Weight Loss Tips, Weight Loss Guide
The Complete Guide to Weight Loss, 32 Weight Loss Tips
by Bob Weikel
The Diet Free Guide to Reaching Your Ideal Weight
In this guide are 32 weight loss tips. This comprehensive list will give you all the tools you need to stop struggling and start letting go of the pounds.
- Change your core identity beliefs and the connected habits around weight. This weight loss tip is vital for most people and unimportant for others, this is the only tip of the 32 that requires a coach. The more weight you need to lose, the more likely you have limiting beliefs around weight. However, I’ve had clients who needed only to lose 20 pounds and we ended up changing a belief. An example of a limiting belief is my women clients who had emotional issues as a child, forming beliefs like “I’m not good enough to get what I want” and then they eat “comfort foods” as an adult to soothe themselves. No one is consciously aware of their own limiting beliefs, they are hidden and self-sabotage you. With an NLP coach, you can change the limiting beliefs into powerful or supportive positive beliefs. At the same time, change the associated habits and the cravings for extra food drops away.This is key since sometimes the weight won’t budge until the core beliefs are transformed.
- Don’t think of it as a diet. Think of it as a permanent lifestyle change. Diets just don’t work. Bob doesn’t push nutrition or a specific eating style, and the client usually naturally discovers that it is important in achieving an ideal weight for them to find eating patterns that they can stick with permanently. That way the weight stays off instead of coming back on. Remember, this is a lifelong lifestyle change, NOT a diet.
- Set Clear Goals (Your brain is like a taxi-cab) and talk to your doctor. Your brain is like a taxi-cab. You don’t get into a taxi-cab and say “Well, I don’t want to go to downtown.” And “I don’t want to go to the mall” The cab driver wouldn’t know what to do. Your brain works the same way. If you constantly think about weight loss, moving away from being overweight, the brain doesn’t have a target. It’s much more useful and produces more success to set a goal for a target ideal weight, or even steps of weights you want to achieve along the way. It gives your subconscious mind a direction, a weight loss guide. It’s like riding a bike and seeing a rock on the sidewalk and saying to yourself, “Don’t hit the rock, don’t hit the rock, don’t hit the rock.” What happens? You hit the rock. Your brain needs a clear goal of what to do, whether it’s “Stear left of the rock” or “I want to get to where I weigh 155 pounds” or whatever your ideal weight is. Also, talk to your doctor about your ideal weight and any exercise plan.
- The Goal is to lose no more than 2 pounds per week. This may be a surprise to some, but many studies have shown that it’s ideal to lose 1.5 to 2 pounds per week in order for the change to be permanent. Often in the beginning it comes off faster and that’s fine. It’s also normal to sometimes lose more than that. That’s perfectly fine as long as it’s not every week. When I eliminated added salt to my diet, for example, I lost six pounds that week.
- Eat breakfast. This is an important weight loss tip. Studies are clear that breakfast is really important. A hearty, nutritious breakfast is a great way to start the day, keeping your metabolism up and keeping you satisfied. Even if you’re not hungry in the morning you might experiment with it.
- Journal. Having a food journal and writing down what you eat can be very enlightening. When you have a good week, you can look back and see what you did that worked and keep refining your strategy and guiding yourself to weight loss. Most people eat less when they write everything down.
- Exercise 3-6 times a week for at least 30 minutes. Studies have shown that thirty minutes of exercise several times a week is the minimum to keep a healthy heart and body. Not only that, but you lose more weight as a bonus.
- Use Podcasts, Youtube, or Television during Exercise. Many people find if they really get into a podcast or other interesting media while they exercise it can make a dramatic difference. Listening to your favorite person can turn a walk or bike ride into sacred, meaningful space.
- Keep moving – take the stairs, get up and move around. Move! Park a little farther a way and walk, or do yoga during commercials. The more you move the beter you’ll look and feel.
- Always eat only to satiety.
This is a big one. Nutritionists say to eat at least five or six small meals a day. You can do this by eating till you’re satisfied instead of eating till you’re full. This keeps you’re glucose level steady, you’re metabolism up, and you always can be reassured with these frequent meals that you’ll eat again soon.
- Plan meals out 1-2 weeks in advance, Grocery shop accordingly. This weight loss tip is from successful weight loss clients who usually plan meals and grocery shopping out one to two weeks in advance. This provides structure so that those slip ups don’t happen as often. It also saves a lot of money on groceries.
- One treat per week. For people who are struggling, it’s best to keep major treats, like a piece of cheesecake or a large milkshake to one time per week. This keeps order for people who struggle. Many people also find it useful to have a very small healthier treat, like a square of dark chocolate, every day. Experiment with it, find out what works for you.
- Master Eating Out: Plan, Execute, and Portion size. Get a to go box at the beginning. Order off of the child’s menu or senior menu. Use an appetizer as a meal. Portions and planning ahead are key when eating out. Be proactive in asking to go to a restaurant that has a few healthy alternatives, but make sure that you still really enjoy what you order. This is about a permanent lifestyle change, not about being super restrictive.
- Check if you’re just thirsty. Sometimes what feels like hunger or craving is just thirst.
