70+ of the best weight loss tips for incredible results

I think you’ll agree with me when I say that weight loss can be REALLY hard, especially if you don’t plan properly.

That’s why I have compiled this list of 70+ weight loss tips, which have been proven to work.

Carry on reading for some of the best tips on how to lose weight:

Diet tips for weight loss

weight loss diet

If you want to lose weight, making a change to your diet is BY FAR the most important thing you can do.

Having a nutritious diet is crucial to your weight loss success.

In this section I list out some of the most important things to note and changes to make, to your diet.

1. Have a general idea of your calorie requirements – in order to lose weight, you need to be consuming fewer calories than you are expending. The number of calories you require depends on a variety of factors including your current weight, height, gender, age and activity levels. You can calculate the number of calories you should be eating using the calculator below:

Gender Age Weight Switch to lbs Height Switch to feet and inches Activity Level
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This calculator will never show a number below 1000 calories per day. Please speak to a qualified health professional before attempting to eat less than that.

An app such as MyFinessPal is great for calculating how many calories are in the foods you eat, and will help you decide if your calorie intake is too high.

2. Eat breakfast if you are hungry – as the saying goes, ‘Breakfast is the most important meal of the day‘. You have just spent the last 8 or so hours without any type of food. If your body is hungry, feed it!

Choose healthy and filling options such as eggs, oatmeal, homemade smoothies and stay away from sugar rich foods such as croissants, muffins and some cereals.

Having a good breakfast will keep your stomach full longer and prevents you from crashing by 11am, craving more sugar. This in turn will mean you eat less. Breakfast is not necessary for everyone, but if you are hungry, you should eat something nutritious.

3. Drink plenty of water – it goes without saying that you need to drink enough water to maintain a healthy body. However water can also help you lose weight.

It gives you a feeling of fullness, meaning you feel less hungry and has also been shown to boost your metabolism (but very slightly).

A lot of people mistake hunger for thirst. So carry a bottle of pure water wherever you go, and take sips from it throughout the day.

swap unhealthy food for healthy

4. Swap unhealthy for healthy – for every food item out there which is unhealthy and packed with processed carbs & sugar, there is more than likely a healthy substitute.

For example, you can swap margarine with almond butter and mayonnaise with mustard.

Try include some of these weight loss foods (or similar) in every meal you eat.

5. Eat slowly – make sure you chew your food thoroughly; by the time you swallow, it should be in a liquid form.

Also, put your fork down after every bite – it takes 20 minutes for your stomach to signal your brain that it is full, so you may be eating too much without realising it!

6. Avoid packaged drinks – sodas, boxed juices, milkshakes and the like are often packed full of sugar and provide very little nutrition.

Sugar is the enemy – when it is not used up by the body for energy, it is stored as fat. Swap these unhealthy beverages for low sugar & fiber rich smoothies, coffee and teas. Or even better, plain old water.

7. Cook with virgin coconut oil – or extra virgin olive oil (on low heat).

Out of the vast number of oils you can use for cooking, coconut oil has been shown to be the healthiest. The fats it contains can boost your metabolism and make you feel full faster, compared to other oils.

Other healthy fats to cook with when trying to lose weight are ghee and palm oil.

Always add just the bare minimum when cooking and only use when absolutely necessary.

8. Have fixed meal times – doing so helps maintain blood sugar levels. Eating at roughly the same time everyday is optimal because your body prefers regularity.

This prevents you from getting strong pangs of hunger, which can cause you to overeat.

Also your body will learn exactly how much food it needs at a given time of day.

9. Don’t skip meals – apart from having fixed meal times, you should also avoid skipping meals as this too can wreck havoc on your blood sugar levels.

Skipping a meal will more than likely leave you famished by the end of the day, causing you to overeat.

Also be sure to time your meals right so that there has been ample time to digest the food eaten in each one.

