50 ‘Must Do’s’ To Lose Weight & Transform Your Body!
If your ultimate goal is to lose weight and transform your body, we have 50 great tips for you to follow. Take a look at them below!
1. Drink Water.
One of the most important things you can do for weight loss is to drink water. It kick-starts your metabolism and makes you feel full. You can read more about why water is so important for weight loss here.
2. Take The Stairs.
Step away from the elevator! Get your steps in for the day by taking the stairs. You might even try using a restroom on another floor in your workplace just to get the extra steps in.
3. Walk Up To 45 Minutes Per Day.
Walking 30 minutes per day is recommended, but adding that additional 15 minutes will put you into fat-loss mode. The extra minutes each day really add up!
4. Cut Out Processed Foods.
Processed foods might seems like a quick solution to cooking dinner, but BEWARE! Processed foods are chock-full of sweeteners, salt, artificial ingredients, chemicals and preservatives. Our bodies were not meant to eat these things. Instead, opt for a clean food diet, as described here.
5. Make One Social Outing Per Week An Active One.
Instead of going out to the movies or dinner, get active with your family or friends at least one time per week. Take a bike ride, go for a walk in the park, or even go bowling. Activity is the best friend of weight loss!
6. Eat At Home.
By cooking at home, you can control what ingredients go into your meals. Many restaurants put high amounts of salt and fat in their foods, and portions are often very large. Try to eat home at least 90 percent of the time for optimum weight loss.
7. Eat More Vegetables.
High fiber vegetables will help to fill you up at any meal or snack time. Add veggies to your pasta instead of just butter or sauce. You can eat a much larger portion and get loads more flavor! Check out the best vegetables to eat for weight loss here.
8. Drink Regular Coffee.
Instead of drinking high calorie lattes and other fancy coffee drinks that are loaded with sugar, syrup and whole milk products, switch to a cup of regular coffee with skim milk. It’s much lower in calories and you will still get your caffeine fix!
9. Spice Up Your Foods.
Spices have natural chemicals in them that aid in boosting metabolism. The more you eat spicy foods, the more weight loss benefits you may reap.
10. Snack On Nuts.
Packed with nutrients and healthy fats, nuts are a fantastic snack that you can carry with you wherever you go. You can see a list of the best nuts for weight loss here.
11. Brush Your Teeth After Every Meal.
Oftentimes, you may still feel hungry after a large meal. Try brushing your teeth. The minty taste will clear your palate and signal to your body that the meal is over.
12. Avoid Eating “White” Foods.
Carbohydrates and sugar from foods like white rice, white bread and pasta cause spikes in your blood sugar levels. This often leads to weight gain. Instead of “white” starchy foods, eat whole grains. Brown rice, wheat bread and wheat pasta are great substitutes.
13. Choose The Right Proteins.
Lean meats, fish and poultry are among the best proteins to eat for weight loss. You can see other healthy proteins for weight loss here.
14. Get A Weight Loss Buddy.
Having a friend or family member to lose weight with is a huge motivator. When you don’t feel like working out or want to reach for that bag of salty chips, your buddy can help deter and challenge you. Having someone to go through the ups and downs of weight loss with can make all of the difference.
15. Eat Three Fewer Bites Of Your Meal.
Eating just three fewer bites of a meal can save you up to 100 calories per day. What an easy trick on the journey to the fittest you!
16. Have A Balanced Diet.
Instead of fad diets that can cause you to gain weight as soon as you stop, simply eat a balanced diet of vegetables, protein, good fats and whole grains. You can read more about eating a balanced diet here.
17. Don’t Skip Meals.
You may think that skipping a meal will get you thinner faster. This couldn’t be more false. Skipping a meal causes a drop in your blood sugar. This eventually leads to weight gain. And when you do finally eat, you typically eat more than usual because you are starving.
18. Keep A Food Diary.
What a great tool! Writing down your food choices every day will force you to take a hard look at what you are putting into your body. It will also help to hold you accountable for your food intake. You will be able to see what works and what doesn’t over a lengthy period of time.
19. Cut Out Alcohol.
Cutting out alcohol will certainly help you to lose weight faster, as it is full of empty calories. If you do choose to imbibe,here are some low-calorie drinks that will help you keep your diet in check while still having fun.
20. Try A New Activity.
If your workout is starting to bore you, why not try something new? This will keep you entertained and make fitness fun again! Try an activity you have never done before, such as Pilates, yoga, rock climbing or spin class.
21. Download A Weight Loss App.
Weight loss apps on your tablet or phone can be a great way to track meals, calories burned, distance walked or even find healthy restaurants to eat at.
22. Watch Your Portions.
If you feel you’re eating well, exercising enough, and you’re still not losing weight, it may be that your food portions are too large. You can read about the basic guidelines for food portions here.
23. Move As Much As Possible.
Every little move helps to burn those pesky calories! When you are at work, try to get up from your desk every hour even if it’s just to walk to the copy machine. Every step you take is a step towards a new, fit you!
