101 Tips How to Lose Weight Naturally: You can do this without plastic surgery. practical and easy to use weight loss tips
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Before you read this list I want you to realize that everything is POSSIBLE when it comes to taking care of your body. You don’t need to give up!
1. Drink Water. *Gasp** I know it’s easy to think let me stop reading because I already drink water, but don’t drink water as an afterthought. Drink water with the intent to give your body the fighting tools needed to lose weight. This is the foundation of all healthy goals. Imagine extra fat in your body as a piece of food stuck in the sink. What do you do to remove it? You can turn on the sink and watch it go down the garbage disposal. Now we can build from there. Standard suggestion? At least 8 glasses per day.
2. Exercise and be realistic in your exercise goals. I HATE when I see people that are already super fit giving crazy advice on how to get to their level. It’s not helpful. Not everyone that is in great shape can help others get into great shape. Focus on starting to exercise at your own pace. Walk around your neighborhood for ten minutes each day. If you don’t have a great neighborhood then march in place for ten minutes each day. Is your goal to run a marathon? Great! However, start small and build. As you continue then you can increase your endurance and add more time to your workouts. Start at YOUR pace.
3. Get more sleep. I know it’s easier said than done, and most successful people like to push themselves to the extreme saying their body doesn’t need rest, but you do need sleep. Your weight loss efforts will be rewarded by getting more sleep
4. Chew your food more slowly. It’s easy to rush through a meal as a necessary evil to keep us functioning as well-oiled machines for our lives, but really our meal times should be more than an after-thought. Chewing food slowly gives your body the ability to break it down quicker and take the nutrients it needs.
5. Make friends with those that are interested in getting in shape. Honestly, I don’t like working out with people that are already in shape and have maybe never been out of shape a day in their lives. Unless that person is really encouraging they can sabotage your weight loss goals with their general lack of understanding of what you are going through. Forming friendships with people that are also losing weight can help because you share ideas and common struggles.
6. Dress nice. That sounds absurd, but back in my day it used to be ok to go to the gym in a baggy t-shirt and huge ugly sweats that hid every inch of your soul from everyone. Personally I miss those days, but evidently they are long gone. Now we have trendy fashion wear for the gym for all sizes. It really helps if you feel good about yourself in and outside of the gym. If you’re like me and you tend to dress down if you feel out of shape then don’t do that to yourself. Don’t fall into the trap of hiding your body with a few extra pounds in ugly outfits. Stay looking good while working out to boost your self-esteem and be comfortable in your own skin while working out. Personally this helps me stay at the gym longer so I don't feel like trying to blend in with the wall paper if someone stares at me too long.
7. Fake it until you make it. Losing weight is as much mental as it is physical. So why not start showing up slimmer to places before you actually lose a pound as you start your work-out journey? I like the idea of spanx because they are genius. They help our body tell mother nature that we are not here to play games and this body that we live in better NOT obey the laws of gravity and start drooping.
8. Before taking any supplements ALWAYS consult a doctor. I am a huge fan of supplements because they work for me. . Fat burners are like little friends that come clean up in your body while you are away for a while.
9. Do interval training. It sounds more complicated than it is. You move really slow and then move really fast. Some people add weights while they do this, but the easiest way for me to explain this concept is to start walking then run fast for one minute and then walk for five. This increases your ability to run faster and it also increases your body’s fat burning capabilities. You can start with walking and then power walking and then return to walking at a normal pace. Interval training does not have to be something your body cannot endure.
10. Lifting weights is a radical idea for many people. For those that want to slim down it seems like an unreal idea that weights help. Let’s be honest and forgiving of all the people that lift weights to get bulky and noticeable muscles. They give weights a reputation as something that makes people look bigger. That is not always the case. If you do strength training for weight loss and strength building you can look smaller faster. Not everyone lifting weights is doing it to go to their next body building class. Everyone has different goals. You can lose inches way sooner than you can lose pounds. Your friends will swear you lost a ton weight when you start doing strength training before you even lose a pound.
