Losing weight is something many people struggle with, but it doesn’t need to be as hard as you think! With lots of determination and a little planning, you can achieve your goals in a way that is healthy and long lasting. Try incorporating some of these tips into your daily routine and you will be well on your way to weight loss!
#1. Eat breakfast
Studies show that people who eat breakfast are significantly more likely to stay on track with their diet. Make sure you get in some protein to give you fuel for your day. Try low fat yogurt or scrambled eggs to give you that energy boost.
#2. Plan your meals
The key to avoiding unneeded snacking or diet mistakes is to plan your meals ahead of time. Make this a priority at the beginning of the week so you don’t have to think about it once the busy work week begins. Aim to make your meals half vegetables to fill you up and have a source of protein in every meal. Want to get even more prepared? Make Sunday a meal prep day. Bake a few chicken breasts, cut veggies, and portion out your lunches five days in advance.
#3. Think natural
If you aim to eat a natural and whole foods diet, you will find you can eat more and stay satisfied longer. Opt for fruits, veggies, lean protein, and whole grains when you’re at the grocery store. A good rule is to only shop the parameter of the store. Avoid the aisles with sugary cereals, processed snacks, pastas, or desserts.
#4. Do yoga
Stress is a major contributor when trying to lose weight. When you are stressed, your body biologically holds onto extra weight in case of an emergency. Trying to incorporate a little bit of yoga or meditation each day can help you to stay calm and relaxed in a busy, stressful world.
#5. Eat fruit
Fruit not only is a great treat and way to curb sugar cravings, but it is full of essential fiber and nutrients! Try to get 2-3 servings of fruit every day. Choose berries for an extra antioxidant punch!
#6. Go green
Incorporating lots of green leafy vegetables is a great way to get your belly full on very little calories. These green vegetables also have many anti-inflammatory properties that will keep you healthy and looking great.
#7. Drink juice
Stay away from sugary processed juices and try freshly pressed vegetable juice. This is a great way to get the nutrients of lots of vegetables without having to eat a great volume. Can’t bring yourself to drink a glass of pure kale juice? Try adding lemon and apple for a fruity flavor!
#9. Guzzle your water
Your body needs water to function. Make sure you are getting at least 8 glasses of water each day to help keep you full and to flush fat and toxins out of your body.
#9. Take a walk
Exercise doesn’t need to just be at the gym. Make a daily habit of going on a walk. Even walking for twenty minutes a day can make a huge difference in your health. Try increasing your time every week and build up to an hour a day.
#10. Get the whole family involved
By taking time to exercise and eat healthy as a family, you are not only setting yourself up for less temptation in the fridge, but can rely on each other for support. It’s a whole lot harder to skip a workout if your family is waiting for you.
#11. Get a pet
Better yet? Get a puppy. Puppies need a ton of exercise and will not let you skip that morning and evening stroll around the neighborhood.
#12. Go vegetarian
Meat tends to be much higher in calories than vegetables. Opt for a vegetarian lifestyle or go meatless one night out of the week as a way to easily cut calories and try new things.
#13. Lift weights
It’s proven that muscle burns fat. The more lean muscle mass you build, the more calories you will burn throughout the day. Aim for twenty minutes of strength training three times a week.
#14. Try pilates
You don’t need weights or equipment to get super strong. Pilates is a great exercise that uses your own body weight to build long and lean muscles in our bodies. Try a class to get familiar with the exercise or pick up a video to guide you at home.
#15. Join a sport
Make exercise a little bit more fun by joining your neighborhood kickball league or round up your friends for a weekly soccer game. You’ll burn a ton of calories without even realizing it.
#16. Walk to work
Incorporate exercise into your every day routine by choosing to walk to work instead of drive. Live too far? Try parking your car a mile from the office and walking the rest of the way.
#17. Ditch the television
Don’t waste your time becoming a couch potato. Without a television to distract you, you’re more likely to become bored and get out to exercise. Sitting in front of the T.V. is also proven to make us snack more.
#19. Get a work out buddy
Enlist your best friend or workmate to be your work out buddy. Not only is it more fun to suffer with someone else, it’s much harder to skip that lunch break walk around the block if you know your friend is waiting for you.
#19. Start gardening
Not only does gardening burn calories with all of the lifting, squatting, and digging, but add fuel to the fire by growing healthy fruits and vegetables. You’ll be much more likely to eat those peppers you grew for yourself than driving to the store to buy some.