10. Grill, don’t fry – there are many different ways you can cook one type of food, so always opt for the healthiest.

E.g. instead of deep frying fish, you should grill, bake or steam it instead.

more protein to help weight loss

11. More protein protein is more satiating (makes you fuller) than carbohydrate and fat.

You should therefore opt for a protein rich diet, and reduce the amount of processed carbohydrates that you consume. When starting on your weight loss journey, you should aim for up to 1.5 – 2 grams of protein per kilogram of weight.

Good sources of protein include eggs, lean meats, fish, tofu, nuts, seeds, lentils and beans. An easy way to incorporate more protein in your diet is by using whey.

12. Limit alcohol – yes alcohol is great on a night out with friends or after a long day at work. But over indulging can sabotage your weight loss efforts.

Alcohol is a toxin, so your body tries to get rid of it as fast as possible, by breaking it down. The by products of this process are very dangerous and your body uses them as fuel. As a result, it stops burning body fat and also ends up converting carbohydrates in your system (which would ordinarily be used to supply energy) into fat.

Additionally, getting drunk will impair your judgement and increase cravings for all those unhealthy foods you should stay away from (hint hint, greasy kebabs at 3am).

Studies have shown that red wine could help block fat cell formation, so if you really must drink, then pour yourself a glass of the red stuff.

However, this should be limited to no more than one glass per night – chugging down half a bottle will have many adverse effects and will NOT help you lose weight.

13. Switch up recipes – eating the same thing every day will most probably become monotonous and you will end up getting bored, making you resent your new diet plan.

But eating healthy does not have to be dull – there are dozens of different ingredients you can use in hundreds of different recipes (Google and YouTube are your friends!). So mix things up and enjoy the food you eat.

14. Out of sight, out of mind – if unhealthy food is not in front of you all the time, you are less likely to crave it.

Get rid of as many unneeded food items as you can, especially the ones you know you most easily succumb to, be it ice cream, crisps or soda. Replace these items with healthy alternatives so you have something to nibble on.

food journal for weight loss

15. Keep a food journal – and in it keep a daily record of what you ate throughout the day.

Research has shown that keeping a food journal can be very effective at aiding with weight loss. A study carried out on 1,685 overweight individuals showed that those who kept records of what they ate six days a week, lost twice as much weight as those who only kept records once a week.

MyFitnessPal is a great app for keeping a note of what you eat and is available on iOS, Android and Windows Mobile. Or go back to basics and use paper and pen!

16. Have a separate food area – its always great to have a ‘weight loss buddy‘, however you may be on this journey on your own.

If that’s the case, keep your stash of healthy food in a separate cupboard / freezer section both at home and work, so you are not taunted by all the food you should not be eating.

17. Check labels – make it a habit of checking labels on anything you buy. Some companies can be deceitful in marking certain foods as ‘healthy‘ and ‘low in sugar‘ when in fact they are packed with salt, preservatives and artificial sweeteners.

It is a legal requirement for all manufacturers to indicate what is in the food they are packaging. This will help you know exactly what you are putting into your body.

blue-plate-weight-loss

18. Use smaller plates – this is a proven way to help you eat less – it even has a name, the Smaller Plate Movement.

The reasoning is that your brain thinks there is more food on a 9 inch plate compared to a 12 inch plate, even if the quantity on both is the same.

This makes sense because on the 12 inch plate, there is more empty space and so you are quite likely to add extra food to this plate to make it seem more ‘full’.

Research has also shown that the colour of your plate can make a big difference. Blue is considered an appetite suppressant, so try get this colour when you next replace your dinnerware!

19. Avoid artificial sweeteners – artificial sweeteners such as stevia, xylitol and aspartame have recently become popular, however studies have shown that they may be even worse than consuming sugar, if you are trying to lose weight.

Since these sweeteners contain no calories, they may cause you to eat more. When you eat regular sugar, your body knows when to suppress feelings of hunger. With artificial sweeteners it doesn’t.

In my opinion, the best option would be to wean off both table sugar and artificial sweeteners and instead obtain your daily dose of sugar from foods that produce it naturally, such as fruits.