11. Have workout equipment at home. I have a gym membership, a gym in my neighborhood, and workout equipment at home. I have workout equipment at home for a few reasons. The first reason is convenience. I’m not a robot that can make it to the gym rain or shine. If it’s raining then I’m probably going to workout at home because otherwise I'd be sitting at home feeling guilty that I can't make it too the gym. If it’s too late then I will also be at home. The bottom line is having options keeps me from getting off track when life or Mother Nature gets in the way. It's easier for me to stay on track with my fitness goals throughout the year with my own personal equipment whereas in the past my workout routine would be at the mercy of the weather and/or my ability to make it to the gym on time.
12. Be consistent. When I was younger I would work out intensely for four months and lose all the weight in record time. I would feel proud of myself and then STOP. When I would gain the weight back I would be devastated and shocked at the same time. These days I am honest with myself. I see the best results when I am consistent. I don’t beat myself up about it and you shouldn’t either. I try to workout at least 40 minutes each day. Why 40? It’s realistic for me. Sometimes I do more, but that’s not the norm. If I am running short on time then I will work out for 15-20 minutes. This keeps my fitness goals on track more than skipping a workout and hoping my body forgives me later.
13. Write down what you eat. Don’t make your entry logs in the food log into your walk of shame. Most of my calories come from hot chocolate in the winter. Use it to keep track of what you eat and be honest with where you can make changes. Keeping track of calories helped me a lot when I started to be honest with myself that two glasses which can be several hundred calories per day were sabotaging my fitness goals. Be honest with yourself and find out what trigger foods are causing you to sabotage your diet.
14. Watch motivational tapes or attend positive seminars. There are so many interesting things on television that I’m sure would be more interesting to watch, but motivation is important when changing your lifestyle.
15. Make sure you have the rough stuff in your diet. What does that mean? Fiber. Fiber sounds like a blah healthy word that super snobby fit people use, but it’s the assassin of fat. It goes in and roughs up everything to pull out what doesn’t belong. Ok. So it helps you poop. You need to poop. You can exercise every single day for two hours each day and not lose a POUND (trust me I did), if you don’t have enough fiber. Make sure you are eating enough food with fiber (one example would be vegetables). Put some dressing on there and ENJOY that salad. Don’t feel guilty about making it taste good. Just make sure it’s not 10,000 calorie dressing, but the fiber is super important.
16. Eat whole foods. In other words eat food that is as close as possible to its original form. For example if the choice is between bread that is 100% natural vs. not then choose the natural one. Why? Too much sugar will flood the body at once. This means try to choose something that came directly from the earth without too much processing in someone’s factory. Shop wisely!
17. Ask about the calories. In New York it’s mandatory that every restaurant has the calories listed next to their meals. I think that should be everywhere, but since it’s not then go ahead and ask. I used to work in a restaurant so I hated when people asked me the calories associated with a meal since I had no idea. This meant I would have to go to the back, hope we have the original box, and guess what the calories are. If you can guess that I was going to be off by a few hundred or so then you guessed right! There are thankfully a lot better tracking services out there. All you have to do is put in the ounces of the meal you are eating (six ounces of chicken etc) and it tells you exactly what you need to know!
18. Stop boredom eating. If you are bored and you want to eat something then drink a glass of water. It will fill you up and take up any of the space you assumed was going to be filled with food you didn’t really want to eat.
19. Minimize eating just to socialize. I think that planning to eat over dinner is great. You get to talk with all of your friends and if you are cheap like me the then that means you only spend like $15-$25 on your meal including tip. However, it’s good to switch it up and invite friends out to events and plays that are also pretty affordable. If you are in NYC then there are off off Broadway plays that are free. If you are not in a big city then you can find local events that you didn’t even know you were not supporting.
20. It’s the little things. Take the stairs if you can instead of the elevator. If you have twenty flights to climb then climb two and take the elevator the rest of the way up (I’m not saying become Rocky each day before work). Park a little further away from the establishment you are going to. I’m not saying park on the other side of the highway and walk. Just add a few extra steps any chance you can.
