Weight Loss Tips and Motivation




Even though we’ve taken great pains to explain why diets fail and make this the easiest diet possible, we know that everyone needs a little bit of motivation once in a while. The following weight loss tips will help you gain perspective on the progress you’re making on a daily basis and help you stay on track.

Weight Loss Tips

  • Pace yourself. Cut 300-500 calories from your daily calorie intake. Any more can cause cravings and stress, both of which will cause you to relapse. Remember, it’s only difficult if you make it difficult – set realistic goals and take your time achieving them.
  • Don’t do it alone – involve everyone in your journey. Your friends, family, and coworkers can form an excellent support group and cheer you on.
  • Remember, this is your journey and it’s all about you – do not compare yourself to others.
  • Don’t just change how much you eat, change what you buy, what you cook, what you eat, how often you eat, why you eat – change your entire approach to food and change your lifestyle. Eat to live instead of living to eat.
  • Use a journal to log and track everything – the foods you eat, the calories you consume, how much you weigh over time, and your body fat percentage. Take pictures to see how your lifestyle changes are manifesting them visually.
  • Most people don’t realize that it takes 4-6 oranges to make 1 glass of orange juice. Whenever possible, eat your calories instead of drinking them. This will make sure you consume less but at the same time get more nutrition.
  • Replace desserts with fruits to satisfy your sweet tooth with healthy and lower-calorie options.
  • Most people underestimate the amount of calories they’re consuming, especially when eating out. When in doubt, overestimate your calories and readjust at your next weigh-in.




Meal Planning Tips

  • Always plan your meals ahead of time. If you’ve already planned what you’re going to eat tomorrow, when the time comes you are much less likely to eat something you’re not supposed to.
  • Don’t skip any meals. Instead of following programs such as intermittent fasting or following diets that force you to eat only one or two meals a day, make sure you eat balanced meals throughout the day so you’re never too hungry to succumb to cravings.
  • Whenever possible, buy ingredients and cook food yourself instead of buying prepackaged or prepared foods. It’s a great way to only eat healthy foods and know the exact caloric and macronutrient breakdown of everything you eat. It is also cheaper than eating out or ordering in.
  • Take your time and eat your meals slowly. It takes time for your body to recognize how much food you’ve eaten and tell you that it’s full. Enjoy your meal rather than gulping it down and you’re likely to eat only as much as you need to.
  • If your food is lacking in flavor, choose spices instead of condiments. Ketchup, mustard, and mayonnaise can add up to hundreds of calories per week without you even realizing it.
  • Drink water before or during the meal. Sometimes when you think you’re hungry, what your body is actually telling you is that it is dehydrated. Drinking water makes sure you don’t overeat. Also, tea is incredibly flavorful and has zero calories.

Food Nutrition Tips

  • People think eating foods high in dietary fat will cause to to gain fat, which is not true. Only eating more calories than you should be eating will cause you to gain weight. Don’t be afraid of dietary fat – foods that are high in dietary fat make you feel fuller for longer and are a healthy snack in between meals.
  • Don’t be fooled by nutrition labels. Pay close attention to serving sizes, eat only one serving at a time and log your calories accordingly.

Eating Out Tips

  • Sometimes the way to make the best decision is simply to ask someone. When eating out, for example, don’t be afraid to ask questions – what are the healthiest (or low-calorie, or high-protein) options on the menu?

Written and edited by Muhammad Saleem