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7 Best Weight Loss Tips

Patti is a Certified Dietitian who specializes in fitness and nutrition. She enjoys helping people reach their healthy lifestyle goals.

Following these simple weight loss tips can help you get on the right path to reach your health and fitness goals.

Following these simple weight loss tips can help you get on the right path to reach your health and fitness goals.

For most people, the key to weight loss is as easy as finding the right combination of healthy eating and exercise. Losing weight not only helps you feel better and increase energy, but it also helps reduce the risk of developing certain health problems and diseases. Read on for the 7 best weight loss tips to lose weight and live a longer, healthier lifestyle.

Once you set your goals, start setting up a plan to help you achieve them.

Once you set your goals, start setting up a plan to help you achieve them.

1. Setting Goals

Set realistic and specific goals. Even though losing weight is your overall goal, you'll need to take smaller steps to reach that goal. Don't do too much all at once. Goals like "I will walk more" or "I will eat more fruit" are not specific enough and may be harder to stick with. "I will walk every day for 30 minutes" or "I will eat an orange instead of a candy bar for a snack" are realistic, specific goals that will help you reach your weight loss goals.

It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy products or fortified soy alternatives.

It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy products or fortified soy alternatives.

2. Maintain a Healthy Diet

Eat a well-balanced diet. Changing your eating habits can help with weight loss and weight management. Following a meal plan personalized to meet your specific nutritional and weight loss needs must include a variety of foods. A healthy diet consists of fruits and vegetables, whole grains, protein foods, and dairy products or fortified soy alternatives. A healthy diet can also help with portion control, which helps maintain or reduce caloric intake.

Being more active can help you think, feel and sleep better, and perform daily tasks more easily.

Being more active can help you think, feel and sleep better, and perform daily tasks more easily.

3. Create a Fun and Enjoyable Exercise Routine

Get physically active. While it is possible to lose weight without exercising, a combination of regular exercise and a low-calorie diet is the best way to lose weight and keep it off. Exercising also offers a variety of health benefits, including strengthening your cardiovascular system, lowering blood pressure, and boosting your mood. The key to creating an exercise routine you will stick with is to start slow and do something you enjoy. There are many ways to burn calories. So, if you hate running or lifting weights, you can still lose weight without including these activities. Include physical activities you enjoy doing so that it is something fun that you look forward to doing.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

— John F. Kennedy

Including cardio and strength-building exercises in your workout routine will help you lose weight and stay fit.

Including cardio and strength-building exercises in your workout routine will help you lose weight and stay fit.

4. Make Every Move Count

Switch it up. It's always a good idea to switch up your exercise routine so you don't get bored. If you don't have time to go to the gym or you're just too sore from yesterday's workout, do some cardio or aerobic exercises. You can do cardio or aerobics no matter what shape you're in, and you can do it anywhere, indoors or outside. Take a walk around the block, go for a bike ride, or walk up and down the stairs several times to burn some calories.

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Not only can you burn calories exercising, but you can also burn calories doing everyday household chores.

Not only can you burn calories exercising, but you can also burn calories doing everyday household chores.

Calories Burned Per Hour

https://www.dhs.wisconsin.gov/publications/p4/p40109.pdf

ACTIVITY130 lb. PERSON155 lb. PERSON190 lb. PERSON

Aerobics, general

354

422

518

Bicycling, <10mph, leisure

236

281

345

Calisthenics, home, light/moderate effort

266

317

388

Calisthenics (pushups, sit-ups), vigorous effort

472

563

690

Dancing, general

266

317

388

Hiking, cross country

354

422

518

Jogging, general

413

493

604

Rope jumping, moderate, general

590

704

863

Running, general

472

563

690

Stretching, hatha yoga

236

281

345

Swimming, leisurely, general

354

422

518

Tai Chi

236

281

345

Walking, 2 mph, slow pace

148

176

216

Water aerobics, water calisthenics

236

281

345

Weight lifting, light or moderate effort

177

211

259

Music that is motivational or synchronized with exercise routines is known to enhance physical and psychological well-being.

Music that is motivational or synchronized with exercise routines is known to enhance physical and psychological well-being.

5. Create a Motivating Workout Playlist

Exercise to music. Incorporating music into your workout can help you push a little harder and burn more calories. Not only does it relieve boredom and increase stamina, but it can also put you in a better mood. Your playlist should include songs that pump you up and make you want to move to the groove. You can use pre-made workout playlists or create your own playlist with your favorite upbeat songs.

Eat a healthy snack one to two hours before your workout and less than an hour after your workout for maximum results.

Eat a healthy snack one to two hours before your workout and less than an hour after your workout for maximum results.

6. Eat a Healthy Snack Before and After Exercising

Get the most out of your pre- and post-workout snacks. When eating before and after your workout, make sure to include foods that contain lean proteins and healthy carbs. You should consume at least .14 grams of protein per pound of body weight and three times the amount of carbohydrates. Include quality carbs, such as whole grains or sweet potatoes, and proteins, such as chicken or tofu, to give your body the fuel it needs to help you reach your weight loss goals.

Drinking plenty of water is essential for hydration, proper body function, energy, weight loss, and detoxification.

Drinking plenty of water is essential for hydration, proper body function, energy, weight loss, and detoxification.

7. Stay Hydrated

Drink plenty of water. You can reduce body fat by increasing the amount of water you consume. It not only burns more calories, but it's a great cleansing agent that helps remove harmful toxins from your body. Water gives you a full feeling, so you will eat less and be more energetic.

Emotional eating is when people use food as a way to deal with their feelings instead of satisfying their hunger.

Emotional eating is when people use food as a way to deal with their feelings instead of satisfying their hunger.

Always consult with your physician before starting a new diet or exercise program. If you find yourself having trouble with emotional eating due to stress, sleeplessness, or boredom, you may want to seek additional support from friends and family or contact a health care professional.

Something to Remember

You didn't gain all your weight in one day; you won't lose it in one day. Be patient with yourself.

— Jenna Wolfe

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2022 Patti Davis

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