I have yet to meet someone who doesn’t care about their weight.
Rather than being content with our current weight, it seems like most of us want to lose those 5-10 pounds.
Especially when I take a selfie or see myself in a photo (UG those photos).
When it comes to weight loss, I’ve learned through many failed attempts that consistency is what wins for me.
I drink my daily two cups of Wu-Long Tea, enjoy fruit for lunch, a light protein shake or protein sandwich for lunch, and usually a delicious meal for dinner (and no over-eating).
And yes, I usually have dessert, but I make sure it’s a small portion and I do my best to eat it slow and to enjoy it 🙂
Here is a list of 50 tips that I’ve come up with that I believe can help you lose weight.
I’d love to hear from you. If you have any thoughts on these or have any other ideas, I would love to hear them!
I hope they help you as much as they help me!
50 Tips to Help You Lose Weight
50 tips to help you lose weight
1. Set New Goals
Even if the first 10 pounds are already off, it’s important to redesign fitness goals as you progress.
2. Don’t Be Distracted
It seems like everyone is attached to cell phones these days. Even if you’re using one to stream a workout playlist, stop texting or chatting with a friend when you’re at the gym. Giving full attention to a workout keeps you focused and allows you to maximize results. The payoff is the weight-loss results you are bound to see.
3. Make Life About Fun
Since stress is shown to cause weight gain by triggering the body to eat more – especially foods high in sugar and fat – make sure you give yourself time to relax and unwind. And it’s an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie-burners!
4. Healthy Foods Don’t Mean All-You-Can-Eat
Avocados, peanut butter, sweet potatoes, brown rice – these foods are all nutritious, but that doesn’t mean they’re void of calories. You still need to be aware of serving sizes, even for foods that are good for you.
5. Go Ahead – Skip Your Workout
While this isn’t completely true, you can shorten the amount of time you spend working out by maximizing your efforts. Short, intense cardio workouts are just as effective as longer ones, which lets you reap the calorie-burning rewards.
6. Get Sweet on Potatoes
Aside from providing ample amounts of vitamin A, sweet potatoes are a weight-loss wunderkind: they help increase levels of adiponectin, the blood-sugar-regulating hormone, in the body and have a relatively low glycemic index rating, which can help prevent blood-sugar spikes after you eat. This, coupled with their already sweet and fibrous nature, can help keep hunger and sugar cravings away.
7. Head to Boot Camp
If you’re trying to lose a couple of pounds, stepping up your current workout routine may be all that it takes. And since time is of the essence, nothing gets results like sweat-inducing total-body HIIT workouts.
8. Get Cooking
Dining out occasionally is a nice way to spend an evening, but avoid making it a habit. The secret ingredient at many restaurants is butter and excessive oil – in other words, fat. Studies have repeatedly shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you control ingredients and also helps manage portion sizes.
9.Stop Skipping Evening Workouts
At the end of a hard day, it’s easy to make an excuse and not head to the gym or take that run. Keep yourself committed and know that skipping an evening workout is not an option. And honestly, who couldn’t use an extra boost of endorphins after a tough meeting?
10. Eat Foods That Fight Fat
Since every calorie counts, make sure to eat foods that fight fat, like almonds and oatmeal, as well as soybeans and sweet potatoes. Don’t fear the MUFAs either; monounsaturated fatty acids fight belly fat, so make sure to add avocado and nuts like almonds to your daily diet.
11. Mix Things Up
It’s important to keep things fresh by mixing up your exercise routine. The variety will stop your body from hitting a plateau, and you’ll be less likely to get burnt out.
12. Once the Weight Is Gone, You Can’t Go Back to Your Old Ways
You used to devour a big bag of potato chips with your lunch, but when you decided to lose weight, you replaced it with a side salad. Now that the weight is off, don’t go back to your chips habit. Losing weight is a lifestyle change, not something you do until you reach your goal. Once you go back to old eating habits, the weight will quickly creep back on. Give yourself room for indulgences, but make sure it’s all in moderation.
13. Intense Cardio Is Key
To spike up the body’s metabolism, do intense 45-minute cardio sessions a few times a week. A study published in the Medicine & Science in Sports & Exercise journal showed that an intense cardio session can slash an additional 190 calories post-workout. While research is still not solid on what produces this increase in calories burned, most data leans toward the afterburn effect, in which a period of intense activity causes the body’s metabolism to spike and burn off more fat than usual. Some intense cardio workouts to try: running, indoor cycling, or interval training.
14. Exercise in the Morning
Finding time to exercise no matter what time of day is important, but if you need that little extra push when it comes to burning calories, then try exercising in the morning. Studies have found that people who exercise in the morning work out harder than those who exercise at other times in the day.
