Lose weight without crazy diets

It’s the start of a new year. You want to lose weight, but you’re not sure where to start. Forget the crazy lose-weight-fast diets! Studies show they fail to lead to long-lasting weight loss. Here are some easy ways to adopt a healthier lifestyle, lose weight over time and keep it off.

Stick to a 75-25 ratio. There are versions of this suggestion everywhere, but the idea is to make vegetables the star of most meals at three-quarters while turning meat into the treat with the other 25 percent. Most people eat 75% meat and 25% vegetables or fruit at each meal. Studies show making the switch can lead to significant weight loss over time.

Cut out juice and lattes. Avoid drinks that are high in calories. Instead, eat fresh whole fruit and drink water to stay hydrated. With coffee, the dairy and sugar that’s loaded into most of your frothy favorites are bad news. Stick to black coffee or tea and use low-fat milk in place of cream.

Eat less processed foods. Studies show that processed foods such as chips and other pre-packaged snacks lead to weight gain. Instead, snack on fresh fruit and vegetables and nuts. While high in fat, nuts contain good fats and are nutritious and filling, making them an excellent snack. Just watch portion size.

Swap in the soups. Eating a bowl on the front end of a meal can reduce calorie intake by 20 percent, studies show. Swapping soup for a sandwich or having a half portion of each at lunch can boost your veggie intake.

Cut back on the alcohol. Some studies suggest that alcohol can have health benefits. For example, red wine could lower your risk for heart disease. But alcoholic drinks contain calories — especially those that contain fruit juice or soda — that can add up.

Work more activity into each day. If you’re like most people, you’re not active enough. Use an app or find an exercise buddy to increase your activity level. Aim for at least 30 minutes of activity a minimum of three days per week, preferably daily.

Log your calories. Use an app to log your daily calories. It’s easy to do! Studies show that logging your meals can have a dramatic — and positive — effect on weight loss over the long term.