It will take some will power when trying to beat sugar addiction, but staying away from it can make the world of difference to your weight loss success.

20. Eat at home more – even though there are lots of restaurants that offer healthy food, you can never be entirely sure of the exact ingredients they use.

When you cook at home you have full control of what you put in your food. So start making it a habit to eat at home more often. Cooking doesn’t have to be hard, there are a ton of websites, videos and apps to help you along the way.

21. Cook for the whole week – freshly made food is the most nutritious and tastes better, however if you are strapped for time, spend one day (e.g. Sunday) cooking all your meals for the week.

Or at least the ones you know you definitely can’t manage to prepare during the week.

You can then freeze the food in containers; in most cases frozen food should keep well for at least 7 days, ready to be heated up when you are hungry.

Preparing food beforehand will prevent you from reaching for a takeaway menu or junk food because you are too tired to cook.

eat_more_fiber

22. Eat more fiber – fiber is great at making you feel full faster, and contains minimal calories.

Additionally, fiber is harder to chew so it gives your brain ample time to know that you have eaten enough.

A study in 2009 showed that people who ate an apple (containing natural fiber) before lunch, consumed 15% fewer calories than those who ate applesauce or drank apple juice with added fiber.

Foods high in fiber include vegetables, leafy greens, oatmeal and beans.

23. Chew sugar free gum while cooking – this will keep your mouth occupied and so you will not be tempted to have small tastes of the food you are preparing.

24. Less white, more green – the white foods I mean are processed (or refined) ones such as bread, rice and pasta. These have almost no nutritional value since all the good stuff has been stripped away.

What you are left with is a food that will spike your blood sugar almost immediately after being eaten and then cause you to crash shortly after, craving more food.

Greens such as spinach, kale, Brussels sprouts and green beans are packed full of vitamins, minerals, water and fiber. They tend to keep you fuller for longer.

If you don’t think you can eat so much leafy food, a great option is to make a green smoothie and gulp it down in one go.

25. Don’t be afraid of fat – eating fat does not make you fat, eating more calories than you need does. However not all fats are the same.

Good sources of fat include nuts, seeds, avocados, fatty fish and coconut oil. Bad sources of fat are those foods such as cakes and pastries that have fat added to them.

Don’t be afraid to include naturally occurring fats in your diet, but stay away from fatty meat, deep fried foods and doughnuts!

spicy_food_good_for_weight_loss

26. Eat more spicy food – spicy food could increase your metabolism. Fat in your body is broken down into various categories, two of which are white fat and brown fat.

White fat is used to store energy and is more plentifully found. Brown fat is like muscle and helps burn white fat.

Research at the University of Wyoming found that capsaicin, which naturally occurs in chili peppers, can help turn white fat into brown fat via thermogenesis (which is how heat is generated from fat).

So start including more cayenne and habanero peppers or a high quality hot sauce in your meals, to help boost your metabolism slightly.

27. King, prince, pauper – you may have heard of the saying ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper’.

This is great advice for anyone trying to lose weight and has scientific research to back it up. In this study, obese women were split into 2 groups and given a 1400 calorie diet for 12 weeks.

The first group had a 700 calorie breakfast, 500 calorie lunch and 200 calorie dinner, whilst the second group had a 200 calorie breakfast, 500 calorie lunch and 700 calorie dinner.

Both groups ate the same type of food. The results showed that both groups lost weight, however the women who had the higher calorie breakfast ended up losing more weight and achieved a thinner waist. This may be a strategy you want to try.

28. Pack a healthy snack – wherever you go, you should always have a healthy snack handy in case hunger strikes.

There are a wide range of snacks you can carry around, including hard boiled eggs, fruits, nuts and smoothies.

This will save you the hassle of looking for a healthy option, or worse, the anguish of having to resort to a packet of crisps or candy bar.

29. Magical pills don’t work – browse the internet for long enough and sooner or later you’re bound to bump into an advert showcasing a smiling middle aged doctor (stethoscope and all) who has a pill that can help make you lose 30 pounds in a week.