21. Say no to dessert if you can. If you can’t make sure that you can get a low calorie option. If I’m going to stuff my face with regret I try to make sure it’s delicious and fat-free at the same time. You should too. Those million calorie desserts are harder to bounce back from.
22. Deal with emotional eating. Some people do drugs when they spiral out of control mentally and others do binge eating. I am a huge advocate of not taking drugs so it took me a while to recognize that when I was sad I ate for comfort. Admit you do it and work towards stopping or managing emotional eating. If you absolutely must have an emotional eating day then have one with low fat items.
23. Make sure you pick a diet plan that is right for you. Focus on balance. For me adding protein to my diet is the goal and making sure I get enough nutrients. I aim for healthy carbs since most food has it. Other likes the no carb diet because they love protein more. Pick a meal plan that you won’t be weeping about as you pass by food you love. Protein does help you feel full longer so it's not a bad meal plan to have increase protein intake.
24. Stop drinking soda. Throw out all the soda that you have. What is in soda? What nutrients can soda give you? None? Got it. Don’t touch the stuff. If you absolutely must then do diet soda, but don’t make it part of the lifestyle you have if you want to lose weight. Soda contributes nothing to weight loss goals and helps you pack on the pounds with little to no effort.
25. Check your medications. Consult your doctor about any and all medications you are taking. Some medications are amazing, but they may also include extreme weight gain as a side effect. Ask for alternative solutions.
26. Get a nutritionist. A nutritionist should ideally be someone that has a degree in nutrition or a nurse and not someone that took a three day course online with no actual knowledge of healthy eating. It’s important to understand what you are eating and how it impacts your body. Not all food is equal.
27. It's still ok to eat fruit. I saw something online where someone posted a tip about avoiding fruits. I beg to differ. Fruit has sugar, but it’s not the same impact as one might assume since it’s not processed and artificial sugar. Diabetics are told to avoid fruits or eat them in moderation. If you are diabetic certainly work with your doctor and nutritionist to see what fruits you are allowed. Fruits can actually help the body detox and are important sources of fiber. Don’t take my word for it. Read about it in actual books supporting that statement.
28. Eat a light dinner. I’m not saying eat dust (don’t starve yourself EVER). Just make sure dinner isn’t the meal where you get the appetizer, soup, entrée, and dessert each night. Every once in a great while it’s ok to have these type of meals. However, if you are a social butterfly and can’t be alone for any meal then keep a plan for what you will order.
29. Eat with your stomach and not just your wallet. When you go to the fast food place or the restaurant and you have good intentions there is that offer for increase for only a dollar more. Sounds great right? They leave out the fact that it’s possibly hundreds of calories more and can sabotage your weight goals. Avoid the upgrades for “only x dollars.” Think about the calories and not just the price before you agree to buy anything
30. Wait a while before eating that second helping of food. It takes your body at least a few minutes to send the message to your brain that you have had enough food. Give your body some time to process the food. There is no app for that. Just wait a bit. If you are still hungry then eat more. If you are full then you saved yourself some extra calories.
31. Form a healthy relationship with food. Society gives us fatty foods and then shames us when our bodies expand from eating these foods like we are the problem. Nope. Start looking at food as something you can enjoy and sweets as something that is ok in moderation. If your relationship with food is unhealthy then you can have extremes where you don’t eat enough or eat too much
32. Do not starve yourself. This can impact your body negatively in many ways. The first thing is your body is designed to prepare for famine. So if you send the message to your body that these are rough times and a famine is coming by stopping food then your body can actually store the fat more aggressively than if you were actually eating regularly. You may lose weight, but it will be at a great cost to your body. Avoid starvation
33. Fasting. Some people advocate against fasting. Honestly, the best and most practical example I have of fasting is eating an early dinner. For example, if you eat dinner by 6pm and don’t eat again until you wake up that’s at least twelve hours of fasting if you sleep until 6am. Personally that’s the easiest one for me because I’m sleeping for eight of those hours. I’m not too strict with myself when it comes to this, but it has helped me drop some pounds pretty quickly. You are not starving yourself. You are just not sending your body to bed with too much work to do. As far as fasting for days to lose weight I'd say consult a doctor.
