Try these evidence-based weight loss tips from women who have lost a large amount of weight and kept it off. Become more healthy, happy and fit today!
The next 25 weight loss tips are scientifically proven to not only help you lose weight but improve your overall health. This is what women who have lost significant amounts of weight and kept it off do religiously:
1. They plan workouts in advance
If you can make plans to go to a Beyonce concert, then you can schedule a 30-minute workout at least 3 times per week.
That’s what busy, fit folks do.
2. They DVR their favorite TV shows
There is nothing wrong with recording the latest episode of The Walking Dead.
Research shows that staying up late to watch TV or Netflix hinders most people sleep.
And when your sleep is hindered, weight gain is sure to follow.
3. They corral their emotional eating side
I understand. We all have our days where life is a tasty as earthworm soup (Yuck!)
That’s why we engage in emotional eating.
Well, guess what? It’s okay.
Even fit individuals indulge in a bowl of ice cream with M & M pieces sprinkled on top (Yum!) to soothe their stress occasionally.
Emphasize on “occasionally.” They don’t let a bad day transform into a bad week that morphs into a bad month that grows into a bad year (or years).
Allowing food to be your coping mechanism leads to becoming overweight or obese.
If stress becomes too much, please seek professional help instead.
4. They avoid cream-based soups at restaurants
Some restaurant soups are so unhealthy that you might as well order a big juicy cheeseburger with a side of oily, “artery-clogging” French fries instead.
Cream-based soups are overloaded with “belly-bloating” sodium. Healthy people opt for soups that are made with clearer broths and sauces.
5. They prepare to indulge at a party or social event
Don’t be that gal or guy who avoids social celebrations because the food there won’t fit your macros.
Fitting in an extra workout or skipping desserts during the week can allow more room to eat free when it’s party time.
6. They order alcohol on the rocks
There’s a reason mixed drinks and beer taste so darn good — they’re loaded with calories and sugar.
That’s why it is better to order a drink on the rocks.
7. They aren’t afraid to lift more heavy weights
I still can’t believe there are people that weightlifting sessions consist of curling 3lb pink dumbbells.
Go heavier, please.
Numerous studies show that heavy weightlifting helps burn a significant amount of body fat as well as building muscle definition.
Use a challenging weight that you can do no more than 8 to 12 reps per set.
8. They snack wisely
The reason a lot of people are out of shape is that they snack too much.
Sure, one little bag of potato chips won’t ruin your physique.
But add up several bags of chips per day over the course of a week x 12 months.
That’s a bunch of extra calories, yet that’s how some people snack.
If you snack that often, start adding more fiber-rich foods (e.g., beans, vegetables, fruit, etc.) to your meals to improve satiety.
9. They indulge in desserts…. sometimes
Who doesn’t want to sink their teeth in a chocolate deluxe brownie every blue moon?
Living a healthy lifestyle doesn’t mean never indulging in dessert.
As a matter of fact, an occasional dessert should be treated as a reward for living healthy.
Most fit folks know and abide by this train of thought.
10. They know a weight scale doesn’t dictate their health status
Your favorite health guru may be mad at me for revealing this secret but….
WHAT A WEIGHT SCALE SAYS DOESN’T MATTER. Why is that?
Because most scales don’t tell you exactly where you’re at health and fitness wise.
It doesn’t tell you how much body fat or muscle mass you have.
It doesn’t know whether you’ve dropped a couple dress or pants sizes.
It doesn’t know whether your blood pressure is high or low.
It doesn’t truly know anything about your health…. except your current weight.
11. They practice meditation, yoga and other mindfulness exercises
Question: When was the last time you turned off your smartphone and got at least 20 minutes of peace and quiet?
If you’re scratching your noggin, it has been too long.
Life is too stressful for you not to get your mind right on a daily basis.
Research shows that mindfulness exercises such as meditation and yoga help stave off stress and anxiety.
12. They track their walking steps daily
Have you walked 10,000 steps today?
That’s the minimum recommended amount so that you aren’t considered a sedentary person.
Use a pedometer app on your smartphone to track your walking steps daily.
13. They know carbs aren’t the devil
Whoever said carbs are the devil also thought dietary fat was bad 10 years ago and protein was dangerous 20 years ago.
Listen, the media will always look to blame some food group for the obesity epidemic.
