11 Most Powerful Weight Loss Tips From Health Experts

“Since many of us are still at home due to COVID here are my top two tips:

1) Set your environment up for success.

If you have to have junk food or unhealthy selection in your house because of kids or an uncooperative partner, make it hard to find.

Hide the junk food in the back of the cabinets and refrigerator and make sure the healthy selections are out on the counter or front and center when you feel the need to snack.

2) Meal Prep through Temptation Bundling.

Let’s face it, meal prep sucks but make it fun by “bundling” it with something you enjoy like your favorite podcast or Netflix show.

Once a week on during your “meal prep” time is when you get to watch that show or listen to that music. Prep all the vegetables and proteins so they are easy to grab when you need. Make large healthy crockpot meals and casseroles for lunches and dinners so all you need to do is heat them up!”

While it can be tempting for bodybuilders who want to drop fat to use quick fixes and crash diets, in the long run, it’s best to use a scientific approach.

You want to reduce your caloric intake to cause fat loss but you don’t want to be so drastic that you start to lose the muscle tissue you worked so hard to build.

The time, the money spent on food and supplements, and gym memberships make all that muscle too valuable to just throw it away on some crash diet.

Therefore, focus on establishing your personal TDEE (Total Daily Energy Expenditure) and then deduct no more than 20 percent for safe fat loss. Also, pay attention to your macros during the process.

Keep your protein at adequate levels and don’t be afraid to eat those carbs. When you lose weight by scientifically calculating your energy needs you can enjoy foods from all macro groups because it’s about energy balance and not about eating one particular food or another.

Be patient with the process, any diet that causes you to lose more than 1-2 pounds per week is too severe and will cause muscle loss as well as fat loss.

Here’s a great online calculator that can help you calculate everything the right way. https://healthyeater.com/flexible-dieting-calculator

Do you have clear goals with a timeframe?

It’s a game-changer that hardly anybody bothers to do! Once I got clear on what I wanted, printed it out, and held myself accountable, I was able to ACHIEVE!

I’m challenging you to write down:

• How you feel right now in your body and mind (lethargic, uncomfortable, frazzled)
• How do you want to feel? (Energised, body positive, good example to the kids, nourished)
• A short term goal (make 3 salads next week, lose 4lb in the next fortnight).
• Your ultimate goal (lose 3 stone, feel satisfied enough not to snack at night, get the whole family vegan).
• WHY you want to achieve this in detail (I want to be able to run around the beach on holiday with the kids while wearing a bikini and feeling good, without feeling out of breath).

Now get it printed out and pin it somewhere you’ll see it every day. If you have a significant other, they can help you stay on track too!

Losing weight can be difficult! If you have started on this journey I first want to congratulate you for taking the courageous step.

But remember this one thought – You will remember what you finished, not what you started. This holds true with losing weight – its not about losing a quick 5kg, but it’s about staying at your ideal weight.

With that being said the number one tip I can give anyone hoping to lose weight is you need to make this a lifestyle shift. Instead of trying a completely different diet, start by modifying one meal at a time, and use foods you still enjoy but are healthier.

Start with modifying breakfast, instead of having sugar-loaded serials, change to whole grains with no sugar, and add some natural fruit if you need a little sweetener. Use this same formula for lunch and then dinner one meal at a time, and you will begin to see results over time.

My other bonus tip is that losing weight is only half about what you eat, the other half comes from keeping physically active. Make sure you are hitting 10 000 steps a day, and more where possible. This will help boost your metabolism.

I hope these thoughts are helpful to you!

You don’t have to feel deprived to be successful with weight loss! Three keys have helped me and my clients see results, without feeling hungry.

• First, balance all the food groups at each meal. When you eat a balance of carbs, proteins, and fats, you’ll feel more satisfied and less likely to reach for a snack before your next meal.

• Second, fill up with low-calorie, high-volume foods. Satiety is a mental state as well as a physical state of feeling full. When you reach fullness from low-calorie foods like vegetables, you will eat fewer calories.

• And third, journal to find out why you are turning to food when you might not be hungry. This practice can help you reach for food out of hunger, rather than as a reaction to your emotions.

Get low-calorie recipe ideas and weight loss tips from Amy at Health Beet!

The most important thing you can do if you are trying to lose weight is to pay attention to your portion sizes. Here are simple tips:

WATCH YOUR FOOD PORTIONS. You don’t have to weigh and measure every morsel of food but you want to be aware of how much you are eating because bigger portions contain more calories. For example, when pouring cereal, many people pour 3 cups into a bowl instead of the recommended 1 cup. And, eat mindfully and pay attention to hunger levels.

PRE-PORTION YOUR SNACKS. Pre-portioning snacks in advance or having measuring cups handy works well too. For example, it’s really easy to eat an entire jar of nuts mindlessly. Portioning out a serving and storing it in baggies helps.

While everyone else is recommending special diets, meal plans, and workout schedules, the number one thing I recommend when it comes to weight-loss for any reason is to hydrate, hydrate, hydrate.

When you are trying to lose weight, the number one thing you must do is drink more water. Our body cannot do what it is designed to do when it’s dehydrated.

With a body that is made up of 60% water, those fancy foods and specialized workout programs will only take you so far without adequate water intake.

And dehydration could be what is keeping you at a plateau in your weight-loss journey. Our cells need water to help create energy for the body to function, not just in our workout but in life.

That brain fog, that fatigue, those sleepless nights, and the slow muscle recovery from your exercise session can all be attributed to lack of water intake.

Even just 2 hours of your body living in dehydration can cause a slew of health issues and, not to mention, stall your weight-loss goals before you start any weight-loss program or exercise routine drink up, water that is.

On average most people should be getting at least half their body weight in ounces of water per day (more precisely .6 x your body weight).

And if you are active, that needs to be more. My quick tip, drink 10 – 20 ounces of water first thing in the morning before doing anything else. Have that glass of water on your bedside table and the second your feet hit the floor, drink that H2O down. You will be amazed at how much better you feel and what a difference you see in the numbers on the scale.