Don’t fall for it

Medication of that form doesn’t work. As mentioned before, all that is needed to lose weight is a diet rich in protein, good fats, unprocessed carbohydrates and lots of water.

Stay in a calorie deficit and you’re golden.

30. Don’t eat too little – it makes sense that if you want to lose weight you should eat less, right? This is true up to a certain extent.

Eating too little and always being hungry is not healthy and can slow down your weight loss progress. This is because your body goes into starvation mode, slowing down your metabolism, because it does not know when its next batch of fuel will arrive.

Your own body will tell you what’s best. If you restrict yourself to 1200 calories per day and are starving (plus always light headed, moody and hungry) then increase your food consumption.

On the other hand, if you feel absolutely fine on 1200 calories per day and are able to function normally, this is OK.

Also, if you end up overeating on a particular day, don’t punish yourself by under eating for an entire week!

bulk_meals_up_with_vegetables

31. Bulk meals up with vegetables – the easiest way to make a meal seem more filling is to add a ton of vegetables to it.

Whether its a pasta, soup or curry, throw in some carrots, broccoli and green peppers. Vegetables are full of fiber, nutrients and water, so will help fill you up faster.

32. Cut down gradually – if there is a certain treat that you especially enjoy, be it chocolate, milkshakes or cheese cake, then cut down gradually and don’t deprive yourself all at once.

This will make it easier to control cravings over the long run. As mentioned in tip number 4, there is usually an alternative. If you love chocolate then start by swapping milk chocolate for dark chocolate.

Follow the 80 / 20 rule – 80% of the time you should be good and have a very healthy diet. 20% of the time you can treat yourself. If you have the will power to lower this to below 20%, even better!

Food addiction is sometimes hard to beat, if you are unable to gradually cut down on unhealthy treats, you should speak to a professional counselor. They will be able to assist you in weaning off certain foods.

33. Watch your emotions – and don’t eat because of them. Feeling happy? Sad? Angry?

For a lot of people, various emotions can make them resort to food. Monitor how emotions affect your eating habits. You may not actually be hungry but could be unknowingly forcing yourself to eat.

34. Pack away excess food – wasting food is a bad thing and you should never throw good food away.

However at the same time, don’t force yourself to gulp down that extra bit of rice just because you don’t want to see it go in the bin.

Instead, put it in the freezer to be eaten at a later date or feed it to a pet. Eating more than you should just for the sake of it only adds on extra calories, which you don’t need.

35. Less candy, more fruit – if you have a sweet tooth, try replacing some of the candy you eat with both fresh, frozen and dried fruit.

Fruits contain natural occurring sugars which will help satisfy your cravings, whilst at the same time providing you with a dose of vitamins.

Some great fruits to chomp on are bananas, apples, pineapples, grapes, oranges, watermelon and mangoes.

A word of caution: be careful with dried fruit, especially if its store bought. Although these snacks are healthy, they sometimes tend to contain a lot of sugar and so you may end up consuming more calories than you should, without realising it.

If possible, make your own dried fruit at home.

36. Visit a nutritionist – if you are able to, visit a professional nutritionist before you change your diet.

They are experienced practitioners who can guide you on what to eat, as well as create a custom eating plan depending on your current diet and weight loss goals.

sniffing_food_weight_loss

37. Sniff certain foodsReader’s Digest reports that sniffing certain foods may help reduce your appetite, causing you to eat less.

Garlic, green apples, bananas, fennel and grapefruit are particularly good. Of course, this more than likely does not work for everyone, but give it a go and see for yourself!

38. Don’t eat straight from the box – when having any kind of store bought food, don’t eat straight out of the box as you’ll probably end up eating more than you intended to.

Instead, pour out whatever it is onto a plate or bowl, so that you have better portion control.

39. Plan when eating out – you won’t always be able to eat at home or prepare your own meals.

Don’t worry, many restaurants these days have online menus, indicating how many calories each of their dishes have. Before you head out, make a decision on 2 or 3 dishes which you feel would be suitable.

