The Best Tips For Weight Loss

Starting a diet can seem daunting. It can seem stressful and out of reach but do not fear. It is a goal you work towards and it takes time to adjust to your goal and new way of living and eating. Here are some tips to help you reach your goal and focus on weight loss.

1. Work towards a date to start your diet and/or exercise routine.

Research shows it takes 21 days to change a routine or break a habit. Work towards a day and stick to it. Write down the date on your calendar and set a reminder on your mobile phone. Use whatever calendar you prefer. It took me three weeks to adjust to a new routine and getting into a rhythm of changing my eating habits.

2. The first few weeks you will have “cheat moments.” Try again the next day.

These are moments where you have an intense craving for something and you eat it right away. It satisfies you for the moment and curbs your craving. This happens and you move on. Try again the next day.

Do not see this as the end all of dieting. Just keep living and try again the next day to stay focused on your diet goals. It gets easier every day to get away from these intense cravings. You can still eat many foods you love depending on what diet you choose.

3. Drink plenty of water on a daily basis.

Drinking water is the basis for hydration, better digestion, and great skin. Talk to your doctor about how much water you should drink on a daily basis. Keto diets can range upwards of 60-90 oz of water a day depending on your body weight.

Doctors used to always say drink 8 glasses of water a day so hydrate, hydrate, hydrate. If you are on fluid restrictions, talk with your doctor about how much fluids you can drink on a daily basis.

4. Talk to your doctor about what diet is right for you.

Your primary doctor can give you diet information and an exercise routine to follow and start with. Your doctor can get you in touch with a nutritionist. Start working with them to work on a weight loss goal. This is a great resource to start your diet and exercise routine. Walking is a great start or exercise in a chair if you are a beginner. Work towards moving on a daily basis.

5. Ask family members and friends what diet they have had success with.

I once asked a co-worker, who was size 2, what diet she used. She said “I eat salad and salsa everyday” and she did P90X workout routines. I am not saying you have to go to this extreme. It just gave me a ballpark of what I had to deal with. Salads everyday for lunch with salsa, yikes!

Salad is a wonderful lunch with protein of choice, avocado, cucumber, black beans, mushrooms, etc. You get the drift, try a steak salad, fajita salad, taco salad, or chicken salad. The ideas are endless. Go vegan if you like.

Diets to try are listed below:

Keto diet

Whole 30 diet

South Beach Diet

Mediterranean Diet

Vegan-Plant based diet

There are plenty more diets for weight loss to try but these are a good start with plenty of information posted on them.

6. Cutting how much you eat on a daily basis.

I have seen patients and friends lose weight and I asked them what they had tried. They all said eat only half of what is on your plate. Portion control really works over time. If you normally eat 3 slices of pizza for dinner, go down to 2 and drink a glass of water before and after.

Wait 20-30 mins and see how hungry you are. Add more veggies to each meal and eat protein with every meal. If you have a burger meal, eat half of your burger and half of the fries. Add fruits for snacks and smoothies. Eat nuts for snacks.

Limit fried foods and work towards eating only grilled, baked, sauteed, air fried, and steamed foods.

If you are over 40, the waistline may be bigger than you remember. Limit breads, pasta, rice, and potatoes if you want to lose weight.

7. Limit sodas and sugary coffee drinks.

Most sodas and sweet coffee drinks have lots of sugar and carbohydrates. Limit these or drink in moderation. Work towards a diet soda from time to time like Zevia soda or try a flavored sparkling water. Add fruit to water to infuse the flavor. Try coffee with heavy whipping cream only or unsweet nut milk or coconut milk..

Work towards coffee with water to dilute it instead of milk. Before you know it, you will adjust to black coffee or unsweet almond milk in your coffee every morning.

8. Walk or strength train every day.

Lift light weights, walk every day, and try low impact exercises. There are plenty of You Tube videos on how to get started on an exercise plan.

Ones to try:

12. Take a picture of yourself now and compare to when you lose weight.

You will be surprised to see your accomplishment and can look back at yourself before you started your weight loss journey. YOU HAVE a “why” you want to lose weight so remember that everyday. That will give you a reason and the determination to stay on track.

13. Hang your inspiration outfit on your closet door.

Use this outfit to inspire you to fit into it again. WE have all been there and look at our “skinny outfit or skinny jeans” we used to wear before kids. Maybe it was your favorite outfit in high school or college. Work towards fitting into that again.

Write your inspiration for weight loss on your chalkboard, fridge, or notepad. View it daily and don’t ever give up even on the hardest days.

YOU can do the work!

YOU can achieve success!

YOU can lose weight!

It will not happen overnight but you will reach your goal if you do the work. Work on it everyday no matter what.

14. Volunteer in your community.

Volunteer for a diabetes walk, cancer walk, or a fundraising event in your community. You will meet people who run or walk in these events and they can give you great tips. Being around people who inspire you can make all the difference you need to move more daily.

Volunteer at your local animal shelter to walk animals. They always need help and you can burn some calories walking and playing with shelter animals. They need help cleaning out kennels and changing out litter boxes so get involved. You can help with their project list if you are handy.

15. Take ballroom dancing classes or salsa classes.

It is never too late to start dancing. Taking ballroom classes can help you lose weight and target muscles you haven’t used in a while. This is great cardio and a great way to socialize. You will work your memory as you learn dance moves and practice. Plus, the music is lively and will make you want to move.

16. Attend a Salsa Congress.

Salsa Congress is an event where dancers go to show off their skills and attend classes. I have been to one where it was a three day event and you could go to a 3:00 AM dance session or a 9:00 am workshop. The music never stopped. You could dance all night and see some great dance moves from some pros. There are several workshop classes you can attend. Check for local ones in your area and see what to wear.

You will meet people from all over the country and often see dancers from other countries. This was some of the most lively people I have ever been around. Attend one and have fun.

In summary, move daily and try the tips mentioned above. Drink plenty of water everyday and don’t lose heart. It can take many months to lose weight but you will get there.

Eat salad , fruit, and veggies daily.

Try intermittent fasting if you are not losing weight fast enough.

If you are on Keto and not losing weight fast enough, cut back on dairy and check the carbs in your snacks and foods.

Read the labels on your store bought snack and foods to see how many carbs are in a serving size.

Add daily walking if you are not exercising yet. Try some light stretches and chair exercises first until you are comfortable walking for longer distances.

Happy “weight loss journey!”