34. Make exercising a social thing. You may be the only one inviting your friends to go for that walk to support breast cancer, or tennis match, but don’t be afraid to take the initiative. Not everyone in your life is going to suggest physical activities for fun. Pencil in those hangouts around activities that burn fat instead of just dinners
35. Plan what you eat before you shop. Looking at recipes online can really help out. If you go grocery shopping like it’s a thing you would rather never do again then your fridge will always hurt your fitness goals.
36. Avoid extreme diets. It is absolutely true that healthy and clean eating will leave you in the best shape of your life. Focus on balance. I think extreme diets are ones that tell you to eat one grape per day or something similar. That's not realistic since you won't be getting enough nutrients.
37. Consult a physical therapist about work out postures if you have concerns about your back. A physical therapist can determine if you are squatting correctly. Not all workouts are meant for everyone. Start an exercise plan within your range of movement.
38. Dancing. Dancing can burn more calories than regular walking on a treadmill. You don’t have to dance if it’s not your style. There are many other workout plans that achieve the same level of fitness. You can try following videos and workout routines that burn the same amount of calories.
39. Spin class. I can go on a bike for an hour and not burn nearly as many calories as one might during a spin class at the gym. Use your time wisely.
40. Drinking water is very important, but it’s also important to time when you drink water. Drink water at least a few minutes before each meal. Drinking water is a great way to help your metabolism naturally.
41. Drink Oolong tea. Did you know that herbal teas are natural medicine? Use caution if taking any medication and definitely give your doctor a call before you decide to take the tea if you have any health conditions, but it’s a great solution to help in the weight loss journey. This tea may help curb your appetite which helps with over eating.
42. Forgive yourself if you eat something considered bad. Many times we eat something that's not considered "diet" worthy and we quit eating well altogether because it feels like failure. Forgive yourself and stay focused.
43. Meditate. Calming one’s mind and reducing stress helps your body function properly and aids in weight loss.
44. Listen to your stomach. I had acid reflux and didn’t know. I always felt hungry. Not eating all the time felt horrible because the pain in my stomach felt like something needed to be there. When I went to the doctor and got treated for acid reflux the “hunger” sensations were minimized. You may have a condition other than hunger if you are eating and still feel hungry after.
45. Get tested. Sometimes you can have a thyroid condition that makes weight loss hard. It’s possible that the food we eat being chemically processed can lead to medical conditions that cause us to gain weight
46. Substitute your fatty foods slowly. In a perfect Utopian society you can start a diet and never miss your old foods. In real life dieting shouldn’t be a trendy thing you do. It should be a lifestyle. Start slowly by getting a salad as a side instead of French fries. You can still enjoy your entree, but you are cutting back on the calories.
47. Rethink the definition of juice. Juice doesn’t mean what we think it means. Sometimes companies can sell us “juice” that’s just flavored water with sugar. Which means the water we love is now covered with calories we really didn’t need. Look for juice that doesn’t have syrup or sugar as the main ingredient.
48. Choose the right smoothie. Some smoothies that are sold at gyms and in all natural stores are not all made equal. Yes they have protein boosters which are great after a workout, but if you didn’t really sweat at the gym and you did a general workout you don’t need a 5,000 calorie protein drink. Take smoothies that are the right fit for your workout and fitness goals. Working out to gain weight vs. if you are working out to lose weight are important goals to differentiate. Your protein intake should complement your fitness goals and not mirror your friend’s protein intake that may have different fitness goals.
49. Eat foods that will fill you up. Eating a bag of donuts is delicious, but not filling. I can eat a hundred donuts and get sick before ever feeling full. Make sure there is protein in each dish that you eat and that will help your body feel full longer
50. Do not paint salads as just dainty girly foods and vanity foods that are boring. Change your relationship with food. You can add lettuce to your sandwich that’s delicious. Salads are not just for a certain kind of person. They are beneficial for everyone. Rethink the way you look at vegetables.