At the restaurant ask your waiter if they can swap appetisers such as bread rolls and butter for a salad. Also have a snack before heading out so you don’t arrive starving!

40. Reduce salt intake – salt doesn’t cause you to gain fat, but it does make you retain water, and water has weight.

So you might end up thinking that you aren’t losing any fat when in reality you’re just bloated. We all need salt in our diet but too much is a bad thing.

Start by reducing the amount you add when preparing meals and also switch ordinary table salt for sea salt.

41. Don’t shop for food when hungry – this can only end badly, causing you to make impulse purchases.

A hungry stomach is a deceitful stomach. The best time to shop for food is after you have had a good filling meal. Be sure to also prepare a shopping list beforehand, so you know exactly what needs to be bought.

Stay away from the isles that stock temptations, especially the snacks, desserts and alcohol sections.

brush_after_eating

42. Brush straight after eating – not only is this recommended by dentists, but the minty taste in your mouth will tell your brain that meal time is over, making you crave food less.

With a clean set of teeth, who wants the hassle of having to brush again?

Exercise tips for weight loss

exercise_for_weight_loss

Together with diet, exercise is very important when trying to lose and maintain a healthy weight.

In this section I have included some tips to help better educate you on what works and what doesn’t work.

43. HIIT – high intensity interval training. This is a form of cardiovascular exercise which involves a short burst of vigorous exercise such as running, swimming or cycling, followed by a short recovery period of the same exercise.

So e.g. 30 seconds of intense sprinting followed by 1 minute of casual jogging. This is repeated a number of times, usually until you are unable to do anymore.

HIIT has been proven to be an effective way to burn more fat, with shorter periods of exercise. The results of this study showed that high intensity interval training burns much more body fat than endurance training does.

It has also been shown to burn fat many hours after you stop exercising.

So instead of spending an hour on the treadmill, jogging at a steady pace, engage in short bursts of sprinting instead, and watch the fat melt away. More information on effective ways to practice HIIT can be found here.

44. Lift weights – the more muscle you have, the more calories you burn.

A 12 week study was carried out where overweight people were divided into 3 groups. The first group modified their diet alone, the second also included aerobics and the third included weight training (together with diet adjustments and aerobics).

The first group lost 14.6 pounds of fat, the second 15.6 and the third 21.1 pounds.

So this study shows that combining a healthy diet with cardio and weight lifting is the most effective way to burn fat. Some popular weight based exercises include squats, deadlifts (more info here) and pull ups.

45. Do a 90 day program – there are many fitness and weight loss programs you can purchase and do in the comfort of your home. Most come with a customisable diet plan as well.

Two particularly popular ones are P90X and Insanity. These programs are intense, however at the same time, very effective – just search for “P90X transformation” and you will see what 90 days of dedication can get you.

If you think you are fit enough, its definitely worth giving a 90 day program a shot, so long as you can stick with it.

The company that sells these products, Beachbody, also holds challenges where they give out regular prizes of $500 and a grand prize of $100,000!

listen_to_music_whilst_exercising

46. Listen to music – music has been proven to be an excellent way to help you exercise harder and longer, without realising it.

Various studies such as this and this show that music has a noticeable effect on your mood and the right type can cause you to exert more effort whilst exercising. This is because it acts as both a physical and cognitive stimulant.

Songs that are in the  120 – 140 beats per minute range are perfect, and pop, dance & hip hop have been shown to be particularly great.

So put on a good pair of headphones, turn up the volume and see if music can help push you further the next time you work out.

47. Spot reduction doesn’t work – you can’t pick a specific spot on your body and target it alone, to burn fat. It just doesn’t work. There are tons of dubious gadgets and pills that claim they can help you burn belly fat on its own – they can’t.

You can target and work on a certain set of muscles, to make them grow. But the same is not true when trying to burn fat.