- You eat the same volume of food each day, make the volume count – fruits, veggies, air, fiber, water. Eat fruits and vegetables with every meal or snack. Eat smarter, not less. Since you usually eat the same volume of food each day, as studies have shown, it makes sense to eat a whole lot of vegetables and even a good portion of fruit. These foods, especially the veggies, are mostly water and also packed with satisfying nutrients
- Utilize protein, low fat dairy for satiety. Protein keeps you fuller longer. It also is digested differently than other food types. You can eat more lean proteins than you can carbs and not have to worry about burning it off. Low fat dairy also keeps you satisfied longer.
- Mix it up. The more different types of food you eat and the more colors that are on your plate the more nutrients you take in. Nutrients, even the ones in low calorie vegetables, make you satisfied. Changing things up every few days can lead to smaller meals for the same amount of satisfaction because you are constantly bringing in different nutrients.
- Eat protein several times throughout the day. Important tip for weight loss that preserves your lean muscle: when losing weight, it’s important to eat lean protein several times throughout the day. This makes sure that your muscles have plenty of fuel to stay healthy, and it keeps you satisfied longer.
- Include good oils. Healthy oils such as olive oil, canola oil, or walnut oil help prevent heart disease and keep your body running healthy.
- Minimize Sugar, Fructose & Splenda, Instead Use Agave Nectar, Stevia & Xylotol. Sugar spikes the glucose levels, then crashes it. It leads to craving more sugar until it’s a cycle and a habit. If you can find a sugar replacement such as Agave Nectar, Stevia or Xylotol you’ll be much better off. None of them spike glucose levels at all. Stevia & Xylotol are zero calory sweeteners. Fructose is just another form of sugar. Splenda (or sucralose) is a chemical made in a laboratory by altering the sugar molecule. There’s no telling what the long term effects of an excess amount of this chemical is, and it also effects glucose levels and makes some people crave sugar. Splenda is a common ingredient in many diet sodas, diet drinks, and many foods. They’re slipping it into more and more processed foods these days.
- Avoid high fat foods. High fat foods such as fast food can cause you to crave more. Also, since you eat the same volume of foods each day and fat takes up very little room, fats can add a lot of calories to a day.
- Stick to, at most, 1-2 servings of alcohol a day. Alcohol can really rack up the calories fast. When working on losing weight, eliminating the alcohol is best, or limiting it to 1-2 servings a day at the absolute most.
- Don’t go hungry for long periods of time, it’s bad for the metabolism. Many food plans and nutritionists say to eat smaller meals but eat often, like six to eight times per day. The reason behind this is that it keeps your glucose level stable and your metabolism going strong. This works better for some people.
- Slow down. It takes 20 minutes for your brain to register you’re full. This is an important one. Lay down your fork between bites. Have conversation. Slow way down. This can dramatically decrease the food that you eat. If you eat fast, you eat a lot more because it takes 20 minutes for your body to register that you’ve eaten food.
- Take snacks with you. Take snacks on the go, like fruits and vegetables. That way, if you smell those enticing cookies baking somewhere you have something like a banana, apple, or sweet pepper to fall back on and you don’t get sucked into eating the cookies or whatever looks or smells that good.
- Use calm-abiding meditation to take care of stress to avoid emotional eating. Calm abiding meditation is simply sitting still with your back upright, following your breath in and out the tip of your nose. If the mind wanders, and it will, come back to the breath going in and out of the tip of your nose. Start with 5 minutes and work up to at least 20 minutes a day. It can make a dramatic difference in your stress level and thus decrease emotional eating.
- Manage the food around you – keep only healthy choices in the refrigerator, pantry, etc. Have healthy fruits and vegetables right there and easy to grab in the refrigerator and on the counters. Keep more fattening stuff like cheese and butter in the crisper. Manage your space so that what you want to eat more of you have right there available. Rearranging the fridge can make a big difference.
- Switch to whole grain, but make sure and find something you like. Whole grain foods, like whole wheat pasta, brown rice, and whole grain bread can take getting used to if you are used to the bleached variety, but play with this, as whole grains keep you fuller longer and leave you in a place where you are less likely to crave and emotionally eat.
- Get plenty of sleep. It takes sleep to lose weight. Be sure and give yourself a good nights rest if you’re wanting to lose weight
- Weigh yourself once a week, no more. Weigh yourself with the same scale, on the same day of the week, and at the same time of day once a week. Only weigh yourself once a week. It keeps you going for your goal and removes obsession with keeping track too closely. Different times of the day have different factors like water retention that make it unreliable to measure more often.
- Avoid eating in front of the television. Practice mindful eating. The less distractions the better. It’s even best to eat at the dinner table as so few people do. Mindless television watching while eating tends to put more food down without noticing, so the mind wants more. Free yourself from distractions for best results. Be mindful of each bite. Savor and enjoy your food. You’ll eat less.
- Get rid of clothes that you grow out of. When you lose weight, throw any old clothes out, the ones that are too large to wear anymore. It’s a way to tell your mind that you’re not going back there. Be free to have your new weight permanently. If you have any smaller clothes that you’re working on fitting into (like skinny jeans, for instance) pull them out and keep them close to keep yourself motivated.
Remember, it’s about a life long lifestyle change and never about a diet. Small changes can add up. Exercise helps and keeps you healthy and motivated. Claim your kitchen and keep foods around that are healthy, delitious, satisfying, and light on the hips.
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