15. Get Stoned
With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries contain natural substances that ward off obesity. Pretty cool, right? Added bonus: they also protect against diabetes and act as an anti-inflammatory. Dietician Cynthia Sass recommends eating the fruit on its own in a raw, natural state.
16. Drink Water
Aside from keeping you hydrated, regular water consumption, recent studies show, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and simply eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!
17. Keep Up the Bedroom Action
A lot of couples’ sex lives can slow down a bit, especially if they’ve been together for a while. So here’s a little reminder to make time for intimacy. Not only will it keep you emotionally connected, but also, there are many health benefits to getting busy, like a decrease in stress, which help benefit weight-loss goals.
18. Always Eat Breakfast
Skipping breakfast is a huge mistake if you want to lose weight. Enjoying a hearty and nutritious meal in the morning can actually jump-start your metabolism and encourage pounds to drop. Choose a breakfast that’s high in protein to give you energy and full of fiber to keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.
19. Push Your Body
If you don’t feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.
20. Monitor Your Progress
With all your hard work eating right and exercising, find an accurate way to keep track of your progress. Hopping on a scale, although not everyone’s favorite thing to do, is one way to monitor how much weight you’ve lost. But if weighing yourself gives you anxiety, then monitor your progress by looking in the mirror or seeing how your clothes fit.
21. Eat 8 Grams of Fiber in the Morning
One key to losing weight is eating foods that keep you full, avoiding later hunger pains that tempt you to eat high-calorie foods. For the first meal of the day, eat at least eight grams of fiber.
22. Blue Plate (Not So) Special
The color blue may be beautiful for the eyes, but not when it comes to food. This cool hue is considered a natural appetite suppressant. You don’t need to don a pair of blue-lens shades before you eat; just use blue plates.
23. Keep a Food Journal
Keeping a tally of all the calories you consume in a day is an effective way to help you stay on track. Studies show that dieters who keep food journals lose more weight. Track your caloric intake on your iPhone with one of these apps, or use a journal if you prefer pen and paper. Not only will a food journal keep you on top of your calorie intake, but it will also keep you accountable for the kinds of food you are eating.
24. Limit Your Calorie Intake
Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It’s difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo: each day, cut out 250 calories from your diet and burn 250 through exercise. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.
It’s also important not to exceed your recommended daily calorie intake. Don’t dip below 1,200 calories to prevent going into starvation mode, which makes your body hold onto the weight.
25. Eat Your Veggies
Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber.
26. Play the Calorie Game Correctly
Losing weight is about simple math; don’t get in the mindset that a workout gives you a free pass to splurge. If this happens, then you’ll end up taking in more calories than you burn, which will result in weight gain instead of weight loss.
27. Get Some Sleep
Life gets hectic, but make sure you’re getting enough sleep. Besides strengthening your immune system, proper rest also ensures healthy eating habits. On a daily basis, sleepy people eat more, and since the body functions poorly when sleep-deprived, it ends up storing more fat, i.e. inadequate sleep can lead to an extra three pounds a year! Besides, think about all the workouts you skip when you’re too tired to get to the gym.
28. Get Up and Out – No Matter How Short
Even when you’re swamped, stay active with a 10-minute break to rev up your body. Get outside for a walk at lunchtime as a proactive way to promote weight loss, and get sunshine as an added bonus.
29. Helpful Eats
Chickpeas and grapefruit may be a dieter’s best friends. Chickpeas have been found to help dieters break bad snacking habits, and eating half a grapefruit before every meal has been shown to help dieters drop more pounds than forgoing the citrus fruit.
30. Visualize Indulgent Treats
Contrary to the “don’t think about it” theory of controlling food cravings, visualizing a sweet treat can be a good thing. Study participants who bit into indulgent food after imagining eating it actually consumed less.
31. Have Dessert For Breakfast
If you’re going to have a treat, then you may want to make it a breakfast muffin. A study of overweight people who lost weight on a diet found that those who ate a large breakfast that included a sweet treat kept off more weight than those who ate a smaller breakfast with no treat. The sugary treat they ate at breakfast helped curb sweet cravings later in the day. Just make sure to balance the treat off with lean protein and complex carbs.
32. Muscle Power
Building muscle through strength training helps give your metabolism an upward bump. While how much is unclear, one thing is known: muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day. Compare this to fat, which averages about two calories per day.) Even if you consider yourself an active gal, make sure to incorporate strength training into your fitness routine. Otherwise you run the risk of losing muscle mass.
33. Go For Protein, Not Sugar
While pancakes and danishes are appealing for brunch, sweets aren’t something to devour regularly at breakfast. High-protein choices, like eggs, yogurt, and whole grains, are lower in calories, provide long-lasting energy, and help to curb midmorning cravings for sugary pick-me-ups.
