Ten Steps For Successful Weight Loss

appetite apple close up delicious

Weight loss involves much more than counting calories. It takes time, effort and a lot of planning. It’s no wonder losing weight is difficult. Here are ten things you can do to lose weight and keep it off.

1. Write it down. Record your calories daily on a fitness app. There are many of them to choose from so pick one that works for you. Be consistent and try not to skip days to ingrain this valuable habit.

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2. Frontload calories. Eating more during the day when you are most active keeps your energy levels up when restricting calories. Try eating a heavier breakfast and lunch. It may help you eat less at dinner time.

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3. Eat your favorite foods. Denying yourself may cause you to binge. When you eat your favorite foods, do so no more than one or two times per week and eat it in smaller portions. Most importantly, account for it in your calorie budget. You’re more likely to stick with your diet if you are enjoying what you eat.

pepperoni pizza

4. Eat slowly. The brain needs 20 minutes to recognize you are full, so take your time. Also, you’ll enjoy what you eat more if you slow down.

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5. Avoid temptation. If you don’t buy it, you won’t eat it so keep it out of your kitchen. When at parties, socialize away from food. I eat something small before a social occasion where I expect large banquets of food. This way, I’m less inclined to binge.

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6. Keep a list of nonfood activities. When you are feeling emotional and tempted to go to the refrigerator, create a list of distractions to take your mind off eating. Experiment with what works for you. It may be taking a walk, journaling your feelings, calling a friend, or taking a bath.

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7. Make a realistic eating plan. You don’t have to create a calorie deficit every day. From time to time, it’s fine to have a day where you maintain your weight. After all, we are humans, not machines.

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8. Schedule appointments for exercise. Make it apart of your day, everyday. All you need is thirty minutes 5-6 days per week. It isn’t hard to do if you set a schedule for yourself.

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9. Make sleep a priority. Sleeping too little makes you hungrier. The brain will tell your body to keep eating to restore your low energy level. If you are rested, you’ll have more energy and eat fewer calories.

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10. Think fit and healthy. Visualize yourself getting leaner and fitter. It’s important to remain positive to keep yourself motivated.

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No doubt you will have your good days and not-so-good-days so be forgiving with yourself and always remain positive. The leaner and fitter you is just around the corner.


20 thoughts on “Ten Steps For Successful Weight Loss

  1. davidyochim says:

    Nice checklist Frieda, so many good points made. Let’s get the world healthy my friend through educating the masses.

  2. Kamber Shaffer says:

    I enjoyed reading your article. I especially liked that you said to include your favorite foods. However, I have to remember not to use the food as a reward for a good job. I tend to find more reasons to reward myself than I probably should.

    • Frieda P. Fontaine says:

      Thank you, Kamber. I’m glad you enjoyed my post. I don’t believe in deprivation when it comes to weight loss. Eating your favorite foods in moderation is key to sticking with a weight loss plan. Using food to reward oneself can work if you do it in moderation and if you include the calories eaten in your calorie budget. When portion size is ignored, weight loss slows and eventually becomes inhibited. You can have that slice of pizza or two as long as you count those calories in your budget. I look at it as a fun number’s game.

  3. Brenden James Martel says:

    Or, you could just go vegan/vegetarian, like I did. I’ve lost nearly 100 pounds with no exercising, in just 6.5 months. I don’t completely food restrict and occasionally eat junk foods or meat products/byproducts, to be honest, though. I don’t believe in food restriction, because we have cravings for things and that requires willpower, something that most people (95% estimated) cannot maintain beyond 6 months of time. My diet I created is called the Growing Vegan Diet. I write about it every Tuesday on my website here on WordPress.

    • Frieda P. Fontaine says:

      Congratulations on your weight loss. It’s important to choose a diet that works for you. Deprivation never works but mindful eating does regardless of which diet you choose. Thanks for following and sharing. Happy Holidays!

      • Brenden James Martel says:

        Very true. Multiple diets are healthy and work, you just have to be motivated to do them and stick with them, is all.

  4. Saguren says:

    Tips 4 and 6 are my favorite. I’ve noticed that if I eat until I’m half full and come back to eat after a few minutes, I don’t want to anymore. Give your brain a chance to recognize that the body already has the food that it needs. Tip 6 is also great. For most of us, majority of what we eat is simply boredom. Find productive things to do and you will end up eating less without even realising it.

    • Frieda P. Fontaine says:

      Yes, I like those tips too. Eating slowly is key. It takes 20 minutes for your brain to recognize that you are full. Also, many people are emotional eaters. But there are other ways to channel one’s emotions. It takes some effort, but it is the best way to prevent weight gain due to stress, anxiety or depression.

    • Frieda P. Fontaine says:

      The ketogenic has helped many to lose weight. I went on it for two years with a lot of initial weight loss. However, losing weight comes down to calories. When I stopped paying attention to my caloric intake, I gained weight, even on a keto diet. Also, my body took six weeks to get used to it. I lacked energy and I was constantly dehydrated. My advice is: if you want to try it, keep tabs on your calories, take in more fiber than you think you need, and drink plenty of water. Let me know how it goes.

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