When you exercise, your body will use fat from many different areas around your body as an energy source, and not one single spot. So please don’t buy into the myth, only to end up disappointed.

48. Get a pet – if you are finding it difficult to get started exercising, getting a pet might be a good option.

Dogs in particular need to be constantly played with and walked, so this will help get you moving.

Taking the dog out for a walk in the park and playing fetch is going to burn more calories than sitting on the couch, watching TV all evening.

49. Hire a personal trainer – if you have been working out for a while and are just not seeing results, it might be worthwhile hiring a personal trainer, to help you out.

Experienced ones are very knowledgeable on exercise & weight loss, can create a personalised exercise plan, help push you to your limits, assist in developing a routine, provide motivation and prevent boredom.

Most gyms these days have personal trainers you can book for hour long sessions. Alternatively, you can search online (many sites will provide reviews as well).

50. Mix things up –  there are LOTS of exercises you can do to help you lose weight. Walking, swimming, playing badminton, hiking, freeletics, martial arts and even dancing. They all burn calories.

If you are comfortable doing just one type of activity, all well and good.

However if you tend to get bored quickly, a good option would be to diversify, to prevent you from getting fed up and throwing in the towel. It also gives you a chance to meet  people and make lots of new friends!

51. Kettlebell training – if there is one piece of equipment you should definitely try out, its the kettlebell. Using a kettlebell allows you to work out hundreds of different muscles, aids in fat loss and strengthens your core.

Most gyms will have kettlebells of various weights but you can also buy your own relatively cheaply, if you prefer working out at home.

get an exercise buddy

52. Exercise with a buddy – this can be a school friend, work mate or someone you meet online. Sure, some people (myself included) prefer exercising alone, but others like to work out in pairs or groups.

It doesn’t matter if the other person is overweight or extremely fit, because at the end of the day you both need to eat healthy and exercise effectively to get results and have them last.

Having an exercise buddy will also keep both of you accountable for each others progress, reducing the chances of either one slacking off.

53. Don’t over strain your body – yes, pushing your self to 90% of your maximum limit is great and will help motivate you to try even harder next time.

But be sure not to over strain your self – all this will do is cause injury, and might even prevent you from being able to exercise as intensely again.

Your muscles need time to recover, so its always a good idea to take the next day off, after a particularly strenuous session.

Additionally, over exercising promotes the production of cortisol, a stress hormone which can cause you to store fat. So yes, work out intensely, but don’t overdo it. A typical exercise session should not last longer than an hour.

54. Choose a time that works for you – some people can jump out of bed at 6am, full of energy, and are able to go for a 5 mile run before having breakfast.

Sadly, I don’t fit into this category and prefer to head to the gym at around 3pm, after a relatively heavy lunch.

Everyone is different, and what might work for me, could be less than optimal for you (or vice versa). The best option is for you to pick a time where you know you will be energetic and one you can stick to for the long term.

55. Small changes add up – take a minute to think about all the different ways you can add more movement in your daily routine.

For example, get off the bus a few stops early and walk the rest of the way. Climb the stairs instead of using the escalator. Do some squats whenever you are standing idle (though, people might stare at you!). Instead of going to the movies, go bowling.

These changes will add up and help you burn more calories. Sure, its not as effective as a 40 minute intensive workout session, but every little bit helps.

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56. Buy a good pair of shoes – most forms of activity will require you to wear a pair of shoes, so make sure the ones you use are good. Doing so will make exercising comfortable and prevent blisters and other injuries.

Most sports stores have staff who will be able to analyse your feet and then advise on the best shoe to get for a particular activity.

Don’t cheap out – exercise is very addictive and I can guarantee you will carry on exercising long after you lose the initial amount of weight you set out to lose. Having a good pair of shoes means you will have to replace them less often.

57. Buy a pedometerand take the 10,000 steps challenge. A pedometer is a small device that you clip onto a belt and will calculate how many steps you take everyday.

Taking 10,000 steps at a brisk pace will burn around 400 calories.

