8 Tips for Weight Loss That Actually Work

I teach my clients to choose foods they like, taste each bite, and chew deliberately. I tell them to chew gently, swallow just when done, and repeat. Knowing we're full takes time.

Eat Slowly

We're less likely to form long-term healthy habits when we're told what to eat and don't enjoy it. Experiment with produce. Learn to cook tasty, varied foods. Enhance taste using herbs and spices.

Enjoy the Food You Eat

Our eating habits may be linked to our emotions, whether we recognize it or not. When anxious, we may eat to cope. I encourage clients to maintain a daily gratitude notebook.

Keep a Daily Gratitude Journal

I batch-cook chicken for the week every Sunday. Cutting out the fat, baking it with seasoning, measuring 3.5 ounces, and putting it in a container with mustard and frozen vegetables lets me take one to work each day.

Batch Cook and Prep

Lift weights two or three times a week. Using moderate to heavy weights for three or four sets of 10 to 15 repetitions with challenging weights builds muscle. With increased muscle, food is more likely to be used as fuel rather than stored as fat.

Don’t Forget the Weights

A lack of sleep raises ghrelin and reduces leptin, which might cause weight gain. People who lack sleep want salty and sugary meals. Why? When you're hungry, you want high-calorie meals.

Get Enough Z’s

Remember that our body's first objective is survival. Once we're deprived of food, our bodies will cope to live. Energy-dense meals are craved more by our bodies.

Don’t Skip Meals

Research shows that participants who drank two glasses of water before meals dropped more weight and kept it off. This basic tip has dual-purpose. Thirst mistaken for hunger might lead to overeating.

Stay Hydrated