51. Don’t eat boring food. Eating romaine lettuce by itself is like being told you are going to inherit a million dollars but you only get to spend one dollar each day. It’s boring and not encouraging. Be daring with your healthy choices. Healthy does not have to mean flavorless and bland. Add some cranberries to that salad. Decorate that bed of lettuce with delicious healthy extras.
52. Multi-task. We are in a society of information overload. There are more shows on television than we can ever watch even if we spent our entire life trying to sit at home and watch them. It’s ok to watch your favorite show while working out. I have the apps on my phone and go about my business at the gym. This way you don’t feel like you are missing out on anything while working out
53. Stand more frequently. Your job wasn’t designed for your health. It was designed for someone’s bottom line. Remember to get up and stretch frequently. People might look at you funny, but your body will thank you.
54. Ask for special seating at your job. Many work places are getting hip to the trend of desks that can be flexible if you are sitting and standing, which helps because you are not always sitting still. Yes there is a desk that you can elevate so you can stand periodically. This seems like a small step, but it can help burn more calories. Encourage your boss to look into this idea if they haven’t yet as a company objective. If it’s not a company objective make sure you reach out to your Human Resources department to get the special seating accommodations for yourself only.
55. Exercise during commercials. If you absolutely must be at home to watch your shows then try doing different workout routines during the commercials.
56. Count your inches and not just your numbers on the scale. I can weigh the exact same amount on the scale and look 30 lbs lighter if I’m focusing on strength training. You can too. Weight management is important, but don’t forget about the inches.
57. Develop a healthy relationship with the scale. I think weighing yourself at least once a week is important or at least every two weeks. Personally when I weigh myself I can have flashbacks of the food that I ate that may have caused me to gain weight and STOP the habit before it gets too late. I know people say don’t weigh in, but historically speaking not weighing in was when I fell off track the quickest. Don’t define yourself by your weight and don’t get discouraged if the scale doesn’t move, but always keep score.
58. Wear clothes that fit. Wearing clothes that fit can actually be more slimming than trying to squeeze in and spill out of clothes that don’t fit as well. This can boost confidence and only help keep weight management on track.
59. Lose weight gradually. I know we see these shows where people lose insane amounts of weight and become gorgeous overnight. Guess what? Most of them gain it back. If you lose a little extra weight one month vs another then that’s ok. Don’t be in a rush to drop all of the weight overnight. No you cannot lose fifty pounds by tomorrow without surgery. That's not healthy and not ok.
60. It’s ok to cleanse. A cleanse is basically herbs that evict extra toxins and fecal matter from your body that won’t go away with normal diet and exercising. When I cleanse it keeps me regular (going to the bathroom) and helps get rid of that extra fecal matter that didn’t belong in my body. I have dropped about ten pounds in a few weeks that are just connected to extra waste in the body. Ask your doctor if you are taking any medication before starting an herbal cleanse.
61. Train your body to get to the storage. We gain weight because we eat more fat than we need and our body stores it for later. As we run out of space our bodies expand to accommodate. Kind of like when you want an extra bedroom in your home and build around your house. If you cut back just a little bit of calories in your daily routine then you are teaching your body to reach for the stored fat after using the food you ate for the day. In other words if you ate 5,000 calories then you would need to burn off at least 3,400 calories since the average person burns about 2,000 calories per day. This means that you would have 1600 calories for your body to use and then the rest would come from storage. I have no idea how anyone could burn 3,400 calories in one day without working out four or five hours. Therefore, it would be wise to not eat anywhere near 5,000 calories for the day and eat as close as possible to under 2,000 calories per day for weight loss.
62. Avoid high sodium foods. These foods can aid in making you feel bloated and do not help with weight loss goals. Sodium (salt) helps the body retain water.
