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Swap out sugary sodas for diet versions or just avoid liquid calories when you can.
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Replace cooking oil with a low-calorie spray.
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Find lower-calorie alternatives for your favorite meals instead of cutting them out entirely.
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Track your intake for a few weeks (or indefinitely) and be totally honest with yourself.
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Be cautious with condiments like mayo; they add calories very quickly without you noticing.
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Find a schedule that fits you—if you aren’t hungry early on, don’t force yourself to eat breakfast.
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Don’t settle for boring food. Use spices and salt to make sure you actually enjoy what you’re eating so you can stick with it.
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Set realistic, small goals. Be proud of losing a pound a week, or aim to fit into a specific piece of clothing instead of just focusing on the scale.
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Avoid ‘cheat days.’ Stick to a diet that doesn’t feel like a chore, and just have a cheat meal if you really need it.
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Walking is an easy way to burn extra energy. Grab a podcast and go for a stroll. It’s a total win-win.
Also, don’t be too hard on yourself if you mess up! We’re only human, and slips happen.
Hard to disagree with these… great points! Thanks! Avoiding cheat days is a big one. And walking (tip 10) is still really underestimated. 10k steps is roughly 350 extra calories burned depending on your size and speed. That’s about 2 hours of activity! My take on tip 6: skip breakfast or swap it for a protein shake to maintain muscle. 100 calories won’t make a difference to your fat loss.
I’m really getting into podcasts lately, and it makes me want to walk further just to keep listening. This is a new habit for me and I’m loving it.
Yeah, these are all good, I’m doing most of them. My issue is working 9 hours a day at a computer. You should add tip 11: Stay active. I always lose weight on vacation but gain it back during busy work weeks. I’ve started using LipoMax to help keep things moving during those hectic times, and it’s been a big help.
- Switched to seltzer. I just love the bubbles. 2) I do this! Or lemon juice with a tiny bit of oil. 3) Swapped fries for asparagus or spinach. 4) I use the Lose It app and a scale for everything. 5) Mayo was a huge hidden calorie source for me. 6) I don’t eat before 11am and added a 3pm snack to stop late-night binging. 7) Spices are key! 8) I celebrate every 5lbs. 9) I adjust my calories if I’m going out. 10) I do a 5-mile loop 4 times a week. Down 23lbs so far!
- Whenever you can, weigh your food in grams before eating. It’s so easy to eat more than you realize.
Regarding the ‘1 calorie spray’—most people use about 32 calories worth in a 4-second spray. It’s still better than pouring oil, but it’s rarely just 1 calorie. I know that sounds pedantic…
“If you’re going to succeed you’re going to need to enjoy it” — that’s the absolute truth.