We all know how hard it can be to lose weight. You start off so motivated, ready to rock the diet and exercise plan. And you see the weight coming off – it feels great!
But then, things slow down.
The weight loss plateaus or stalls and you lose a little bit of that motivation. All of that initial determination and energy starts to wane and it becomes harder to stick to the program.
It happens to many of us.
Which is why I’m loving my personal weight loss coach from Weight Watchers. She’s been through the ups and downs herself and knows what a struggle it can be. And when I need encouragement and support to keep going, she’s always there for me.
She always has good advice on ways to stay motivated and to get myself back on track when I’m slipping. And I wanted to share them with you:
35 Weight Loss Tips to Get You Back on Track
1. Create portable packs of healthy foods to take along or have easily accessible. They will help you avoid unhealthy temptations.
2. Plan meals ahead of time so you’re less likely to make an unhealthy, rushed food choice.
3. Take a 30-second break in the middle of your meal to evaluate how hungry you still are before eating more.
4. Enjoy lower-calorie versions of your favorite foods. You won’t feel denied since you’ll still be able to enjoy those foods you love.
5. Be sure to eat regular meals. Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
6. Identify the emotional triggers that make you want comfort food. Find another activity that makes you happy, like painting, walking or reading a good book.
7. In addition to trimming fat calories, work on boosting the fiber in your meals. It will fill you up and keep you feeling full longer.
8. Take a photo of yourself every few weeks so you can see your physical transformation.
9., Do your grocery shopping with a list and a time limit. You’ll be less likely to stray into the processed foods or give in to temptation.
10. Take a few minutes to wrap up and store any extra food you’ve cooked before you sit down to a meal. You’ll be less tempted to get seconds.
11. Eating water-rich foods like melons, tomatoes and celery. They’ll help fill you up without adding too many calories.
12. Don’t confuse hunger with thirst. Drink a glass of water when you feel hungry to see if that’s what you’re really craving.
13. Take every opportunity to move around, even in small ways. All of that activity adds up.
14. When dining out, ask your server to hold the bread or chips and salsa that come before the meal. You don’t want to snack on them instead of waiting for healthier options.
15. Tired of eating your salad on a plate? Fill a whole wheat pita with salad and a splash of lemon for a twist.
16. Don’t forget to lighten your drinks and well as your food. Cutting out sodas and sugary drinks can make a huge impact on weightloss.
17. Get rid of temptation. Clean out your fridge and pantry, throwing out all of the junk food.
18. Instead of gulping down food, try holding a conversation or concentrating on savoring the food. It will take longer to eat and you will be less likely to overeat without realizing it.
19. Change your dishes to a smaller size. A healthy adult dinner should fit on a 9-inch plate.
20. Do not eat snack food out of the box, bag or container it came in. You’re more likely to overeat without appropriate portion sizes.
21. A pedometer can help keep track of your steps. If you’re not getting 10,000 steps a day, you’re not moving enough.
22. Share your weight loss goals with friends and family and ask for their encouragement. You’ll be more likely to stay on track with their help.
23. Get a good night’s sleep. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.
24. Always eat breakfast. People who eat breakfast on a daily basis are more likely to lose and maintain weight loss.
25. Carry sugarless chewing gum to help suppress your appetite between meals.
26. People who regularly weigh themselves and keep track of their progress and meals are more likely to lose weight.
27. Drink a glass of water before each meal. It will help you feel fuller and will encourage you to make better choices about what to eat.
28. Distracted dining can cause you to overeat. Avoid eating in front of a television or while distracted by something, so you won’t consume more calories than you meant to.
29. When dining out, ask your server to point out the healthiest options on the menu.
30. Use your wardrobe to celebrate reaching goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track. If you reach a major goal, reward yourself with a piece of clothing in your new, smaller size.
31. Make an office snack box so you’re not tempted by a co-workers candy bowl. Fill it with small, individually portioned snacks like dried fruit or almonds.
32. Researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb-heavy meals.
33. If you find yourself at a weight loss plateau, up the duration of your exercise routine by five minutes.
34. Try not to eat after 7 o’clock at night. You’re more likely to make unhealthy choices and less likely to sleep well after a late meal.
35. Take the stairs whenever possible. Use the bathroom on a different floor at work, take the stairs at the bus station, the airport or the mall.
Aren’t those some great tips?
Most of them are so simple and easy to do, whether you’re trying to lose weight or just stay healthy. But for me, they’re exactly what I need when I’m struggling.
I take on a few more tasks or read over the list again to get motivated. When I accomplish a few more goals on the list, I feel better about how well I’m doing on my weight loss journey.
It’s that kind of advice and support that I need from my personal coach from Weight Watchers. I love it!
What are your health goals for 2015?
Be sure to stay tuned and see how my journey with Weight Watchers Personal Coaching goes. I’d love for you to join me!
Shane says
Well done – all great tips. But I don’t agree with #17. Food wastage is a huge problem. Instead take a good long walk in the morning and in the evening hold q film night for friends and that’s when you cook your unhealthy pizza and that’s where you can lay out a few unhealthy snacks. Everyone can enjoy them in moderation and you can enjoy too as you took an extra long walk to compensate.
I just hate the idea of disposable food when millions starve.