'll shed 4,110 calories and 540 g of fat per month. To further limit your extra calorie and fat intake, try opting for grilled, baked, or boiled chicken from now on instead of fried.

Smoked Turkey Instead of Salami

I'm sure many of you enjoy eating salami at breakfast or throughout the day. Aside from the harmful effects of processed meats in general, these foods are also known for their high fat content. When you consume 30 g of salami (and in pre-made sandwiches that amount is often much more!), you take in an average of 90 calories and 7.8 g of fat — whereas 30 g of smoked turkey, which is high in protein, contains only 51 calories and 1.5 g of fat! That means by swapping salami for smoked turkey, you say goodbye to 1,170 calories and 189 g of fat per month!

Dark Chocolate Instead of Milk Chocolate

Great news for chocolate lovers! You can keep eating chocolate. This valuable food, made from cacao, contains very high levels of antioxidants that protect your heart health. It also helps reduce stress in your body by boosting the production of happy hormones. If you're someone who loves eating chocolate every day, my recommendation is to use your right to choose high-cacao dark chocolate over milk chocolate. While 30 g of milk chocolate contains 160 calories and 9.6 g of fat, 30 g of dark chocolate — which contains even higher levels of antioxidants — has 144 calories and 9 g of fat. You might think this choice won't make much of a difference. But by choosing dark chocolate, you'll save 480 calories and 18 g of fat per month.

These changes are quite simple and the kind that will make your life easier. The numbers might not mean much to you right now — but when you make these changes, you won't believe how your body transforms! By making these small changes in your life, without any stress and by eating better quality food, you'll lose 2.5–3 kilograms (about 5.5–6.5 lbs) per month! If you always have an excuse not to diet, rest assured that these steps will give you some truly wonderful motivation.