How To Actually Lose Weight | 5 Practical Tips Behind The “Secret” to Weight Loss

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. 

How To Actually Lose Weight | 5 Practical Tips Behind The "Secret" to Weight Loss

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, the 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. 
How To Actually Lose Weight | 5 Practical Tips Behind The "Secret" to Weight Loss

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
  • Lifestyle and
  • Genes

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, it’s 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. 

How To Actually Lose Weight | 5 Practical Tips Behind The "Secret" to Weight Loss

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

How To Actually Lose Weight (5 Tips)

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.

How To Actually Lose Weight | 5 Practical Tips Behind The "Secret" to Weight Loss

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. 

Whether it’s a delicious protein smoothie or a savory breakfast bowl, choose something you can actually look forward to. 

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 to your goals

It’s easy to be consistent with something you’re psyched about, right? Imagine applying this concept to habits such as getting your steps in or doing a workout routine (that you actually enjoy). 

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. 

How To Actually Lose Weight | 5 Practical Tips Behind The "Secret" to Weight Loss

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 nth 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 on 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! 

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

One thought on “How To Actually Lose Weight | 5 Practical Tips Behind The “Secret” to Weight Loss

  1. Thank you for explaining that it’s important to make these health habits easy for you to do consistently. I’ve been wondering how to make more progress with my weight loss goals. I’ll have to keep this in mind while I look for ways that I can develop these habits. https://strengthinmotionboxinggym.com/

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