Only overweight and obese people know how difficult it is to lose weight. Personal trainers, nutritionists and dieticians promise amazing effects if you follow their tips which sometimes are ambiguous.

This can be overwhelming and daunting for people who are overweight and instead of getting rid of the extra pounds they end up with stress and headache.

Today we are going to present you some of the simplest and most efficacious weight loss tips which will improve your overall health as well.

1. Drink a glass of water on an empty stomach every morning

By adding this healthy habit into your everyday routine you will be more energized throughout the day. You can also add a few drops of lemon juice into the water to reduce your cravings.

2. Never skip your breakfast

Skipping your meals won’t help you to lose weight, especially if you skip the breakfast. It is the most important meal and make sure it contains healthy ingredients only, such as cereals, oatmeal and veggies. A healthy breakfast will improve the function of your metabolism and it will reduce your cravings.

3. Make sure you drink only water

Instead of consuming various sugary beverages such as soda, juice and sweet coffee drinks, ensure you drink only water. This will reduce your cravings and give you more energy. Sugar is a toxic ingredient which leads to weight gain and it causes many chronic diseases. Drinking more water will help you to burn your calories and it will provide hydration for your body.

4. Clean your house by yourself

Cleaning the house is one of the best ways to burn some calories. For example by washing the windows, vacuuming and scrubbing the bathroom tiles. Make sure you devote at least 1 hour each day to clean your house.

5. Do stretching exercises every morning for 5 minutes

If you want to improve your mental and physical health you should practice deep breathing and some stretching exercises. This is especially important because it will reduce your stress levels. Stress is responsible for numerous diseases as well as for weight gain. So, make sure you devote at least 5 minutes to do stretching exercises.

6. Get off the bus earlier

Make sure you add more walking to your day if you want to lose some weight and improve your overall health. If you use public transport make sure you get off several stops earlier and walk for 20 minutes.

7. Use the stairs

Instead of using the escalator or elevator take the stairs. This will help you to burn some calories. If you live or work on one of the top floors challenge yourself to walk more stairs each week. This will tone your butt, sculpt your legs and burn your fat.

8. Choose natural nut butters

Conventional nut butters are rich in salt, sugar and oils more than the actual nuts. Therefore, ensure you buy only organic nut butters or make your own at home.

This applies to other types of food as well, such as oatmeal, tomato sauces, jams, milk alternatives, etc. Always look for sugar-free and unsweetened ingredients whenever possible.

9. Cook with spices and herbs

Instead of cooking with sugar and fat, you should include spices and herbs into your daily diet. This will improve the taste of your food without the extra calories. What’s more, spices and herbs have numerous disease-fighting and health-promoting properties that will give boost to your overall health.

10. Use a smaller plate

According to the studies, when people use smaller plates they eat less. It’s due to the trick that smaller plates play on our minds, making us eat less food. Also, smaller plates cannot physically fit more food, which gives you an illusion that you are eating more food.

11. Don’t eat too fast

The modern way of life prevents you to enjoy your meals and eat slowly. Instead, you should try to focus on your food by closing your laptop and turning off your phone. Eat slowly, chew the bites fully and think about the taste, smell and texture of the food. In other words, use all your senses while eating. It will make you eat less and enjoy the food more. Moreover, chewing your food slowly and fully will improve your digestion as well.

12. Talk to your co-workers in person

Instead of using technology to communicate with your co-workers, get up out of your chair and talk to your colleagues in person.

13. Don’t sit for too long

The latest studies point to the dangers of leading sedentary lifestyle. It is difficult to avoid sitting for too long, especially if you work in an office. However, there are plenty of times you can stand. For example, stand while waiting your bus or while riding in train. You can place your laptop on a different place so that you can stand while working.

14. Go to bed earlier

If you are one of those people who prefer to stay up late, make sure you change this habit. Start by going to bed thirty minutes earlier every day. It has been scientifically proven that the lack of sleep contributes to weight gain. People in America are chronically under-slept which interferes with their metabolism, insulin sensitivity and hormones. This in turn leads to sugary cravings and weight gain. If you provide sufficient and quality sleep for your body, you will have more energy and your body will function at full capacity.

15. When you are at a restaurant, order a main course only

Desserts and appetizers are usually high in calories, trans-fat and sugar. If you want to lose some extra pounds make sure you order a main course only.

16. Split your entrée

Even if you don’t order drinks, appetizers and desserts, restaurants entrees are packed with a lot of calories including proteins, carbs, fats and sugar. Therefore, make sure you split the entrees with whoever you are in the restaurant with.

17. Replace grains for veggies

The intake of vegetables is definitely one of the most efficacious ways to lose some weight. For some people this may be daunting, but it is easier than it seems.

Vegetables are high in nutrients and fiber and low in carbs and calories, so by regular consumption of veggies you will lose the extra weight and be more energized and healthier.

18. Eat smaller but frequent meals

Make sure you eat more frequently since waiting for more than four hours for the next meal will make you really hungry. This in turn, will make you eat more food. Therefore, you should eat smaller meals and include some healthy snacks such as unsweetened, dried fruit, raw seeds and nuts and veggies.