This is usually how it goes – you promise yourself at least 45 minutes on the treadmill – every single day – and to also count every last calorie you eat. But soon enough, you’re eating cupcakes, beef jerky, and popcorn in bed with Law and Order reruns playing in the background. Oops, your diet is over.

But, there’s a better way to lose weight. You don’t have to settle for the “all-or-nothing” approach – you can just swap your ‘fat’ habits for one or two healthy switch-ups in your daily routine. In fact, doing this can lead to more weight loss than you ever imagined.

So, here are some tips from women at a weight loss camp that I attended – these women had knocked off 10, 25, even 60 pounds with some easy tweaks in their daily habits – and they’re a huge inspiration to all of us. Use their slim-down secrets to transform our body the real-world way – for real, fast and for good!

1. Change your take-out orders

If you are the ultra busy them and eat out or take-out at restaurants, then you can cut back the calories quickly buy just switching what you get. Order a grilled chicken salad instead of a large bowl of pasta, and you can quickly lose 15 pounds in one month.

2. Make snacking an inconvenience

Stop buying snacks at the grocery store. Make it inconvenient for yourself to get a hold of snacks – like if you really want a bag of chips or a candy bar,  you had to walk to the store to get it. You may think your cravings will win you over but small inconveniences like having to walk to the store would usually make anyone ignore their needs. Drink a glass of water instead.

3. Eat a really hearty breakfast

Like most women, skipping breakfast is normal – we think that if we skip breakfast, our bodies would burn off the calories from the food we eat the night before. How wrong were we… One of the women at the fat camp I spoke to started eating about 300 calories of a healthy mix of protein and whole grains for breakfast every single day. It kept her hunger down so she snacked less throughout the day. In a little over a year, she shed 65 pounds.

4. Five minutes is really all you need

Try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps you from mindlessly munching in front of the TV.

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