63. Eat small meals frequently. If you want to! The best way this theory works for me is if I am eating healthy foods. If I’m eating 6 meals a day that are all from the fast food place up the street then this theory doesn’t apply. However, make sure that these smaller meals are healthy meals
64. Toss your salad. I don’t think there is any use in pretending that lettuce alone tastes good. Dressing makes it delicious. You need less dressing if you just cover your salad (if making it at home) and shake. If you are eating out then consider that restaurants drizzle dressing on top because it looks good. They will rarely toss your salad without you asking first. Ask for a little bit of dressing and your salad tossed before it comes to the table. This way you get to enjoy the flavor of dressing all over your salad without having to drown it by pouring it on there. Less calories and more flavor. Win. Win
65. Do not celebrate losing weight by eating bad. It’s easy to consider that you worked hard by depriving yourself of all the foods that bring on weight gain, but don’t give yourself a license to go back to your old habits. Eat what you like in moderation and refrain from celebratory eating binges.
66. Avoid foods that contain lots of sauce. If you are making your own meal or dining out then you get half of your caloric intake from just the sauce in meals. I don’t know if you ever go out to a fancy restaurant and they have a pretty concoction all dressed up in delicious cream sauce that leave you hungry after eating every last bit. Avoid these meals. If you must have them then make sure you ask for less sauce.
67. Try to cut some of the bread out. Some people favor lettuce wraps to get rid of bread altogether. You can have a delicious sandwich with bread, but try to do one slice instead of two or two slices instead of three. If you have a bagel you can take out some of the inside of the bread so it won’t be as many calories. Your friends might look at you strangely because they don’t understand, but when they see you losing weight they will start copying you. Ultimately keeping bread as the main ingredient for all three meals per day is not ideal. However, if you must have it then these are methods that help reduce the calories.
68. Snack when you are hungry. Keep some snacks with you like apples, or pears. Whatever healthy item you like then keep it with you. You want to be able to snack when you start to feel hungry so you don’t make impulsive decisions like stop at a drive thru for your favorite 12,000 calorie meal
69. Prep your meals. Some people like to plan for the week and freeze everything. I like to organize in different ways. I leave what they allow me to leave at work in the fridge (be careful because I have lost a lunch box during cleanup time) and the rest I prep. What that means is I leave my favorite dressings and snacks in the place I spend the most time (my job) and then prep my meals at home. For me prep time is just buying everything at once and cooking daily. I used to buy my meals daily as I went along, but that’s unrealistic. Some people cook chicken for the week. I don’t like to commit myself to one specific meal for 5 days or more. Find what works best for you, but advances planning helps keep you on track.
70. Don’t compare yourself to others. What works for someone else may not work for you. Everyone’s body is different. Some people lose weight right away, and others lose weight more slowly. Focus on your own journey.
70. Don’t compare yourself to others. What works for someone else may not work for you. Everyone’s body is different. Some people lose weight right away, and others lose weight more slowly. Focus on your own journey.
71. Be proud of your accomplishments no matter how small. It may not matter to other people but each pound you shed as you get closer to your goal is a great success
72. Focus on developing weight loss goals in the short term and long term. Have a long term plan of how much you want to weigh, and give yourself goals each week on how to achieve them. For example, each week your goal can be just to feel less out of breath when walking.
73. Don’t be hard on yourself. Being strict is fine, but don’t be unkind to yourself either. Weight in society is something we hear about often, but don’t let the snide remarks of others replay in your head as part of your own thoughts. If you find your thoughts getting negative then redirect them.
74. Acknowledge that weight loss takes time and that’s ok. Sometimes people in your life will make you feel like if you started working out last weekend you should be half your body weight by now. Ignore them. There are plenty of weight loss tools such as herbal teas and supplements that accelerate the weight loss process, but they still take time. People don’t see the hard work you put in daily and the tough choices you make between the high calorie favorite meal and the low calorie meal. They will see the end results and then casually say, wow you have lost weight. Like it was some miracle and not hard work and dedication. Stay focused and stay the course.
75. Try to take walks outside or do activities outside if the weather permits. Try to get a buddy if the hours or location is not 100% safe. I say try to work out outside because you need vitamin D, but also it helps with a change of pace. Switch up your workouts. Sometimes if I get too committed to one machine at the gym I ruin it for myself because then I get bored.