At the end of the day, it’s not carbs that are getting people fat; it’s the people that are eating too much of it.
Also, some people would rather eat donuts than sweet potatoes.
Guess what? They’re both carbs!
Here’s the purpose of carbohydrates: To give the human body the energy it needs to function properly and make it through the day.
Does that sound like a dangerous food group to you? I don’t think so.
14. They don’t judge others’ health choices
By reading this article, you decided to embark on a healthy lifestyle. Fantastic!
So what do you do if your family and friends would rather eat a McDonald’s apple pie than an apple? Nothing.
They’re living their life and you’re living yours.
One thing most long-term healthy individuals realize is that not everyone within their immediate circle will live a healthy lifestyle.
Sure, it is painful to watch your obese relative or friend shove apple pie down they’re throat but that’s their decision.
Just focus on your health and hope they get on-board one day.
15. They order their salad dressing or sauce on the side
One weight loss trick while eating out is to order salad dressing and sauce on the side.
This helps you control how much you put on your salad to avoid adding too many calories to it.
16. They avoid the bread basket at restaurants
The garlic bread at Olive Garden is tasty is heck in which why you should avoid them while on your weight loss journey.
Most fit folks avoid the bread basket at restaurants.
If nothing else, they limit themselves to no more than 2 pieces of bread.
17. They indulge in healthy fats
You thought eating fat was bad? Not if it’s healthy fat.
Research continues to support the weight loss benefits of consuming healthy fats like those found in olive oil, nuts, and avocado.
18. They create homemade meals more than they eat out
If you dine at restaurants more than at home, weight loss will continue to be a struggle.
Over the last 40 years, the surge of people eating out at restaurants vs.at home has led to a significant decrease in nutrient density and greater health risks.
By cooking at home, you control the ingredients and portion size, two vital factors when it comes to weight loss.
19. They don’t always finish their plate
“Finish your food. There are starving people in Ethiopia wishing they could take your place.”
If you have heard a similar mantra from your mother as a child, you probably feel obligated to always clean your plate even when you’re no longer hungry.
Fit folks don’t do that; they only focus on reaching satiety.
20. They shop around the perimeter at the grocery store
Did you know (or have you ever notice) that the fresh fruits, meats and vegetables are around the perimeter of the grocery store? Well, now you know!
If you’re destined to live a healthy lifestyle, staying “out of bounds” within the grocery store is where to be at.
21. They grocery shop on Wednesday’s
According to a study, only 11 percent of Americans shop on Wednesday’s.
Seems like that’s the day you need to go grocery shopping instead of the weekend where the grocery store looks like a warzone.
22. They push a shopping cart instead of carrying a basket
Did you know that pushing a shopping cart increases the likelihood that you choose healthier options at the grocery store?
According to one study, the strain of carrying a basket made shoppers more likely to reach for quick-grab impulse items such as potato chips since their concentrated at eye level in the aisle.
23. They know to read and diagnose a nutritional label
As you know now because a food is labeled “organic” doesn’t mean it’s healthy.
That’s why it is essential to learn how to breakdown a nutritional label to separate the healthy from the non-healthy options.
Being able to do so is one of the most important skills needed to live a healthy lifestyle.
Check out this FDA article to gain clarity on how to analyze a nutritional label.
24. They avoid anything labeled “low-carb”
Healthy people aren’t fooled with the “low-carb” gimmicks.
Food for thought: Any food that’s “low” in one thing is usually high in something else.
That’s why a number of low-carb options at restaurants are usually high in fat and/or sodium.
Don’t let them “low-carb” fool you.
25. They keep their snacks under 100 calories
Question: How many calories constitute a snack?
Most nutritionists and dietitians feel that a snack is anywhere between 100 to 300 calories.
That’s a reasonable estimate.
However, if you need to stay around 1,500 calories to lose weight, two regular-sized meals (about 1400 calories combined) with three snacks, you’re overeating, especially if each of those snacks is around 300 calories.
A great rule of thumb that most healthy individuals abide by is to keep snacking calories under 100 calories to decrease the possibility of overeating.
Snack on fiber-rich, calorie-dense foods such as fruits, nuts, and vegetables to accomplish this feat.
Oh, yea – there’s one more weight loss secret women who successfully keep weight off follow…
A Simple Weight Loss Plan
If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone. There is a little-known diet plan called the Flat Belly Fix which will teach you these things. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.