Healthy Weight Loss Tips – Realistic Goals and the Hard Truth

The very first thing you need to understand about weight loss is that any change you make needs to be a change you can sustain forever. No diet, no fad, no magic pill!

I’m going to lay out some healthy weight loss tips but I’m not going to sugar coat it; pun intended, sometimes what a person needs to hear is the hard truth, the things that only a close friend would tell you. Most things you read online are trying to sell you something so they are very biased. You won’t find that here.

Let’s start with what you will find in the article and then I will get more in depth.

Eat Healthy Foods

Drink water

Calories in vs. calories out

Get active

Allow for set-backs

Be Realistic

Focus on the Reflection

Eat Healthy Food

You’ve heard it before and every weight loss article states it, yet somehow people choose to ignore this and can’t figure out why they aren’t losing weight. By far the best healthy weight loss tip I can give you would be to ditch the sugar and the processed foods and start eating more produce and whole foods. Whether you are a vegetarian or you enjoy eating meat this rule will apply to everyone.

High sugar, processed foods are very calorie dense foods. Meaning, they have a lot of calories for a small portion. This means that after pigging out on a chocolate bar you will still be hungry and you will continue to snack. Whereas if you had gone for a piece of fruit or some vegetables you could have eaten a lot more to get the same amount of calories and you would no longer be hungry.

I’m not going to push any specific eating plan, just find one that you enjoy and that works for you. If you enjoy eating a certain way then you are far more likely to continue on that path. If you are happy to not have a laid out plan then that is fine too, that’s exactly how I do it, I only buy healthy foods and lots of produce so when I want a snack or I’m preparing to make a meal I have no choice but to keep it healthy.

Drink Water

This may seem like a pretty obvious one but there are so many people that don’t drink enough water in a day. Water has several health benefits including the ability to boost your metabolism, and that equals more burned calories. Along with this is substituting water for sugary drinks, a can of pop can have 160 calories and 45g of sugar. If you can’t stand the taste of water then pick up some water flavor drops, just make sure they are 0 calories.

Switching over to diet pop can have an effect but make sure you can stick with it, I have seen people fail because by switching to diet pop they never lose the habit of drinking pop, and sooner or later they revert back to the regular full sugar high calorie crap!

Coffee and Tea are fine, but make sure you aren’t adding sugar to them, use an artificial sweetener if you can’t drink it black.

Calories In vs. Calories Out

This is a really simple concept that lots of people struggle with. Other than those of you with preexisting medical issues; which I won’t be covering here, if you burn more calories than you consume in a day you will lose weight. Conversely, if you consume more than you burn you will gain weight. It is as simple as that!

If you have nailed the above two points then the only healthy weight loss tip left that focuses on your eating habits is, Portion Control! You’ve cut out the unhealthy foods, got rid of the high sugar drinks, you’re drinking lots of water but you just aren’t losing any weight.

Then I hate to tell you this but you need to eat less. This doesn’t have to be less every meal, just less total calories in a day.

It doesn’t matter if you’re fasting, or eating 3 meals in a day or not eating before bed, it all comes down to daily totals. If one of these works best for you to control portions then stick with it and try to be consistent.

Get Active

The other side of creating a calorie deficit would be to burn more than you eat, and how do you burn calories? By moving. Sure your resting metabolic rate burns calories just keeping you alive, but we are talking about burning more!

This healthy weight loss tip is going to sound like some of the other ones, find something that you can sustain long term and stick with it. If you hate running on a treadmill, then don’t make your fitness goal running on the treadmill. I can guarantee that you will not stick with it, you will lose motivation and then you will quit. We have all been there, we have all made the mistake, but now it’s time to find something you like. Something that you look forward to doing every day.

If you are having a hard time finding equipment you enjoy or can fit in your home then check out some of my other posts here.

Allow For Setbacks

Expect to fall off the wagon, expect to not lose any weight for a week, and remember you are only aiming for 95%! That means if you skip a workout it isn’t a big deal, get back at it the next day and move on. Went to a friends’ birthday and had some cake? Well I guess you better just give up then, right? NO! Get over it, move on and go right back to eating healthy and being active.

I know it’s hard to plan for setbacks, we are talking healthy weight loss tips and I’m telling you that it’s okay to eat dessert. I’m not saying go out and do it on purpose, I’m saying plan for how you will react when you give in to the temptation, whatever it may be, and don’t beat yourself up over it.

Be Realistic

If you go search healthy weight loss tips you are going to get a ton of results for fast weight loss! Trust me when I say that is not healthy! Obviously if you have a lot of fat to lose and you are making a lot of drastic changes then you will see quick results at the start, but they will eventually plateau as your body becomes used to the changes. This is fine, just be prepared for it to happen.

It isn’t healthy to lose 20 pounds in a week, so stop believing everything you read.

I know, your mom’s best friends’ niece did it 2 years ago! Great, what does she look like now? I bet she has gone right back to where she was before.

Most of these fad diets make you shed a bunch of water weight so the number on the scale is better and your clothes are a little loose but you don’t lose any fat. So in 2 weeks when you go back to your normal habits, your weight will as well. Weight loss takes time, it takes effort, and it takes honesty. So be realistic and understand that losing 1-2 pounds of fat per week is lots, its achievable, and most importantly, its HEALTHY!

