How to Lose weight without pain

Painless weight loss? If youre desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like theres nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesnt have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.
Recommended Related to Women

WebMD spoke to weight loss experts and everyday people whove figured out a few painless ways to lose weight and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Dont 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 dont forget to add in something physical, too, whether its 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.

Theres some truth to that, Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says youll 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 weathers 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 shes short on time shell 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 youre 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.

Dont 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 dont forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps Really!

Down some water before a meal and you wont 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 dont just hog everything, since Im not so hungry.

Magee, who also writes the Healthy Recipe Doctor blog for WebMD, adds that for the compulsive snacker its 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 youll 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 dont drink water.

6. Share and Share Alike

With the massive meals served at so many American restaurants, its easy to go Dutch with the dinner plate.

When we go out, I often share a meal with my wife, Anthony tells WebMD. Weve been known to split a dessert, even a pint of beer. That way, we dont 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 youre 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 doesnt matter exactly what you do, so long as youre 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.

Thats 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 weve 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 dont 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 youve 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 Im bored, says Virginias, especially if Im 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 Im just not conscious of eating, Virginias tells WebMD. Once Im at the table, with a place setting, Im much more aware of what Im eating.

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isnt exactly painless, it may help to know that keeping weight off generally gets easier over time.

Thats 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.