You don’t have to start taking 10,000 steps all at once. Calculate the number of steps you take at the moment and then try increase this by 200 – 500 everyday and you’ll reach 10,000 in no time!

58. Swim – you may have problems with your joints and this can cause pain when walking, or trying to do other forms of land based exercise.

If this is the case, swimming is a good alternative as it is very low impact. The water helps provide support to your joints.

Even if you do not have joint problems, you should try swim at least once a week. It works out your whole body.

59. Always push harder – ideally, each exercise session should be a bit more intense than the last. This prevents you from hitting a plateau and seeing your weight loss come to a halt.

Give your muscles enough time to recover, so they are able to work even harder the next time they are used.

Similar to your food journal, have an exercise journal, where you record what exercises, how much intensity, how long for, etc you did on a particular day.

60. Use good form – whatever exercise you choose to do, make sure you are doing it correctly. Speak to an expert in the field, or watch videos online to help you understand the right way of doing it.

This will not only prevent injury but will also help you burn calories and fat optimally, since you are targeting muscle groups in the correct manner.

If you are going to be exercising in the gym, plan your routine beforehand, so you know exactly what you will be doing once you get there.

yoga_for_weight_loss

61. Yoga is great – yoga, even though a much gentler form of exercise compared to others, has many health benefits. One of them is weight loss.

Yoga does not burn as many calories as other forms of activity, but provides some kind of benefit to everyone.

There are many different types of yoga and some are more effective at weight loss than others. The great thing is you don’t even need to join a yoga class – there are loads of online resources that can help you get started.

Other tips for weight loss

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In this final section are some general suggestions I hope you will find helpful.

62. Consult with a medical professional – before starting to make lifestyle changes, consult a medical professional.

She or he will be able to carry out a few tests such as measuring your blood pressure and analyse your overall fitness.

Additionally, they can provide some extra guidance on anything in particular you need before you start making changes. Always be honest with your doctor, they are there to help you.

63. Get started today – procrastination does nothing to help you lose weight. As the saying goes ‘A journey of a thousand miles, begins with a single step‘.

Losing weight may seem like an unachievable feat, but the sooner you get started, the better. Whether its as simple as making a slight change to your diet or going for a 20 minute walk, do it.

Nelson Mandela once said ‘It always seems impossible, until its done’. Don’t over analyse what is to come, just go for it and make adjustments along the way. 2 steps forward and 1 step back is still progress and much better than no steps at all.

Accept that you are overweight, stop feeling sorry for yourself and know that you can change your body. At the end of the day, the person who can help you most, is you. Go out there and show the world what you are made of!

64. Forget the past – you may have tried to lose weight before, and failed. Don’t let this hinder yourself from trying again.

Learn from any mistakes you might have made and move forward. Nothing can beat a positive mindset, so make sure you have one – this time, you’ll do it!

65. Take pictures – before you start out on a weight loss journey, be sure to take a few pictures of different parts of your body. Also have someone take a picture of you from behind.

Having pictures can make all the difference, as you will be able to visually make comparisons and see how your body is changing.

Every 2 – 4 weeks, take another set of pictures. You could also start a public blog so that others can share and learn from your experience.

66. Set realistic goals – hoping to lose 20 pounds in 1 week just isn’t going to work. Change takes time.

Instead think long term e.g. 3 months and each week make a note of how much weight you have lost. You can then draw this on a graph to see how you have progressed over the 12 week period.

After this period of time, if you have still not reached your target weight, don’t fret. Appreciate what you have accomplished instead and then carry on trying to lose more weight.

Over time, coupled with the right diet and effective exercise plan, it WILL happen.

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67. Don’t depend on weighing scales alone – Yes its good to weigh yourself either everyday or every once in a while to monitor your progress, but don’t let minuscule movements on the scale discourage you.

When you start exercising you’ll build muscle, and muscle has weight. One pound of muscle however is much more compact than one pound of fat, and takes up less space in your body.

So a better way to note progress is by using a measuring tape as well. This way you will know that your body is burning fat and IS losing weight.