#20. Buy workout clothes
Make sure you have the right clothes for working out. If you don’t set yourself up for success, you’ll find yourself uncomfortable and making excuses to get out exercise. It can also motivate you to squeeze in a workout if you wake up and immediately put on your gym clothes.
#21. Get a scale
Hold yourself accountable by weighing yourself. This will prevent you from getting too out of control. If you find yourself up a pound or two one week, it’s no big deal. Just add a little more exercise or cut out sweets the following week.
#22. Break out the skinny jeans
Do you have that pair of jeans you could fit in when you were in your best shape? Try them on from time to time to motivate yourself and see your progress.
#23. Eat spicy food
Spicy food is known to up your metabolism. Adding more spice to otherwise bland vegetables is also a great way to add flavor without adding fat and calories.
#24. Start every day with warm water with lemon
This little trick is proven to get your digestive system working first thing in the morning. Just make sure you do it thirty minutes or so before you eat breakfast or drink your coffee.
#25. Drink green tea
Green tea is known for upping metabolism and maybe even being a great fat burner. Just don’t add sugar and spoil your diet!
#26. Eat beans
Beans are full of fiber and are a great way to fill up without a ton of fat. By incorporating fiber rich foods into your diet, you will find you stay full for longer and have a much easier time saying no to unhealthy snacks.
#27. Try a new cuisine
Getting bored with your diet? Try a new international cuisine to introduce yourself to new flavors, textures, and spices.
#29. Get a bicycle
Instead of driving to the store, how about taking a bicycle? Not only is it a great way to burn calories and get some exercise, it’s a lot of fun! Try buying bikes for the whole family and make it a habit for everyone.
#29. Stand more
Does your job have you sitting at a desk all day? Try getting up and walking around every hour or stand up at your desk. Instead of sitting down at home all the time, stand while you have conversations, fold laundry, or read. Making little changes like this can make a huge difference.
#30. Wake up earlier
You think you don’t have time to exercise? Try waking up just thirty minutes earlier to get in a short workout. You’ll probably find you have more energy from exercising than you would from that extra thirty minutes of snoozing.
#31. Keep a journal
Make a habit of writing down what you eat, when you work out, and how you feel everyday. This will help you find a pattern of what works for your body and what doesn’t. It also holds you accountable for the things you do since you will actually have to write it down.
#32. Drink coffee
Caffeine can up your metabolism, but drinking a cup of coffee can also motivate you to the gym!
#33. Eat yogurt
Greek yogurt is a great source of protein and is full of gut-busting bacteria. Try to get a cup of yogurt in on most days to get a healthy dose. Make sure you are eating plain greek yogurt and not the kind that is full of sugar. Always real package labels. They can be very misleading.
#34. Do sit-ups
Give yourself a goal of doing fifty sit-ups every day. As it gets easier, up the number of reps. This is something you can do anywhere, so you’ll never have an excuse not to exercise. Whether you’re at home, at a hotel, or the weather is bad, you can always do sit-ups.
Stretching helps to keep the muscles healthy and prevents injury. Make sure you remember to stretch so you can stay on top of those workouts and avoid getting put out of commission from an injury. Aim for 5-10 minutes of stretching every morning and evening and also before a workout.
#36. Coach your kid’s sports team
Spend a little extra time with your kid while also being active! Not only will your family appreciate it, you’ll teach your child the importance of staying active.
#37. Go for a hike
Get outside and get moving! Hiking is not only great for blasting calories, but is a great way to unwind and de-stress in nature. Hiking is great cardio and great for your leg muscles especially.
#39. Sign up for a marathon
Give yourself a goal to work forward to. Not the marathon type? Try a 5k. The point is to give your self a reason to get in better shape. When you have a goal, you are much more likely to keep working out since you see an end in sight. Of course, you’ll feel so great after you make it to your goal you will most likely keep running daily.
#39. Join a support group
If you really think you have an issue with overeating, try joining a support group. Sometimes sharing your struggles with other people can help you realize you are not alone. These types of groups are also great for sharing tips and holding each other accountable.
#40. Make it a competition
Are you someone who thrives on competition? Start a weight loss competition with friends or at work to see who can lose the most.