Focus On the Reflection

Don’t weigh yourself every day and get discouraged if you don’t see the same results day after day. Instead, weigh yourself once per week first thing in the morning and write it down. Make note of any progress and celebrate it but don’t get upset if you don’t see any, and especially don’t make excuses for not seeing any. It happens! Everyone of us has failed, it’s what you do with that failure that will determine the type of person you are and the type of person you will become!

One healthy weight loss tip I wish someone would have told me years ago would be to not focus on the number on a scale as much as the person you see standing in the mirror! Muscle is more dense than fat so as you burn fat and build muscle you may actually start to weigh more, but meanwhile, you are starting to look better, feel better and move better. So why pay attention to the scale? You’ve been following your goals, you’ve been eating healthy, you look damn good in the mirror, shouldn’t that be enough to keep you motivated?

One day at a time! Write it at the top of your goals or put a sticky note on the bathroom mirror. Just always remember to take it one day at a time and be better than you were yesterday. Let me know what healthy weight loss tip is your favorite, or if you have any questions leave them in the comments below.

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11 thoughts on “Healthy Weight Loss Tips – Realistic Goals and the Hard Truth”

  1. I came across your article and website at a very convenient time!

    You have given comprehensive advice on a number of aspects of choosing the right food and pay attention to your eating choices.

    What a good reminder!

    I got particularly more interested in the importance of drinking water, getting active, stop eating processed food and say goodbye to the magic pill diets and instead of that, focus on having a healthier lifestyle and more quality time with family and friends.

    Thank you for taking the time to write this article, Joao

  2. This was interesting to read and for me didn’t quite touch on the elephant in the room. Obviously, you haven’t spoken to any people who are menopausal or have metabolic disorders as the whole calorie in and out theory doesn’t really work. Our hormones tell the body when to store fat and even doing all your great tips (which I do) it can mean that a slightly more in depth view needs to be taken. Fortunately, the keto diet can trigger fat burning and even better taking tablets with acetic acid (sweet apple cider) and Hydroxycitric acid (Garcinia) to block food cravings and unlock out natural body controls.

    • Hey Lily, 

      You are absolutely right, I didn’t get too in depth for the people in a situation like yourself. After several years of trying every diet available my mom was not seeing the results she wanted so I talked her in to doing a keto diet a couple of years ago and she has got down to the same size she was in high school. It sounds like you have figured out what works for you. Good work. 


  3. Hello dear, thanks for sharing these concise information with us, what nice host you have hete, I was actually doing some reviews when I saw your post online, I really want to thank you a lot, these is what my auty really needs cause she’s been her complannig about her weight so I believe She will find these one useful, thanks alot

  4. I think your advice is awesome! I also run a fitness devoted website and much of what you are saying, I wholly agree with. So much time is wasted on fad diets that only work in the short term. What really matters is that you get into healthy habits that work for you. One of the best pieces of information I have come across when it comes to goals (whether fitness or otherwise) is the acronym SMART. All goals should be Specific, Measurable, Achievable, Relevant, and Time Bound. I feel like people would see a lot better results if they based their goals on this system! Thanks so much for the post!

  5. So many people focus on one aspect of weight loss and it’s frustrating! The fact that you focus it being a whole process and lifestyle change to achieve healthy weight is awesome! This is the kind of education on weight that we need! One day at a time is such a great way to look at it, as so many people swing back and forth, but it’s about putting one foot in front of the other towards a healthier lifestyle one day at a time!! THANK YOU!

  6. I like the raw truth that you poured out in here, a lot of people are complicating the process of weight loss, by starving, low level of water intake and inactiveness, but you have leveled up the major tips that can achieve weight loss effectively, like importance of drinking water, getting active, stop eating processed food and say goodbye to the magic pill diets and instead of that, focus on having a healthier lifestyle and more quality time with family and friends.
    I agree with your analysis, i believe that if people should start taking healthy food instead of processed food the issue of calories would have been a bit taking care of.

  7. This Isso far the best article I have read on weight loss,  I like that you were very honest in your writing and the way you gave out the information was so precise and directional,  I’m one of those people that fall guilty of checking my weight after every work out and i always get disappointed and most Time I just forget about the weight loss program,  but now I know better I’m gonna take it gradual an follow the above tip religiously and I hope to get something positive this time. Thanks for sharing.

  8. Heloooo over there, a big thanks to you for sharing this insightful and educational Post on healthy weight loss tips realistic goals and the hard truth. I really enjoyed seeing this article. Eating healthy food does benefits the body and drinking a lot of water is so  advantageous to one’s health, I do engage in that frequently which has been so benefitting and does aids weight weight loss in a way.

  9. Hello dear, thanks for sharing these information with us all, I was actually doing some research online when I saw your post, I believe these is exactly what my aunty really needs, she has been complaining about her weight for some time, so I decided to do some research, I believe these article will be of great value to her, thanks for the info, I’ll surely do some recommendations

  10. quite an interesting and truthful review you have here, i totally agree with you that for you to achieve anything you have to push yourself to make it happen, weight loss it not what someone can help you to chive not ecevn a gym instructor, they can only tell what to do and not help you do it…trust me these tips here are the best ways to loss fat and you can do it yourself, so i say you get on it now and you will see yourself achieving your weight loss goals…


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