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Yes, 2020 is here. It’s a new decade, a new time and everything feels new, everyone is making goals and resolutions because it makes you feel great! The new year always feels like a new time to start fresh or to lose that 5 lbs you tried too months ago.
Look, I know so many people that always put on their new year’s resolutions to lose weight. Not only do they want to lose weight, but it’s because of the holidays and how many goodies they ate during.
But the health kick only lasts for about 3 months and then they plateau.
Why does this happen? Multiple reasons it could happen as everyone is individual but 2 big reasons I think it happens is because they are dieting too strictly but also because they aren’t serious enough about their goals. It happens to all of us, but we can avoid the plateau by starting a healthier lifestyle slow and steady. If you start slow instead of quick, you will avoid the binging sessions that will happen when you’re too strict-I’ve been there!
I’m not perfect but I do take the time to look at what works for me and what doesn’t and yoyo dieting and being too strict just DOESN’T work for me. It may not work for you either so that’s why I’m talking about it. So today I will bring you 20 very helpful tips you can use for your weight loss journey this year. Now is the time to start but I don’t just mean January, I mean if you’re reading this and its June, start now so you can get ahead of yourself! The sooner you start, the better you will feel, and you will also thank yourself later down the road when you have tons of energy and look great!
Something that helped me eat better was the 7 Day Reset Cleanse by Christina Carlyle. I am not kidding when I say that this really helped me feel tight, clean and fresh after eating junky!!
20 Weight Loss Tips You Need In Your Life.
1. Start small
Cut out foods you are addicted too. Start small with mini-goals so you can keep the weight off. If you do it this way, you won’t binge or feel miserable! You will appreciate the victories along the way too and get more excited the more you complete. It might take longer but, you will be happier in the long run-trust me.
2. Eat volume foods
Nutrition is the most important thing about/ for weight loss. Its calories in vs calories out. Feeling full, getting enough nutrients and feeling good and energized throughout the day. The more voluminous veggies and fruits and high-quality protein/ fats you put in, the better results you will receive! Try making giant leafy green salads with an appropriate amount of protein, a slice of Ezekial toast, and a satiating homemade avocado dressing on top. You can make it fun eating this way and you will feel so much fuller on fewer calories.
“Eat More Weigh less|| food swaps” by High Carb Hannah
3. No strict dieting, no yoyo dieting
The more you yoyo diet and a strict diet, the harder it will be to stick to it. Go with something that’s easy and sustainable like volume eating and swapping out unhealthy foods for healthier substitutions so you stay satisfied!
4. Do some workouts but start small.
Start with a walk around the block for one week to get your heart rate up, then keep working up to getting a gym membership.
5. Define your goal: weight loss or muscle gain.
Once you know this, you will know what to focus on and have a clear vision and a better idea of what to do.
Related: Top Probiotics for Weight Loss
6. Create healthier versions of your favorite foods!
For example, 2 mini pizzas or a big veggie pizza that has half the amount of calories as dominoes. This will help you so much because then you won’t be cutting everything out you love. I tried cutting out pizza and cookies and it just doesn’t work for me, if doesn’t work for you either, give this a try and watch the weight fall right off.
Related: Vegan Movie Night Snacks that Will Blow your Tastebuds
Recipe & Picture by Healthy Helper Blog
7. Understand that weight loss happens in the kitchen and fitness happens in the gym.
This is essential! If you can’t afford a gym membership, that’s fine! Get your nutrition on point and you will lose weight. Calories in vs calories out!!
8. Calculate your TDEE, know it, remember it.
This is going to be one of the most helpful things for your weight loss journey. It will help you understand how much food you should be eating in a day. One of the most common things is overeating.
9. Get a notebook.
Track your thoughts, your progress, workouts, and if you want, your food. This will help you stay accountable, remember your goal, and stay on track. It will teach you your triggers but also what works best for you and what may not work for you. Its also motivating to see the progress and to look back at this in a year and you will remember your why!
Get this notebook here 🙂
10. Don’t skip your meals!
Many people think that undereating or being at an extreme 800 calorie deficit will be beneficial- it’s NOT. It will actually make you plateau faster, make you feel crappy cause you have no energy, and will also make you binge- completely ruining your progress.
Related: How to Lose Belly Fat with Food
11. SLEEP.
Trust me, this will be the best fat burner you need to lose weight. The more sleep you get, the better the results you will receive. It will give you more energy, repair muscles, and make you crave less food.
Related: How to Get better Sleep
12. Drink your water.
Don’t drink your calories with sugary lattes, sodas, or even juice. But drink your water. It will blunt cravings, give you more energy, replenish your muscles and organs and so many other things including clear beautiful skin.
Get these mason Jars and Reusable straws so you can drink tons of water!
13. Do not go for the lose weight quick thing.
This is a result from yoyo dieting and will make you binge later down the road. It’s not sustainable and will make you continue the cycle of not getting to your goals.
14. Slow and steady will keep the weight off.
Weigh yourself and try and aim for 1% of your body weight a week. This will prevent muscle loss.
15. Make it a lifestyle, not a quick fix
16. Do not only rely on cardio for weight loss.
Cardio is great for weight loss, but strength training is also important because it will increase your metabolism and build muscle. The more muscle you have, the higher your metabolism. The higher your metabolism, the more calories you burn!
17. Eat only when you are hungry and stop eating when you are full.
There’s no need to get seconds if you feel satisfied and full.
18. Do not boredom eat.
This will sabotage your goals. Make sure you’re eating enough nutrient-dense calories at mealtimes to avoid this. But if you do start to feel the boredom eating coming on, go for a walk, color, journal, self-care, clean, make lists, drink water. You may not be hungry if what you’re looking for are crackers, chips, cookies or other junk foods. Think about it like this, if you aren’t hungry enough to eat a full-on meal, you aren’t hungry you’re bored
I have this Adult Coloring Book that I use when I feel like I want to snack or eat a bunch of sugar.
Try having a spa day of self-care with this awesome Korean Beauty Skincare kit.
RELATED: 5 Easy Tips for a Cleaner Home
35 Things to do besides eat food when you’re Bored
19. Rely on nutrition more than fat burners or even workouts.
Nutrition will help you lose more weight than fat burners, use them when you need too but figure your food first before relying on things that affect your metabolism.
Christina Carlyle talks a lot about metabolism and how to get it set up right. I had no idea about some of the stuff she talked about until she did! Check out her 7 Day Reset Cleanse if you would like, here 🙂
20. Enjoy the journey but also learn your body.
Be proud of the small things you have accomplished because those small things, small steps, will result in a BIG difference! This is a lifestyle, not a quick fix! Enjoy your journey and be proud of it. Don’t let others make you feel bad about bettering yourself or guilty for not eating the crap they are, be happy about your decision because you are doing this for your health-not just weight.
I really hope you enjoyed these tips and found them helpful for your journey. Its important to get clear about your goals and making this a lifestyle and part of your routine.
The fit people in the community are NOT fit because they just did a diet for 6 months and then stopped. They practice everything daily and have learned a lot because it takes years for things to stick. Do not get discouraged because it takes time, which is why starting small and going slow is necessary because you need to train your body first to get used to these changes, it won’t just take a month, it takes years of dedication.
I have tons of posts about weight loss, fitness and food so you can check those out to help you with your journey this year. Also, drop me a comment and let me know your goals so we can totally keep each other accountable and to encourage each other when it gets a little tough
Want a boost for your weight loss this year? Try the 7 Day Reset Cleanse by Christina Carlyle! This is what I used and lost 7 lbs 😀 (affiliate link!)
XOXO
DACIA