76. Get a qualified personal trainer. When I say qualified I mean someone that is knowledgeable and one that you have interviewed and feel comfortable with. Don’t get stuck with whoever the gym gave you that was available. Ask to meet with a few people first to see who you feel works best with your personality and goals.
77. Drink green tea. Green tea has lots of benefits. Consult a doctor if you have any heart conditions or medical conditions that can complicate the use of green tea. If you are all clear then this tea burns fat for you. There have been findings that this tea lowers cholesterol and reduces the risk of developing Alzheimer’s. In my humble opinion it helps me with weight loss. Does it actually lower cholesterol and reduce the risk of Alzheimer’s? It’s possible. Do your research on that part. Fat burning? I have not conducted any scientific research to support that claim, but my bum is my clear evidence that it works.
78. Don’t consider weight loss a temporary solution to a permanent problem. The worst thing to do when losing weight is to consider your weight loss journey “diet” that lasts four weeks. A cleanse for a few weeks to aid in weight loss or a change in eating routines to help with weight loss is fine. However, consider all of these steps part of the goal of changing your lifestyle
79. Be firm with your friends and family. Some people like it when you are overweight. They like it if you are sad about it. I know. It blows the mind, but some people will sabotage your diet because they like you just the way you are. They like the dynamics of your association. Whatever twisted reason they give themselves be firm with them about your objectives or don’t tell them. If someone that is very close to you doesn’t want to see you lose weight then don’t tell them you’re on a diet. Smile and just tell them that’s what you feel like eating. I have known people like that personally, and I’ve also seen someone be interviewed that was jealous of her friend losing weight and leaving her behind so she would sabotage her diet goals. This is not Never Never Land. People can suck and they can suck your soul if you let them. DON’T.
80. Don’t cheat eat. Sometimes you tell everyone about your diet and in your perfect world they actually support you. So then you are stuck because they are like the POLICE with your diet goals. They make you feel bad if they even see you eye balling a cookie. Then you can start to feel the need to sneak eat what you want because they rip you to shreds for just eating like you will never lose a pound in your life. That is false. Again this goes back to tip number 79 where it may be better to not tell anyone you are on a diet. Just keep track of your goals personally. Both types of situations can harm weight loss goals.
81. Don’t burn yourself out. Sometimes you will start the workout plan super determined. The gym membership will be rocking and the pounds will be dropping. You start thinking seven days per week is a great path to fitness. Take at least one day per week off. Keep yourself in the game.
82. Avoid workouts that can cause you to pull a muscle before ever getting anywhere near your goals. The set back of the year is doing an extreme workout with all your heart and soul only to have a sprained ankle. This keeps you off your feet for weeks and can result in lack of motivation to start back.
83. Be honest with yourself if your clothes start feeling tighter. I used to tell myself that my clothes shrank in the dryer. True story. This hurt more than helped because by the time you can no longer fit into the outfit it’s harder to get back on track. If your clothes start feeling tighter it could just be because you cut back on your exercise routine. Whatever it is you are doing be honest about it and redirect your efforts.
84. Avoid diets that tell you to eat things with no nutrients. It’s true you won’t die if you just eat toast with butter and then a slice of cheese for lunch. However, the long-term impact on your body needs to be considered. Low calorie does not mean eating with no nutrients. There are foods that don’t have any real vitamins. It’s the equivalent of eating delicious cardboard as far as I’m concerned. It goes in the body and sits there with no intention of contributing. Like a tenant that never pays rent.
85. Make sure you are adding enough nutrients to your weight loss program. It’s not enough to just make sure you eat protein but make sure you are eating enough to take into consideration that you are now working out. Many people associate protein with fat. Protein intake does not necessarily mean weight gain. Protein is needed by the human body to function. Consult your nutritionist and/or doctor on how much protein you need based on your diet or if you can benefit from certain supplements and vitamins.
86. Meal replacements. Some protein shakes are great in terms of meal replacement. I love that heavy feeling on my stomach from eating a good meal, but protein shakes can make you feel full without that heavy feeling in your stomach. I didn’t believe it at first until I started trying them. I thought I would be starving and upset, but they work. Some people can use it as a daily meal replacement for breakfast. If you are using it as a meal replacement and not a snack replacement make sure that the shake has enough nutrients.