#41. Eat chicken
Chicken is a great source of lean protein and can be incorporated into a ton of recipes. Try different herbs and spices to keep things interesting. This type of protein is perfect for building muscle and getting that sleek, trim body.
#42. Tell others about your goals
By sharing your goals with others, you are more likely to follow through with them. Tell your friends and family what your ideal diet and exercise plan is and have them hold you to it. Also, let them know when you’ve reached a goal so you can celebrate together!
#43. Stop eating after 6pm
Give your body a break to digest and avoid those unhealthy late night snacks but closing the kitchen after dinner. Turn off the lights and avoid the kitchen at all costs after 6pm.
#44. Go to bed early
Make sure you’re well rested enough to get up early to exercise. By going to bed early you are also helping your body to process stress and function better. Try to go to bed even 30 minutes earlier to give yourself extra time to recover from the day.
#45. Join a gym
Get yourself motivated by joining a gym. Many gyms have classes you can take, trainers you can use, and tons of different machinery to try. It’s a great way to see what you like if you aren’t totally familiar with exercise.
#46. Eat fat
Our bodies and brains need fat to function. Try to eat healthy fats such as nuts, avocados, and olive oil to make yourself full and to get the nutrients you need. Eating fat is not only good for the brain, it’s great for your skin, hair, and metabolism.
#47. Avoid carbohydrates
Refined, white carbohydrates are practically useless for our bodies. When you eat carbohydrates, shoot for vegetables such as sweet potatoes or healthy grains such as quinoa. These will keep you full and give you that heavy, comforting carb feel you are looking for.
#49. Say no to sugar
Sugar is a killer of diets. Make sure you check labels because sugar is often hidden in many grocery items such as pasta sauce, frozen foods, or cereals. If you must have a sugar substitute, look for all natural, zero calorie sweeteners like stevia.
#49. Do projects around the house
Make yourself productive by cleaning the cutters or raking the yard yourself. Not only is it a great way to exercise, you’ll feel accomplished at the end of your task.
#50. Buy a new pair of running shoes
If you’re going to take up jogging or training for a marathon, buy yourself new running shoes to make sure you are giving your feet the proper support they need. This will help you prevent injury and hopefully keep you running longer.
#51. Take the stairs
Take the stairs instead of the elevator to get that blood pumping. Too often, we take the easy way out, but our bodies are made to get much more exercise than regular daily life allows.
#52. Go to a concert
Instead of going to a movie or staying home on a Saturday, go to a concert with a friend and dance all night! You’ll have a ton of fun and burn a load of calories.
#53. Eat citrus
Citrus fruits like lime and lemon are great metabolism boosters and also a fabulous way to flavor water without adding calories. Slice up a lemon or two to keep in the fridge to easily squeeze into your water or tea.
#54. Try whole grains
Try swapping your white rice for brown or try whole grain pasta instead of the regular refined white kind. You’ll get fuller faster and provide your body with many more nutrients.
#55. Get involved with your community
Join local charities or community organizations to get your body moving on the weekends instead of sitting at home. Volunteer with kids, set up a neighborhood clean up day, or organize a fun run in your town to get everyone exercising!
#56. Join an aerobics class
Sign up for a class so you can always put it on your calendar! Working out with a class is also a great way to meet other people who share your fitness goals. Many gyms let you try the first class for free before signing up, so try a few and see if one works for you!
#57. Take up dancing
Have your partner take dancing lessons with you. You’ll burn a ton of calories and have a wonderful time together! You will both get trim together and make wonderful memories. Also, think about how impressive you’ll be at the next family wedding!
#59. Snack on pickles
Pickles are a great low calorie snack that has a crunch like potato chips. They are a bit high in sodium, so don’t go overboard or you’ll pay the price with lots of bloating.
#59. Walk faster
When you’re out shopping or walking your dog, try walking a little bit faster to up your cardio level. Want to boost it even more? Try taking larger steps to push your muscles even further.
#60. Snack between meals
Eat raw veggies or fruits between meals to keep yourself satisfied and your energy up. Avoid getting too hungry. That’s when many diet mistakes are made and we end up eating sweets or junk.
#61. Don’t drink your calories
Try to only drink zero-calorie beverages like water, coffee, or tea. This way, you’ll save room for more food that will fill you up much more than a sugary soda.
#62. Brush your teeth more often
You’re much less likely to eat something after you’ve just brushed your teeth. Feel a craving coming on? Go brush and floss and see if you still want it after.
