Weight Loss Made a Bit Easier: Realistic and Practical Advice for Healthy Eating and Exercise

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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. If you get really engrossed, you just might outlast the last survivor.

7 Small Changes with Big Results

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. We know we've had enough because we see the bottom of our bowl or plate. 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. When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. 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. Have a life outside of weight loss. Then at least eat your meals at the table. 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.

10 Painless Ways to Lose Weight

You may find your way to sweet and nearly painless weight loss success. 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? Women's Health Feature Stories. Add, Don't Subtract Forget diet denial: Try adding foods to your diet instead of subtracting them. Forget About Working Out If the word "exercise" inspires you to creative avoidance, then avoid it.

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. Continued 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. 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.

Because Hydration Helps -- Really! Continued 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. Share and Share Alike With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

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

1. Add, Don't Subtract

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. Think "diet" and you might assume it requires a radical revamp of your life or misery-inducing restrictions. The key is that the changes are practical and sustainable so that you can permanently adopt them into your everyday life. To help shed pounds, without making any huge changes, follow these 7 easy habits for weight-loss success.

Research shows dieters are more successful at losing weight—and keeping it off—when they eat breakfast.

2. Forget About Working Out

If you are already a breakfast eater, try eating the same breakfast multiple days each week. Repeating the same meals can help you shed pounds, according to research. One of my morning favorites: This meal delivers a modest calories, along with filling fiber and protein. Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes get tricked into thinking we are eating more because our plate is full, making the food portions look bigger.

Try eating your meals on salad plates instead of larger dinner plates. It sounds counterintuitive, but research shows using a bigger fork and subsequently taking bigger bites can actually lead to eating less apparently seeing yourself making a larger dent in the food on your plate can cue you to stop eating sooner.

Why did you want to lose weight?

Eating slower helps you consume fewer calories without you even realizing it. Drinking 2 cups of water before eating a meal can help you lose weight. The water helps you feel full sooner, so you eat less and in turn weigh less. You know the phrase "out of sight, out of mind"? Not what you want when it comes to eating more fruits and vegetables.

Produce delivers lots of nutrients but not a lot of calories.

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