The first thing you should know about weight loss is that it will not happen overnight. It can take up to six months of hard work and dedication before you start seeing results! So don't get discouraged if the pounds aren’t melting off your body as quickly as they used to when you were young. So how to lose weight? We asked health and fitness experts — registered dietitians, nutritionists, and personal trainers — for their best advice on doable, sustainable, weight loss effort that won't make you feel sad and hangry- and got some great tips.
You don't need a diet guru, the latest weight loss gadget or expensive products to lose weight — you just need some fresh ideas and smart strategies. Here are 21 tips that will help make your path to losing weight easier than ever!
1. Say "NO" to detox and juice cleanses.
The market has been flooded with products that claim to help us lose weight, purify our bodies, and make all of the other promises. Marketers promote these detoxes as a way for people to do themselves some good by releasing toxins from their body. The reality is they may be doing more harm than good in many cases because not only are you depriving yourself of essential nutrients needed for your health but also exposing organs such as kidneys or livers which have evolved over millions of years to maintain homeostasis (a balance) within human beings."
Detoxing can cause great physical damage on your liver and kidney systems if done incorrectly without researching beforehand how it will affect those areas specifically.
—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
Learn more about what juice cleanses can do to your body here.
2. No foods should be off limits.
When you have to abstain from a food, say cookies or pizza for example, it becomes even more desirable. And if guilt is involved and the desire does end up being satisfied by that forbidden treat then there's no going back!
If this has happened to you before - like maybe when your mom said "don't touch anything in my cupboards" as she left for work one day- we've all been there. You think screw it I'm already ruining everything so I might as well eat the whole batch but instead of getting pleasure out of these treats be mindful about what our bodies need too because they're only enjoyable if eaten mindfully with full awareness.
3. Change your diet with small steps.
I often work with clients who want to do everything all at once. That works for some people, but most people need to start with just one thing. Ask yourself: 'What's the meal that will have the biggest impact if I change it?' And start there.
Breakfast is usually the easiest to change because most people are skipping it or grabbing something that's not super healthy out of convenience. The simplest way to change it is to make sure you're getting a balance of protein, fat, and carbs. A couple whole eggs will give you your protein and fat. Add a piece of fruit or a half cup of roasted potatoes to give you some healthy carbs.
Here are some healthy and nutritious protein recipes sure to delight your cravings.
—Danielle Omar, MS, RD, nutrition consultant and founder of foodconfidence.com
Here's a step-by-step guide with recipes consisting of a 1,500 calories a day meal plan.
6. Keep a "to do" list where the workouts and activities that require physical exertion reside at top priority.
To-do lists tend to have a combo of 'must do' and 'hope to do' items. I find the most effective way to ensure I get my workout in is by prioritizing it on top of the day's list as something that needs done before anything else, an item marked with "MUST DO." It starts out at 4:30 p.m., but if you're really struggling for time then just make whatever window possible work - even 30 minutes will be better than nothing.
—Amanda Freeman, Founder/CEO, SLT
7. Try to not make all work breaks snack-based.
The next time you're bored, hungry and looking for a snack, try taking five minutes to think about what benefit snacking can offer. Is it just an excuse to take your mind off of things? A quick hit of excitement or pleasure before heading back into the day's work? Or are there other benefits that come from munching on something like feeling less hungry later in the afternoon because our bodies have been distracted by food we may not even need.
If you find yourself slinging chips around once every couple days simply out boredom (let alone when it comes with higher calorie counts), maybe its worth rethinking how often those snacks happen without being prompted by hunger or any type of nutrition concern whatsoever!
—Jessi Kneeland, Health and Empowerment Coach
9. Spend time around people who are dedicated to achieving their goals.
The only way to accomplish goals is with a community who will hold you accountable! When no one knows what your goal may be, it's easy to ghost. But when people know what you want and are on the same team as you, they'll inspire you every day by reminding of that dream until it becomes reality.
Doing something alone sounds daunting because we can't always see how much progress has been made if there isn't someone else in our corner cheering us on or holding us accountable for staying committed towards achieving them. So find like-minded individuals so together we can crush those unfulfilled dreams into realities!
—Braxton Rose, instructor at Lyons Den Power Yoga
10. Invest in that Workout Gear You Have Been Eyeing
Indulge in some new gear and get a fresh start with your fitness routine. It may seem insignificant, but as the Hollywood saying goes 'if you dress the part, you'll feel the part'. You will find yourself more motivated to hit that pavement when it comes time!
11. Do Just Cardio? Get into Strength Training
You might think that cardio is the only way to burn calories, but you will be surprised at how much more your metabolism increases and ability to burn fat with strength training. The key is not forgetting a few days of this intense workout into your weekly mix!
—Tracy Carlinsky, founder of Brooklyn Bodyburn
12. Water is your best friend.
It's time to stop drinking sugary drinks and start living healthier! Swap at least one per day with water. Water is a better option for you because it helps digestion, which makes your stomach feel good. Plus, you'll lose weight faster by swapping out those fat-filled drinks that happen to be full of sugar too (it may seem like no big deal now but trust me--you don't want all this fluid going straight through your system). Drinking more water will also keep your skin looking clearer and younger than ever before as well as make sure the rest of our body stays hydrated on top of fighting off any illnesses or colds there are circulating around campus during these chilly months ahead. It really does work wonders if you think about it!
—Anowa Adjah, owner and CEO of Powerhouse Physiques
13. Create your own morning routine that will set you up for healthy choices all-day long.
Start your day with a healthy morning routine to set yourself up for success! The first thing you do in the morning sets the tone of how successfully and easily you will be able to stick to eating well. Give yourself an extra 15 minutes every day dedicated solely towards self-love, like drinking ginger tea or doing five minutes of stretches before tackling anything else on your agenda!