How to Lose Weight and Keep It Off: 25 Practical Tips
1. Don’t Run on Empty
First things first - always always always eat breakfast! Running on empty leaves you and your metabolism super sluggish, even with the help of Phen Caps to get you going. So, make time to eat a nutritious breakfast before you start your day.
2. Be Your Own DJ
Make 45-minute playlists of your favorite songs (guilty pleasures are especially recommended) and don’t stop until the music does! If you’re stuck for workout inspiration, take a look at these great ways to work up a sweat in the comfort of your own home!
3. Make a To-Do List
Ticking off the things you’ve done will give you a sense of completion and help to boost your motivation in other areas, plus good organization and planning ahead are key to successful weight loss.
4. Switch Off
Watch less television; in one study, adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but they did so without altering what they ate. If you can’t do without your favorite show, keep hand weights beside the couch to add in some strength-training during the ad breaks.
5. Stop the Self-Service
Plate up your food in the kitchen rather than letting people help themselves from serving dishes at the table – studies show that you can end up eating up to 15% more when the food is in front of you to serve.
6. Go for a Walk
Feeling bored? Don't head for the kitchen, head out the door and go for a walk! Most cravings disappear within 20 minutes so it's a great way to distract yourself and boost your energy levels too!
7. Fuel Your Workout
Eat carbs before you work out; a combo of slow-release and fast-release carbs before exercise ensures that you have enough energy to give it your all and burn more fat! Great ideas are whole grain toast with peanut butter and banana, or Greek yogurt with oats and raspberries.
8. Do What You Love
People who like exercise don't like EVERY form of it. Try something more closely related to your personality or hobbies, such as Zumba if you like dancing, or yoga if you're a quiet and reflective person. The human body was made to be active, so you are bound to find something you enjoy; check out this guide to find out which exercise class is for you!
9. Trick Your Brain
Want to control your portions? Eat from smaller plates and make them blue, as this color sends calming signals to your brain and helps to curb those hunger signals.
10. Know Your Labels
Check your ingredients when it comes to watching out for belly-bloating trans fat; If a food claims to be 'trans fat free' but the ingredients list 'hydrogenated fats', this mean that the item DOES contain trans fats, but just that it's less than the disclosable limit of 0.5g per serving.
11. Set Goals
As well as a weight goal, be sure to set yourself a workout goal, such as never going more than three days without exercise - getting healthy is about more than a number on the scale!
13. De-Stress for Success
Reduce stress to re-balance your hunger hormones by taking ten minutes at the end of the day to sit quietly (no TV!) and relax. Studies show that learning how to manage stress can help you lose up to 5lbs more per month.
14. Shop Smart
You know not to go shopping when you're hungry but you also shouldn't go when you're really full either - If you’re feeling stuffed, it’s hard to anticipate how hungry you will get, which means you’re not in a good place to plan ahead with filling meals and healthy snacks.
15. Combine and Conquer
Bananas are great for breakfast, but they are high in sugar, so make sure to pair yours with some cinnamon or nut butter to reap the full benefits and avoid a sugar crash! For more weight-loss-boosting ideas to get you off to a great start in the morning, check out these tips.
16. Sleep Away the Pounds
Relax before bed to get your brain and body in sleep-mode, then hit the sack around eight hours before you have to be up – that way you’ll be more likely to get the seven hour minimum you need per night to lose weight while you sleep!
18. Targets Not Time Limits
Instead of setting yourself an exercise time limit, set yourself a challenge to complete, such as 10 lengths of the swimming pool or a 5k run - trust us, time goes quicker if you're not clock-watching!
19. Watch the Liquid Calories
Try to limit the liquid calories you consume and stick to water; not only does water not have any calories, it also helps to boost your metabolism and boosts energy levels.
20. Plate up Your Snacks
If you want a snack, instead of eating straight from the packet, take a plate and build a mini-meal which includes fiber and protein to fill you up - the empty plate will serve as a reminder that you've eaten and stop you from mindless snacking.
21. Keep Your Kitchen Stocked
Keep your freezer packed with healthy frozen fruit, veg, and lean meat, and your cupboards well-stocked with perfect pantry supplies like lentils, garbanzo beans, whole grain pasta and brown rice. That way, you will always have the basic ingredients to make a quick and simple home-cooked meal, and no excuse to order take out!
22. Treat Yourself
Don’t completely eliminate your favorites; while you may be able to resist temptation for a while, over time you will feel deprived, which then ultimately leads to bingeing and even giving up altogether. A little of what you really love now and again gives you the opportunity to make your own healthy choices and helps you avoid the resentment of having a lack of choices imposed on you.
23. Measure Success
Losing weight can be a mind game; keep your spirits up by recording your weight loss with a tape measure, trying on your ‘skinny clothes’, and taking progress photos – often the scale doesn’t show the improvements you’ve made when it comes to toning up and building muscle while you shed fat.
24. Fill up on Fiber
Trying to get more fiber into your meals will help to keep you full and gets your metabolism burning calories and fat. Think oats, legumes, fruit, veg and healthy carbs like brown rice, quinoa, and whole grain pasta.
25. Spice It Up
Skip the salt and packaged sauces, and instead experiment with flavorsome herbs and spices; not only will your food be lower in calories, many herbs and spices also have weight-loss boosting properties, as we explain here!