24. Get More Sleep.
Getting enough sleep has a huge effect on weight loss. Research shows that lack of sleep causes you to make poor choices – such as eating bad foods. Hormones produced by lack of sleep also cause you to feel hungrier. It’s best to get at least 8 hours of sleep per night.
25. Eat Dark Chocolate.
Instead of indulging in dessert, curb your sugar cravings with dark chocolate. Dark chocolate has a myriad of health benefits, like those mentioned here.
26. Plan Your Meals Ahead Of Time.
Planning meals ahead of time gives you the chance to make healthier food choices. Try planning what you will eat for the week ahead on a Saturday, then purchase what you need at the store. This will help to keep you on track.
27. Cut Out Soda.
Nothing says “empty calories” like a can of soda. Sugary drinks don’t make you feel full like water does, either.
28. Set Your Daily Calorie Intake.
Know how many calories you should be eating per day for optimum weight loss. You can calculate this amount with the information provided here.
29. Weigh Yourself Less.
Weighing yourself too often – such as every day – can be detrimental to your weight loss. Weight fluctuates day by day, and you may mentally beat yourself up if you gain a bit from day to day. It’s best to weigh yourself once per week.
30. Treat Yourself Once A Week.
Instead of denying yourself certain foods (which never ends well), allow yourself a “treat day” to indulge once per week. This will give you something to look forward to throughout the week.
31. Lighten Up Foods You Love.
You can still enjoy your favorite meals while taking in fewer calories! Check out this list of popular meals, lightened up here.
32. Avoid Fad Diets.
Fad diets don’t work because chances are you won’t stay on them forever. When you stop the fad diet, you are more likely to gain all the weight back, and sometimes even more! It’s best to eat a balanced, nutritious diet.
33. Think Positive.
Positive thoughts go a long way. Realize that there will be ups and downs on the road to weight loss success. Instead of getting down about gaining a pound, be motivated to work even harder next week.
34. Switch Up Your Workouts.
The more you switch up your workouts, the more muscles you will tone. Some great workout options to try are here.
35. Find Support In Family And Friends.
Tell your family and friends your weight loss goals. They are there to support you when you get frustrated, and celebrate with you when you achieve!
36. Always Have Healthy Snacks With You.
It’s a great idea to take healthy snacks with you wherever you go. You can quickly satisfy a hunger craving, and you won’t have the urge to visit vending machines packed with bad foods.
37. Have Vitamin C Everyday.
Vitamin C plays a huge roll in weight loss as well as protecting the cells from free radical damage. You can read about the positive effects it has here.
38. Get Rid Of Any Junk Food In Your Kitchen.
Get rid of any temptations you have around you by cleaning out your pantry. Stock your kitchen with healthy foods and snacks instead.
39. Celebrate Milestones.
As incentive to achieve your goals, break them down into milestones and celebrate. For the first 5 pounds lost, get a manicure, treat yourself to a massage or buy some new songs for your workout playlist. Have rewards in mind for the next 5 pounds, and so on.
40. Eat At The Same Times Every Day.
Eating at the same times every day will get your body into a routine. You will eliminate hunger cravings easier by eating this way.
41. Make Only One Meal.
Instead of making a healthy meal for yourself and a fattening one for your family, make only the healthy meal. This will make you less tempted to eat bad foods and will also promote health in your family.
42. Take Breaks At Work.
Taking breaks to walk around and stretch your muscles at work will aid your weight loss. Every move counts, and it’s never good to sit hunched over a desk all day without getting up!
43. Get Outside.
Outside activities are not only fun, but they’re great for weight loss! Try out a few outdoor activities like the ones here.
44. Eat Healthy Fats.
Healthy fats like those found in avocados, nuts and oils are necessary for health as well as for weight loss.
45. Eat Slower.
Savour the taste of your food! Eating slower will help you to digest your food better and will also lessen the chance of feeling hungry again soon after the meal.
46. Eat More Liquid-Based Foods.
Eating more liquid-based foods can make you feel fuller faster. Try having a shake for breakfast a few times per week. Just remember to eat solid foods as well. A completely liquid diet isn’t always the safest diet. You can find some great juices and shakes here.
47. Know Why You Gained Weight In The First Place.
Knowing why you are overweight will allow you to not let these reasons cause weight gain again.
48. Find Other Things You Enjoy Beside Food.
Everyone enjoys food, but when you enjoy it too much the pounds can pack on. Find other activities or hobbies that you love and focus on those instead of food.
49. Replace Cream Cheese And Butter With Nut Butter.
Instead of eating fattening spreads on your bagel or toast, try eating nut butter instead. A few of our favorites are here.
50. Photograph Your Weight Loss Weekly.
Whether you Instagram or blog your weight loss milestones or you keep the photos to yourself, taking pictures will motive you to keep going and achieve!
