Weight loss can be really difficult, and it can be so easy to over complicate things.
Really though, successful weight loss comes down to making a series of small changes. The weight will come off as you make and stick with these changes.
It’s all about simplifying and living in these seemingly small victories, which will lead to big wins in your weight loss journey!
As a certified trainer and nutritionist, I’ve been able to work with thousands of people to show them how to successfully lose weight and keep it off.
And guess what? I’ve compiled the ultimate list of 23 frighteningly (see that Halloween pun there?!) simple things you can start doing immediately to take your weight loss efforts to the next level.
By implementing these tips, you’ll be well on your way to pushing past any weight loss challenges you’ve been running into and achieving results.
Let’s jump in!
1. Drink Water
Breaking news, water can help you lose weight! You may have heard it a thousand times, but that doesn’t mean it’s not true!
Another thing is that a lot of times when we feel hungry, we are actually just thirsty. Drinking water before meals assists in getting rid of this problem. It helps you feel more full, so you’re less likely to eat too many calories!
Sometimes it can be difficult to start drinking water so you can do things like add lemon or lime to sparkling water to make it tastier. Or you could try to add sliced fruit to your ice water to naturally flavor it.
2. Drink Green Tea
Not only is green tea freaking delicious, but it also helps with both energy and your immune system.
Its natural caffeine is a great source for helping you get through your day but with the added benefit of not getting those jitters from artificial caffeination.
Also, there are these things in it called catechins, which help to block cell damage and help your immune system.
Essentially, green tea is a great natural energizer and a great swap for soda and sugary drinks, which can help you keep those calories down for optimal weight loss!
3. Cut Back on Sugar
See, the thing about sugar is that it’s in most foods that are very high in calories. I mean, I know those foods taste great but usually they don’t keep you feeling satisfied and they’re also very high in calories!
In other words, you’ll feel like you still want to eat more even when you’ve just had a 2,000 calorie piece of cheesecake. So be a little wary of foods that are like this if you’re trying to reach your weight loss goals.
Try other natural sweeteners like stevia, to get that sweetness with fewer calories.
4. Choose Whole Grains
Many don’t realize that refined grains don’t contain the same benefits as whole grains. What are refined grains? Pretty much they are grains that have the bran and germ stripped away. The bran is the outer shell that contains fiber, and the germ contains vitamin E, B, iron, and other minerals.
With refined grains, these nutrients are stripped away from the grain and all that remains is the endosperm. This makes them less healthy because they don’t contain those nutrients, they spike blood pressure, and they take a shorter time to digest.
You should try to opt for 100% whole wheat bread, pasta, or brown rice. Why? These products have more protein, vitamins, and nutrients that will help you to feel full longer. This means you’ll be more satisfied and less likely to continue to eat more calories and that’s a win when it comes to weight loss!
Not all products are the same, so you’ll need to make sure to look at the nutritional facts and also look for the 100% whole wheat logo, that shows it has whole grains.
5. Eat More Fruits and Veggies
Every meal should have fruits and vegetables! The great thing about this is that they are high in nutrients and fiber but lower in calories. You know what that means? They’ll help you feel full on relatively little calories, and that’s due to the fiber!
Instead of choosing a snack packed in calories, choose something like some veggies or fruit to munch on. I consider eating veggies as a freebie, as long as you’re going easy on the dips. It’s the perfect way to get a little crunch in, without the added calories to go with it.
6. Eat More Lean Protein
Lean protein like chicken breast, turkey breast, fish, and pork are all options that are lower in calories but higher in protein! It’s a better option than choosing dark meat like thighs or wings because it has less fat. Eating lean protein going to give you the energy, help your muscles recover, and give you the strength to get you through your day.
Protein can do wonders for your body, especially when it comes to working out because it fuels your body. Protein helps you satisfied and sustains you longer than other foods. It will help you curb your hunger and give you the nutrients you need to get you to your goals.
If you have a problem eating lean protein or don’t like the taste of it alone, then try to eat it in something like a turkey burger with whole grain bun. Click here for a great turkey burger recipe!
7. Bake Instead of Frying
Although certain oils can be healthier for you, like olive oil which contains omega-3 fatty acids, you don’t want to fry foods in oil if you’re trying to lose weight. Frying your food can increase calories because oil contains a lot of calories and fried foods soaks up all the calories and fat from the oil.
So instead of packing on those calories by frying your food, try baking it instead! Baking your food is a great alternative because you can still get a delicious flavor but it’s a ton healthier! This is because you don’t have to use nearly as much oil as you would when frying. By choosing healthy alternatives of foods you love, you can make lasting progress in your weight loss.
If you need omega-3 but don’t want to get it from oil, here are some recipes of other foods which are high in omega-3, check out them out here!
8. Count Your Calories
The main reason for counting your calories is because when you are trying to lose weight you need to make sure you are burning more calories than you’re eating. You may be surprised at how many calories you are actually eating during the day!
Even healthy foods, like nuts, can really pack on those calories if you’re prone to eating several handfuls at a time.