#63. Chug water before eating
Many people think they are hungry when they are actually very thirsty. Make it a habit to drink a large glass of water before every meal to fill up your stomach and keep you hydrated.
#64. Eat nuts
Nuts are a great source of protein and healthy fat. Just make sure to keep it at around a handful per serving since they are so high in fat!
#65. Order off the appetizer menu
When you’re at a restaurant, try ordering off the appetizer menu for a much smaller portion or get a side salad instead of the large dinner salad. Restaurant portions are almost always two to three times what the recommended serving is for a meal.
#66. Cut out dairy
Dairy can be full of fat and while a little can be great for the body, many people are eating way too much cheese or other dairy products. Try cutting it out for a few weeks to retrain yourself to not rely on dairy at every sitting.
#67. Cheat once a week
Give yourself a break once a week and eat a cheeseburger or a scoop of ice cream. Not only will this help you control cravings, it will give your metabolism a boost. Just make sure to make this cheat only once and not many times throughout your week.
#69. Weigh yourself daily
Make it a habit to step on the scale every morning to remind yourself to stay on track. Write down your weight in your food journal or on a chart in your bathroom so you can track your progress.
#69. Don’t starve yourself
While we want to eat less calories, it’s still important to get a minimum amount each day and to fill our bodies with nutrients. This is why it is important to eat nutrient dense, healthy foods instead of empty calorie junk. Also, if you get too few calories, your body will go into starvation mode and your metabolism will plummet.
#70. Give up soda
Soda has zero nutritional value and even diet soda is full of chemicals that can make us gain weight. Do yourself a favor and just say no. If you need something similar, try drinking carbonated water or club soda and add lemon, berries, or cucumber to add a little bit of flavor.
#71. Control your sweet tooth
If you must eat something sweet, try reaching for fruit or a lighter option. Sugary desserts are diet killers and will get you nowhere in your weight loss goal. Frozen bananas or frozen yogurt are much better for you than ice cream! Just remember to not go overboard with these either since they still do have sugar.
#72. Stay away from fried foods
Fried foods are full of fat and are horrible for your waistline. If you must eat at a fast food restaurant, opt for grilled chicken or fish instead of fried. If that isn’t an option, get the smallest portion size they offer or share with a friend. Then, make sure you get yourself a proper meal.
#73. Only eat when you’re hungry
Stop eating when you aren’t hungry and try to not just eat out of boredom or habit. Listen to your body and it will tell you what it needs! If you must snack out of boredom, find a low calorie, high fiber food that will fill you up and satisfy your craving.
#74. Treat yourself with dark chocolate
Dark chocolate is full of antioxidants and has much less sugar than milk chocolate or a piece of cake. Just remember to only keep it as a treat and not a habit.
#75. Say no to alcohol
Alcoholic drinks are full of empty calories and sugar that will quickly blow your diet. Even worse? We are much more likely to reach for junk food when we’ve been drinking since our blood sugar gets low and our inhibitions aren’t in check.
#76. Cut down on salt
Eating foods that are high in sodium can actually make our bodies hold water weight. Try to not add extra salt to your meals and cook with more herbs and spices to add flavor without too much salt.
#77. Try substitutions
Try subbing your favorite junk foods for a healthier variety. Eat a burger wrapped in lettuce instead of a bun. Eat yogurt and berries instead of ice cream. You might even like it better!
#79. Bake instead of fry
Try baking your French fries or chicken instead of frying them. Not only is it much less fat and calories, it is also much easier to do at home! You’ll satisfy your craving and not blow your diet.
#79. Reward yourself
Reward yourself when you make small goals by buying yourself a pedicure or a message. Just try not to reward yourself with food. That wouldn’t get you any closer to your goal.
#80. Take a day off
Give your body a day off from exercise once a week so it can recover and so you can avoid getting burnt out. Rest is a very important aspect in your body becoming healthy.
#81. Up your workout gradually
Instead of going full-force all at once, start slow and work your way up. This will help keep you from getting injured and will make your workouts much more manageable.
#82. Ditch the remote control
Try getting rid of your remote so you have to get up to change the channel or turn down the volume. While your up, you might as well do some lunges or get yourself a glass of water.
#83. Park further away
When you go to the grocery store, park at the back of the parking lot so you have to walk further to get into the store. You’ll also save yourself the stress of finding a parking spot.