Measure your waist, thighs, wrists and arms every few weeks to see how you are progressing. Getting your body fat percentage checked at regular intervals is also a good idea.

68. Inform friends and family – I have seen personally, how difficult it can be for some people to lose weight. You need all the support you can get, especially from those close to you.

So don’t try lose weight in secret; let your friends and family know what you are doing. This way they will stop tempting you with unhealthy food and not question you if you become a bit distant for a short period of time (e.g. because of spending time working out).

Its OK to take time for yourself – your health is important. Those who truly care about you will realise this and support you along the way.

At the same time, stay away from people who have a negative impact on you or always put you down. You need a strong mindset to begin with, they will only make your weight loss journey harder!

69. Aim for a healthy lifestyle – your overall goal should not just be to lose weight but to have a healthy lifestyle. Losing weight requires discipline, which means you need to have a solid diet and exercise regime. Once you achieve your goal weight, don’t just aim to quit and go back to how you were living before.

Instead try and become even more fit, by challenging your body as much as you can. This will result in more energy, a stronger body, better sleep and a happier you!

70. Quit smoking – some people who smoke may be worried that if they quit, they will put on even more weight. While this may be true, over the long term, smoking will definitely cause more damage to your body than putting on a few extra pounds will.

The reason people put on weight after they quit smoking is because they tend to eat more, to make up for the lack of nicotine. This does not affect everyone though.

If the urge to eat does overpower you, ask yourself, are you really hungry? If not, drink a glass of water, chew some gum or go for a brisk walk. Anything to take food off your mind.

Once your lungs clear up and your dependence on nicotine subsides, you will enjoy exercising much more, without having to take a break every 10 minutes due to lack of breath.

As mentioned in the previous tip, a healthier lifestyle should be your overall goal – smoking does not help with that, at all.

sleep_helps_weight_loss

71. Get enough sleep – lack of sleep can make weight loss harder. Even though people who are sleep deprived burn the same number of calories as those who aren’t, they tend to eat more. This is because of a variety of reasons.

Firstly, lack of sleep causes your body to releases more ghrelin, a hormone that signals hunger. Secondly, it releases less leptin, a hormone that informs your stomach you have eaten enough. Thirdly, tiredness makes you lazy, and laziness means you opt for easy or fast food (i.e. junk).

Additionally, when you are exhausted, you feel less inclined to exert yourself as much during periods of exercise.

So make sure to get a good nights sleep, of at least 7 hours.

72. Find motivation – there are hundreds upon hundreds of people who have lost weight and documented their journey online. Many also provide personal advice and support in online forums and communities.

Take a look a these videos on YouTube for example:

https://www.youtube.com/watch?v=Cc4eH8h68gU
https://www.youtube.com/watch?v=KkEh0j123-M
https://www.youtube.com/watch?v=ZrasQOojFyo

Whenever you feel you just can’t go on or need some solid evidence that weight loss IS possible, get inspiration from others who have tried and succeeded.

At the same time however, don’t compare your progress with that of others too much. Everyone is different!

73. Do what works – all weight loss comes down to is a deficit in calories. Unless you have a serious medical condition, that’s all you need to do, to shed some pounds.

So don’t follow the latest craze, be it a fad diet, new medication or fancy equipment.

Avoid information overload. Eat well, exercise well and rest well – the results will come.

dont_quit

74. NEVER GIVE UP – and finally, unless you are unable to carry on due to medical reasons, never give up.

No matter what comes your way, tell yourself, ‘I can do this!‘.

Reward yourself every once in a while. Buy a new piece of clothing, pamper yourself at a spa or treat yourself to a mini vacation. It will act as an intensive to keep going.

Having a positive mindset will make all the difference.

A huge part of losing weight is believing you can do it and realising it’s not going to happen overnight.

I hope you enjoyed reading these tips as much as I did writing them. I wish you the best of luck on your weight loss journey 🙂

Do you have any weight loss tips you can share? Please comment below!