34. Pack a Lunch
Taking the time to pack a healthful lunch is one of the best ways to stay committed to a healthy meal plan. Most of the time when you do takeout, the calorie count is a mystery, since many foods aren’t labeled. Being able to account for all the ingredients in your food will help you stay committed to your weight-loss goals and not be surprised by what you’re actually eating!
35. Join a Fitness or Weight-Loss Community
Whether it’s a national program like Weight Watchers or an online website like My Fitness Pal, being part of a weight-loss community is a great way to find support on this sometimes difficult journey. Aside from utilizing the program’s tools, many sites allow you to leave comments and messages on other members’ profiles.
36. Eat Breakfast Within One Hour of Waking
Eating breakfast is essential for weight loss, but what time breakfast is eaten is also important. Make sure to to eat breakfast within an hour of waking. An early breakfast helps maintain circadian rhythm and boost metabolism.
37. Invest in New Gear
In the same way you can’t wait to wear those new shoes you bought, pick up some cute fitness gear. You’ll be surprised how eager you’ll be to throw it on and head to the gym! It doesn’t have to cost a fortune either: splurge on a single item from Lululemon or Zobha.
38. Spice Things Up
Adding an extra dash of spice at any meal may just help you burn a few more calories for the day. That sprinkling of cinnamon on your morning latte can lower cholesterol levels and regulate blood sugar, and that turmeric in your spicy dinner can slow down the growth of fat tissue in your body. Capsaicin, the chemical in peppers that makes them hot, also boosts metabolism.
39. Travel Smart
Just because you’re going on vacation doesn’t mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don’t take up too much space. Want to know what should make the cut when it comes to your precious suitcase space?
40. Don’t Keep Treats in Your Cabinets
Chips and chocolate – these two foods are like kryptonite, especially when readily available in your home, so make sure they never cross your doorway. You can’t eat something that’s not in the cabinets, after all. Host of The Biggest Loser Alison Sweeney has a tortilla chip problem, and she keeps herself healthy by never stocking this snack at home. The more healthful food you keep in the home, the more likely you are to snack smarter.
41. Keep It Fresh
Maybe you don’t eat a ton of junk food, but there are still some seemingly healthy – but highly processed – foods out there. Get as close to nature as you can and eat a diet filled with all-natural whole foods. Fresh organic produce and pasture-raised lean proteins are a good place to start. Fresh, whole foods will help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all your workouts!
42. Stop With the Scale
It may be tempting to step on a scale whenever you see one, but if it’s making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but also factor in that what you see isn’t always the most accurate measure of weight-loss efforts. You could be building fat-burning muscle, which could be pushing the number up.
43. Cut Up Your Food
It may seem juvenile to cut food into tiny pieces, but the strategy works. A study found that cutting up food helps trick the brain into thinking there’s more on the plate, which can translate into eating less while still feeling satisfied.
44. Live an Overall Active Life
Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight, but don’t skip moving about in your everyday life. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden. All these things will help burn calories and keep you in an active frame of mind.
45. Drink Wu-Long Tea
Water’s not the only metabolism booster in town. Studies have shown that drinking oolong tea can give your metabolism a tiny increase – which can add up to extra calories burned in a week! Not only that, but the beverage has got some major antioxidant power, so drink up. Order yours oolong tea here!
46. Enjoy the Food You Eat
One of the worst things you can do when you’re trying to lose weight is to not give your body enough food. Instead of depriving yourself, make sure to give yourself small indulgences or a cheat day – especially since occasional high-calorie foods won’t wreck a healthy diet. In fact, they can do quite the opposite: having a healthy relationship with food may help you from going overboard later.
47. Snack Right at the Office
Sugary or sodium-laden snacks seem to always be available at the office. Resist temptation by coming prepped to work with healthy snacks that won’t break the calorie bank. In the morning, cut up some fresh fruit or veggies, or make one of these nutty snacks for a dose of protein and omega-3s.
48. Stop Eating Junk Food
It may seem obvious, but junk food is an enemy against weight loss. Foods filled with sugar and fat are a fast ticket to weight gain, irritability, and low energy levels. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol.
49. Use Your Friends
Maintaining a healthy lifestyle can be much easier with the support and motivation of like-minded friends. Having a healthy support group can lead to better choices for yourself; you may end up moving more, cooking healthy dinners together, and making other lifestyle choices that can contribute to weight loss.
50. Get Your Downward Dog On
Most people think of yoga as relaxing and calm, but there are a ton of poses that make muscles quiver and get the heart rate up, which can make for a big calorie burn.
51. The Key Is Speeding Up Your Metabolism
Burn major calories no matter what you’re doing by increasing your metabolism. Simple things like upping your strength-training routine and eating breakfast can make your body burn more calories.