Weight loss doesn’t have to be hard, complicated, and painful! I break down 5 practical tips on how to ACTUALLY lose weight while keeping things fun, easy, and sustainable.
I get a lot of emails, comments, and DMs from people asking about some obscure and intricate weight loss “secret”. Some people have expressed how they feel it can finally make help them succeed.
And I get it — I’ve been there — searching for the ultimate, secret, amazing solution that will fix my problems overnight. I’ve done my fair share of cabbage soup diets, insanely cutting calories, diet pills, etc.
All the hype, noise, and info overload can cause overwhelm, delay, and a lack of focus on what’s essential. The great news is, there are practical principles proven to work. All you have to do is apply them!
If you want to know my solution to putting an end to your battle with weight, read on further.
We’re shedding light (and hopefully some pounds lol) on what it takes to ACTUALLY lose weight and enjoy the process. Let’s go!
Why Is Weight Loss So Hard?
I feel you. It can feel and be a struggle (especially at the start) but there is science behind it. Here’s why you shouldn’t be so quick to diss on your progress:
- Your hormones could be making it harder. As you lose weight, your body may decrease in leptin, the hormone responsible for making you feel full. In addition to that, your body may experience a spike in ghrelin, also called the hunger hormone, responsible for stimulating hunger.
- Your metabolism could slow down. As you shed some pounds in a relatively short amount of time, you could also lose some muscle. Lean muscle helps boost your metabolism so a decrease may cause your metabolism to slow down.
At What Age Is It Hard To Lose Weight?
According to health experts, the risk for obesity may start to increase in your twenties and peaks at the age of 40 to 60. However, not everyone is at high risk for obesity. Certain factors such as your:
- Level of physical activity (improve your body weight and self esteem by getting outside for fresh air daily)
- Lifestyle (chips and fries mean poor nutrition!)
- Genes (yes, genes can cause weight gain)
Determine the level of risk. And though not everyone is at risk for obesity… Everyone — regardless of the factors mentioned — will find it harder to lose weight as they age.
What Are The Worst Diets For Long Term Weight Loss?
The worst diets are unsustainable, complex, and highly restrictive. These would be fad diets and insanely limiting weight loss plans. For example:
- Celery juice diets
- Detox smoothie diets
- Cabbage soup diet
While these may give you fast results, eating fewer calories in such a drastic way is not the best for lasting change and healthy weight loss.
It’s necessary to stop equating diets with starving yourself and not having fun. The word “diet” itself gets such a bad rep! We’ll get to choosing a good diet for long-term results below.
What Diets Actually Work To Lose Weight?
When picking a diet, the most important factor to consider is sustainability. Does it align with your lifestyle, goals, and interests? These are important to keep the experience attractive and doable.
Some questions to guide you:
- Do you really need to be on a “diet”? Or are healthy habits like giving up junk food and walking daily enough to get you to your goal?
- What works best for you? Do you think intermittent fasting aligns with your schedule?
- What’s your budget? Are you considering a pricey weight loss plan? Is it something you can sustain long-term?
- Do you have health concerns in mind? It’s always best to check with your doctor to make sure the diet you are considering is safe for you.
Should you decide to choose a plan or diet, this guide can help you.
How Can I Eat Better To Lose Weight?
There are ways to eat better for effective weight loss. Here are some tips I’ve learned throughout my journey:
- Eat clean. Satisfy your appetite with the macros you need every day. These are carbs, protein, and fat.
- Up your vegetable intake. I love to eat cauliflower, eggplant, broccoli, peppers, and sweet potatoes.
- High-fiber foods help your digestive system work well, which is great for losing bloat and feeling more comfortable. Top salads with beans and make whole grains a part of your daily eating regimen too.
- Plan your meals ahead. Look for recipes with yummy proteins like chicken and fish.
- Eat delicious healthy meals. Include healthy fats. Good for you fats, from avocados to olive oil, make meals delicious!
- Eat your daily requirement of grams of protein. I explain how important protein is to weight loss in my post here. Add cleanish Brand Protein Powder to smoothies and shakes for an easy nutritional boost.
- Drink lots of water throughout the day. (Dehydration can mimic hunger.)
What Is The Number 1 Best Way To Lose Weight?
The best way to lose weight is to move! This is in combination with the tips I’ve outlined below, of course, but exercise really is key to successful weight loss.
I find losing weight and then keeping on top of weight management is easier to see as sustainable when I make time for ME (this is something I always promote!) by walking at least 30 minutes a day.
Regular physical activity also does so much more than help you lose weight. It helps you see changes in your body mass index (fat out, muscle mass in). Moving daily also puts you on the path to mindful eating, along with other lifestyle changes like avoiding distractions that get in the way, such as bingeing on junk food.
What Are The 5 Tips For Weight Loss?
You have the best meal plans, diets, workouts, and tips. But, since we’re talking about “how to actually lose weight”… I’m sharing basic and proven principles to REALLY get your plan into action.
1. Make your own “Protein Pancakes”
If you’ve been following me for a while, you probably know how much I love my protein pancakes. I have it pretty much every day and it’s super simple to make! I usually like to top them off with peanut butter, yogurt, raspberries, and cinnamon.
Some days, I’ll add bananas instead of raspberries. Some days, I’ll skip the yogurt. It doesn’t really matter HOW I have this simple snack. What matters most is that more often than not, I have a high-protein, healthy snack.
The idea is to have a go-to high-protein snack that you GENUINELY enjoy and that’s aligned with your goals.
Being able to enjoy something simple and nourishing consistently, encourages a better relationship with food. This brings me to my next point…
2. Be consistent with actions aligned with your goals
It’s not about aiming for 10,000 steps a day. It’s about getting enough steps done most of the time because you know it takes you closer to your goal. Not into walking? Try Zumba!
The key is to make these habits easy FOR YOU to do consistently.
3. Acknowledge the process of change
Once you gain some momentum, CONGRATULATIONS! It means you’ve been able to apply #2. However, keep in mind that there will be days you won’t feel like it.
This is where learning to be kind to yourself and acknowledging the process of change can help. Oftentimes, when we skip a day or even a week of healthy habits, it’s easy to get discouraged.
So, learn to fail forward! Any kind of impactful change does take time and effort. Keep that in mind and it gets easier to be patient and actually root for yourself.
4. Keep It Simple
Don’t make the mistake I made of doing complicated/crash diets you can’t sustain. Thinking about trying intermittent fasting? Try the easiest method first! Looking to meal prep? Stick to simple and delicious recipes.
Learning to trim the fat down (no pun intended) keeps your weight loss doable, enjoyable, and sustainable.
5. Just Get Started
Last, but probably of paramount importance: JUST DO IT. Whether it’s your first time or ninth time to go on a weight loss plan, you really just need to *drumroll* get started.
It can be overwhelming or tempting to make excuses.
“After my promotion.”
“After the holidays.”
“When I can afford this/that.”
But once you get results, it motivates you to keep going. When you keep going, you’re bound to get to your goals. And when you reach your goals, it’s easier to turn your healthy habits into a lifestyle.
Overwhelmed by where to get started? Check out my 30 Day Healthy program and I’ll help you break things down to stop your yo-yo battle with weight!
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