#84. Tuck in your tummy
Practice holding in your stomach to train your abs to be leaner, stronger, and tighter. You can do this anywhere: driving, at work, or standing in line at the bank. This will help you look leaner and fit into those skinny jeans!
#85. Get a massage
Tell your muscles thank you for carrying you through your workouts by getting a massage. This will also keep them healthy and help your body flush toxins. Don’t want to spend the money on a professional massage? Have your spouse give you one as a trade for giving one in return.
#86. Take up boxing
Boxing is a great cardio and strength training exercise. You’ll get strong, fit, and learn more about defending yourself in case you need it someday. This is also a great activity to do with friends and family to help pass the time and get fit together.
#87. Go swimming
Swimming is one of the best exercises because it is very low impact on the body. Try a water aerobics class or swim some laps to get your blood pumping and those calories burning.
#89. Look in the mirror
Take the time to occasionally look in the mirror. Really study your body and tell yourself what you like and what you think you can work on. This can be a great motivator and also a great way to appreciate our bodies for all of the work they do for us everyday.
#89. Have better posture
Having better posture might not burn a ton of calories, but it will certainly help you look leaner. People with good posture are also seen as more successful and more likable.
#90. Try deep breathing
Even if yoga and meditation aren’t your thing, try to take the time to do some deep breathing when you are feeling stressed or as a routine every day. Reducing stress is one of the best things you can do for your body and will certainly help trim your waistline.
#91. Take a cooking class
If you are having a hard time cooking healthy meals for yourself, try taking a cooking class to learn new ways to spice up your vegetables and chicken. Try taking this class with a partner or even spouse so it’s easier to take your skills back to your home kitchen.
#92. Don’t eat until you’re full
Try to stop eating when you are ¾ full. This will keep you from overdoing it on the calories and will help your body to digest. If you are still hungry after half an hour, go ahead and eat a little more. More often than not you will find that you will feel full after you let your brain realize how much food is in your stomach.
#93. Snack on raw vegetables
Raw veggies such as celery or carrots actually end up burning calories in your body. The more you eat, the more you burn! What could be better than that?
#94. Don’t Eat protein Bars
Meal replacement bars and protein bars are full of sugar, carbs, and fat. Unless you are in the middle of running a marathon or are working out for hours every day, your body does not need these calorie bombs. Do yourself a favor and eat real food instead.
#95. Drink your coffee black
Coffee is great for sparking metabolism, but cream and sugar are not. Opt for a simple black coffee instead a mocha frappe creamy ice cream drink. If you’re having a hard time saying bye to your creamer, try getting flavored coffee or using almond milk instead of full-fat cream.
#96. Surround yourself with motivation
Hang up pictures of your ideal body or pictures of you when you think you looked your best. This will keep your eye on the prize and remind you to keep working on your goal. Want to be even more motivated? Put a goal picture on your refrigerator so you see it every time you go to make something to eat.
#97. Don’t keep junk food in the house
Avoid temptation by never having junk food in the house. Most of the time your craving will pass in about 15 minutes, so as long as you can make it that long, you’ll probably be fine. If it’s something that you can get out of your mind, save it for your one cheat meal a week. It will give you something to look forward to and remind yourself that this is a choice you are making, not a punishment.
#99. Don’t eat out
Restaurants have one goal in mind and that is to make their food taste as good as possible. They have absolutely no care in the world about your diet or how much weight you need to lose. Try making your favorite restaurant meals at home where you can see exactly what goes into it. Usually, you’ll be able to replicate the same meal for half the calories.
#99. Eat before parties or events
Eat a large, healthy, protein-rich meal before you head to a party or an event. This will keep you from snacking too much on unhealthy appetizers or sweets.
#100. Be patient
Just like all good things, losing weight the healthy way will take you a little bit of time. Be patient and don’t give up too early in your diet. Focus on making healthy choices that will last you a lifetime and you will not only see results, they will be much more permanent. Quick, fad diets will not give you the body you are looking for.
#101. Celebrate your success
When you hit your goal weight, celebrate your success with your family and friends. Plan a small vacation, purchase that bikini you’ve been wanting, or throw a little party! You truly deserve it!
Weight loss is not always easy or fast, but it can change your life and your body! By incorporating some of these tips into your daily life, you will certainly see results. Just remember to be persistent, be proud of yourself, and be healthy!