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.
Eat Healthy Foods
Calories in vs. calories out
Allow for set-backs
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.
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.
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.
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.