If you have a hard time counting your calories, or just don’t want to, then choosing something like my IdealPlan eBook is a great alternative.It contains a variety of absolutely delicious recipes (i made them!) customized to fit your needs based on gender and weight -no need to count the calories!
9. Cut back on Soda
I know that drinking some soda may seem like no big deal, but guess what? Soda can be packed with calories and you won’t even notice it! On average 24 oz of soda can be as many as 252 calories! You never want to drink your calories because it’s so easy to take in more than you realize.
Also, they don’t keep you satisfied in the same ways that a regular meal would. Even fruit juice can be calorie packed and filled with additives and chemicals.
If you absolutely hate drinking water, a good option is sparkling water or adding a low-calorie flavoring. These options will help you lose weight because you’ll be cutting down on the calories you would have been from soda!
Want to know about my secret drink weapon that isn’t just delicious and only 5 calories, but designed with ingredients to block hunger and give you an energy boost? Click here and find out the answer!
10. Snack Less
Munching your life away could be the reason why you’re not losing anything. Everything adds up, which is why it’s so bad to go to the pantry and start going ham on all the snacks.
Don’t get me wrong, snacking on the right foods is super beneficial! But not planning out your snacks and then snacking throughout the day from the break room, the pantry, or wherever, can really sabotage your weight loss efforts.
You should plan out all your snacks for the day or even the week so that you don’t overdo it! Doing snacks like veggies, protein bars, fruits, and other healthy low-calorie options are the perfect way to get that satisfaction without sacrificing your goals.
Want to know 21 delicious snack ideas? Get the recipes for 100 calorie snacks here!
11. Designate Meal Times
Having set meal times and sticking with them is important for being able to control what you are eating throughout the day. Make your meals fun! Try to make it a time where you can be present and enjoy yourself!
Having designated meal times can make it way easier for you to stick to your healthy eating goals because you’ll have a time and a place for eating, which can make it a little easier to say no to food temptations.This will make it easier to lose weight and stick to it!
Find out more about how 5 meals a day could be the right way for you to reach your weight loss goals!
12. Do More Meal Prepping
Meal prepping can change your healthy eating game from zero to a hundred real quick! This is because it allows you to plan ahead and have everything ready for the week.
Picture this: you come home from work and you are so “hangry” you’re about to eat the first thing you see. But instead of running to the pantry and attacking all the snacks, you go to the fridge and heat up a healthy meal. You eat it and it immediately makes you feel full and much happier.
Meal prepping makes healthy choices easier for you. It takes away the pressure of making those everyday choices and it’s a heck of a lot easier way of staying healthy. It makes it so much easier because you never have to skip a meal and you don’t have to prepare your meals every day. You’ll spend less time in the drive-through and more time getting the things done that you need to.
Learn more tips about meal prepping and planning here!
13. Find Healthy Meals You Love
Okay, if you absolutely hate salad, then don’t force yourself to choke it down! Let me tell you, there are millions of options when it comes to healthy eating, all you need to do is find the meals that work for you.
One way of doing this is thinking about the foods that you already love and thinking of a healthier alternative for it. For example, if you like pasta, maybe try zucchini noodles or use pulled spaghetti squash for your noodles.
Or if you love pancakes try some protein pancakes with fruit on top. Just put some protein in.
Check out some of my favorite fall recipes, including apple cinnamon protein pancakes. You’ll be dying for more!
14. Use a Smaller Plate
Nothing like a little “brain tricking” to help you reach your goals and feel better about doing it! Okay so you might be thinking, “How on earth is a smaller plate going to help me?”. Well, it may just help you feel like you’re eating more!
I don’t know about you but I like to eat a full plate of food and eat it till it’s all gone! The great thing about eating with a smaller plate is that it makes you feel like you’re getting more without adding more. In fact, it could help you cut out the calories you need and portion your meals better, so you can keep on losing that weight!
15. Savor Every Bite
Studies show that people who eat slower can actually eat fewer calories. By savoring every bite, you’ll be eating fewer calories and you’ll still be getting full. Listen to what your body needs and pay attention to when you feel full.
By truly enjoying healthy well-portioned meals it’s not going to feel like such a chore to lose weight and you’ll be able to enjoy it more.
If you have a hard time eating slow, you can try setting aside a given amount of time to enjoy your meal and try to eat during that whole time. For example, giving yourself a half hour to eat your lunch. You can also try counting while you chew or drinking water in between bites.
16. No fad Diets
No joke guys, fad diets almost never work full term. They may provide short-term results but usually, it’s caused from a massive calorie deficiency.
Experiencing quick results that don’t last can make you feel extremely discouraged. Gaining back weight after losing it can make it seem impossible to reach your goals.
Even worse is that this can actually really hurt your metabolism! Hardly anyone can stick with them for very long and it makes life really unenjoyable.
Instead of doing fad diets, you need to come to the conclusion that losing weight and keeping it off requires you to change your lifestyle for good. That absolutely does not mean that you can’t enjoy yourself! Making small, lasting changes that build over time is one sure way of seeing lasting results!