87. I don’t think anyone is more underrated than Suzzane Somers. I just can’t believe people aren’t more hip to her. I bought her thigh master over a decade ago and I have been a believer ever since. That thigh master is powerful and helps me with definition in my thighs. It’s not exactly trending on Twitter, but just because it’s not trending doesn’t mean it doesn’t work. The inches lost here are amazing. I don’t go super high. I just do the lowest level and watch television while I use it. If I’m going to watch television and want to be fit at the same time it’s a win win for me. I lift weights and do the leg press at the gym, but this little thigh master targets certain muscles like nobody’s business. I am biased because I use it.
. Do strength training and cardio. You need both. There are weeks where I only do strength training if I don’t have time to do cardio, but both cardio and strength training will bring the best results. It’s ok to have different days for cardio vs. strength training.
89. Yoga. Yoga can burn calories and strengthen the core. In other words your middle has to be strong enough to create balance for the rest of your body. I suggest starting small and working your way up. No need to become a pro yogi overnight.
90. Jump rope. I confess I hate when I miss a step and smack myself with the rope. However, nothing beats the calories one can burn from jumping rope.
91. Look away from commercials. They are commercials because they are people paid to make sure they are effective. Look away or change the channel when junk food commercials come on. Thousands and many times millions of dollars are spent in convincing people to buy products. It works. When I’m watching a show from my phone when the commercials come on I turn down the volume and flip my phone over.
92. Ask the server if you are at a restaurant to use olive oil if they have it instead of butter and whatever else they lay on there. Whatever your preference is it’s always good to see if the meal you are modifying can suit your diet plan. Don’t just think about what you can see. Think about the cooking process and all the calories added that you can’t see.
93. Eat less fried food. The fat in fried food vs. grilled isn’t worth it. If you must have fried food try to cook at home and use all natural cooking ingredients to spare yourself of the calories from restaurants.
94. Buy food you like. Don’t look at fitness as a punishment, but merely a change in how you live. I bought a ton of celery because I know it helps you burn fat quickly. One problem. I hate celery. Don’t do that to yourself. You will end up starving because you don’t want to eat the food you bought and binge eating junk food because it will seem like a much better idea.
95. Plan to succeed. There may have been times in the past where you tried to lose weight and didn’t, but let this time be different. If you make a decision to change your life and diet for health purposes then plan to succeed because if you have a self-defeating attitude then it becomes a self-fulfilling prophecy
96. Don’t go out to eat where there are no healthy options. If you go to a restaurant with your friends make sure you check the menu first. You don’t want to find yourself at a wing spot weeping into your plate of celery because that’s the only healthy item they had.
97. Order premade meals if buying food in advance is too hard. Be honest with yourself about what you can do. I am no Martha Stewart so cooking is a struggle for me on a good day. Cooking with a full-time job and familial obligations seems almost impossible. Meal prep is great if you have that day off, but if you have no down time then be honest with yourself about what you can have ordered.
98. Movie theaters make a killing in particular with snacks, but they should have healthy options. I would carry a bag of fruits inside my bag in the theater and munch on it once I got inside. It’s a better substitute for the loads of junk option at the theater. *shrug* I stand by my alternative decision.
99. Drink less alcohol. Some people have perfect diets and perfect workout routines, but binge drink on weekends. If you want to lose weight then cut back on the drinking and watch the pounds melt off.
100. Make sure you are sweating when working out. If you are not out of breath or sweating then you are probably not working out hard enough to burn calories.
101. Count how many hours it takes to burn off the calories you are about to eat. If you count how many minutes or hours it takes to burn off a food item then it will cause you to think twice. I used to eat a snack that had 300 calories. If I do the elliptical at the gym it takes me at least an hour to burn that off. After doing the math that five minutes of eating costs me one hour at the gym I never ate it again. If I’m going to eat something it had better be delicious, filling, and not cost me extra gym time to burn it off.