7 Weight Loss Tips that Actually Work

1. Eat Slowly

Firstly, choose the foods you like, and really taste each morsel going into your mouth while you chew them deliberately. Chew your food slowly, swallow only when the food is all chewed up, and repeat. Our bodies take approximately 15–20 minutes to know when we’re full. Hence eating slowly not only allows us to enjoy our food at ease, it also gives us better cues of satiety.

2. Keep a Daily Gratitude Journal

Whether we realize it or not, our eating habits are sometimes connected to our emotions. The most general case is, when we’re stressed, we may use food to help cope with the pressure. Keep a daily journal of things you’re grateful for — or even just a journal to write in order to express your negative emotions (stressed, anxiety, anger, sad, etc.) — so that you’re better prepared to cope with all the negative emotions by acknowledging it when it appears, and utilizing other tools to cope with it rather than reaching for food as a coping mechanism.

3. Don’t Forget the Weights

Make sure you are lifting weights two to three times a week. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you. Other than it helps increase your muscle mass, it boost your daily energy level as well. When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than to be stored as fat.

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4. Cut Calories, Not Flavor

By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you’re on a diet. Isn’t it sounds good?

5. Weigh Yourself Regularly

Same day, same time, same amount of clothing. Remember that your weight isn’t a single number but a five-pound range. Work to move the range down, not the exact number. I personally suggest that weigh yourself once a week, and take a close look of your body in front of a full length mirror. It helps you keep track of your little progress and appreciate every effort you’ve put in to achieve your health goals.

6. Reorganize Your Plate

Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of vegetables and grains on your plate, you’ll see a difference. The only caveat: Potatoes, corn, and peas are actually starchy vegetables, so they should go into the grains category.

7. Make a Grocery List and Stick to It

Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will not only save you time, reduce food waste, and most importantly, prevent you from purchasing items that look appealing at the first place but you don’t actually need. To stick with your list, avoid shopping when hungry, stressful, or tired. Research shows an increase in impulsive buying behavior at those bad times.

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