17. Plan out Restaurant Meals
So your friends or family want to go out a lot, but you’re trying to eat healthy so what do you do? It’s easier to eat healthy when you’re at home, but it’s definitely not impossible to do the same when your going out.
What you need to do is scout out the restaurant and the food before you go in. Many restaurants have both online and in-house nutritional facts! This can make it easy to look for options you need based on your calorie needs
Making the best eating decisions when going out, can make a big difference when it comes to your goals. Don’t leave it up to chance. By deciding on what you are going to have before you are in the situation, you are more likely to stick with that decision when you get there.
What I recommend is:
- Looking at the calories on the menu if they have that option and then choosing a low-calorie option based on your needs.
- Be careful of using too much dressing (you can ask for it on the side and dip your fork in it before each bite of your salad).
- Also, opt for grilled or baked meat instead of fried.
18. Get More Exercise!
Exercise will definitely help you to feel more energized, stronger, and help you burn more calories. And guess what? Not everyone’s dream workout is sprinting on a treadmill (shocking!), you have to find what you love.
I recommend that you find something that you love whether that’s, dancing, swimming, running, lifting, whatever it is, and just stick with it. Exercise can be a great way to have fun and staying motivated!
If you think of working out as a chore then you’re going to be far less likely to keep on doing it. Working out can be very beneficial for your body and overall health, and it plays a huge role in burning enough calories to make you lose weight.
If you are already a member of a gym try and see if they have any fun workout classes to try like zumba, yoga, or kickboxing!
19. Do More Activities
Being active can be another great way to burn more calories throughout your day! Not only will this help you feel more fulfilled, but staying busy could help you steer clear of bad habits like grazing on unhealthy foods while watching tv.
You can be more active by spending time with loved ones, going on walks, going on hikes, bike rides, whatever you enjoy most! There are so many fun options you can do to make it a little easier to keep you happy, healthy, and reaching your goals.
Getting enough sleep has everything to do with your overall health and helps with your weight loss goals. Your body needs at least 8 hours of sleep each night.
Studies have shown that people that get a full eight hours of sleep can lose more weight than those who don’t. The best part about that is the fact that sleeping is wonderful and it will help you reach your goals.
So don’t feel bad about getting some good zzz’s! To get a better night’s sleep, try not to drink a ton of water before bed and try to reduce your screen time. Also be sure to turn the lights off, light exposure can keep your body from getting a deeper sleep. This can affect your sleep quality!
As long as you’re being conscious about your sleep schedule, you should be able to get the optimal amount of sleep for your weight loss goals.
21. Positive Thinking
You need to realize that your goals are possible. If you don’t think you can accomplish something, then your motivation will likely go away. If you don’t have motivation then reaching your goals will be extremely difficult.
I’ve worked with thousands of people on getting them to their weight loss goals and I know that it’s possible to reach your goals.
So how can you change this? Live in the small victories because every small win is another drop in the bucket for your goals! I can’t stress it enough: you need to be happy with your healthy lifestyle.
Small wins can be things like reaching goals of working out a couple times a week, kicking a soda habit, meal prepping, running 2 miles instead of 1, or whatever goal you have for yourself!
So make sure you’re giving yourself the pat on the back that you deserve, every time you achieve a little win. Reaching your goals isn’t about the number on the scale, it’s about making an overall improvement that can change your life.
Join our facebook group if you need more support losing weight and keeping it off!
It’s really hard to make good decisions when you are stressed to the max. The major problem that comes with stress is emotional eating and lack of exercise. You need to make time for yourself in order to de-stress.
It’s also a problem because when you’re stressed your body releases a hormone called cortisol, which plays a role in your body’s ability to lose fat. Cortisol is a hormone that tells your body to hold onto its fat storage.
Stress can build up the cortisol in your body which can make it harder for you to lose weight.
You can de-stress by doing things like exercise, being active, doing yoga (my fave!), meditation, and much more!
So to feel more at peace and keep on losing that excess weight, de-stress and take care of yourself.
23. Reward Yourself but Not with Food
Seriously you should reward yourself! You don’t have to spend money, but you should be celebrating your achievements, whether that’s an activity or something else.
It’s easy to turn to food in order to make your day better, but doing something like taking the dog for a walk or spending some extra time with a loved one or a friend can be even more rewarding.
You can even make them more goal-based rewards like doing a mud run or 5k! Just find things that are going to motivate you and don’t forget to always be thinking of the “why”, which is the real reason why you’re wanting to change your body for the better.
Losing weight doesn’t need to be rocket science. When it comes to weight loss, the simpler, the better! There are many ways to improve your health, all you have to do is try.
Yes, it can be difficult and challenging, but there are ways to make it easier.
Want to learn other awesome weight loss tips to help you in your journey, as well as get extra motivated and connect with people that are going through the same challenges as you?
Our incredible private Facebook community is the perfect place to get free support from our IdealShape team as well as other members.
Fat-blasting tips and tricks are always shared in this community, including delicious recipes, workout suggestions, and more!
Don’t wait to start losing weight and achieving your ideal shape. Join our awesome IdealShape family today and let’s work together on achieving your goals!