Top 15 tips to lose weight for good in 2021
In this blog post, I will give you 15 tips to lose weight for good this year. These suggestions are tested time and time again, and they work whenever applied. Nothing will change until you take action. Merely wishing to lose weight from the comfort of your couch will not help you. You need to do things to achieve things.
Let’s dive in.
Weight-loss tip #1: Everything you do make sure is personalised to you and your situation
The most effective solutions are personalised to an individual, to you. Do you know the success rate of generalised online fitness programmes promoted and sold by Instagram influencers and celebrities? Less than 5 %. That’s right. What you see on Instagram, Facebook and Youtube are the testimonials from less than 5 % of their total customer base. What about the rest 95 %? Well, they are struggling.
For the weight loss solution to work, it needs to be tailored to you. Simply following a Youtube exercise routine will not help you. In the same way, nutrition needs to be personalised.
Please make sure that your exercise plan considers your training experience, goal, current active and nutritional habits, training preferences, body composition, equipment availability, and past injuries.
On the other side, your nutritional programme needs to take into consideration your goal, current active and nutritional habits, allergies, medical history, and your budget.
Weight-loss tip #2: Improve your active lifestyle
To lose weight successfully, you need to increase your energy expenditure. You need to be expending more calories than you take in with your food. To achieve this besides your regular exercise routine, adopt a more active lifestyle. Here are some examples:
- Go on regular walks.
- Pick up a sports hobby.
- Take the stairs instead of the elevator.
- Instead of using a car or public transport to get to your destination, walk instead.
- If you work in the office, get up every 30 minutes and go on a 1-min walk. If you can, work while you stand.
- If you like, pick up some gardening tasks or around the house chores.
The above examples are just a few of simple active lifestyle habits that you can adopt. You can be creative and invent your own active lifestyle habits.
To learn more about designing your active lifestyle, we wrote a blog post on this subject: Lose weight with effective lifestyle changes.
Weight-loss tip #3: Improve your nutritional lifestyle
Nutrition is a crucial piece of our lives, especially when we are talking about weight-loss. Your unhealthy nutritional habits brought you into the situation that you are in right now. Acknowledge that and design a better nutritional lifestyle. The habit of simply avoiding putting milk and sugar in your coffee over time can make a huge difference in your life. Everything in life accumulates, whether good or bad, small or big. Nothing is wasted.
As with an active lifestyle, you need to adopt healthier nutritional habits. Here are some examples of healthy nutritional habits:
- Postponing breakfast just after 30 minutes after getting up to allow the sleep hormone cortisol levels to drop.
- Not skipping breakfast. This is very important for your metabolism and healthy lifestyle.
- Eating slowly and mindfully.
- Not eating dessert after lunch.
- Not consuming sugary soda drinks like Coca Cola, Fanta, Sprite, etc.
- Consuming a healthy snack after lunch in terms of a piece of fruit and other healthy choices.
- Not eating when you are tired, depressed, or anxious.
- Not eating before you go to bed. Let your last meal be 2-3 hours before you go to bed.
- Not lying or sitting on the couch just after your lunch or dinner. Go on a walk instead.
Here is a valuable post for you where we describe this weight loss tip in detail. Click the link to read it: How to adopt healthier nutritional habits for optimal weight loss.
Weight-loss tip #4: Get in the right mindset
People who lose weight don’t achieve that by accident. They made their weight-loss goal their highest priority. The same way goes for you. To successfully lose weight, you need to have a made-up mind; it has to be your priority. But what does this mean?
Your weight-loss goal is your highest priority when:
- You don’t make excuses. You follow your personalised exercise and nutritional programme every single day whether you feel like it or not.
- You make sacrifices, and you say no to the things that distract you from sticking to your weight loss plan. Examples: saying no to your friends who want to get drunk or get some doughnuts or some other unhealthy fast food meal, going on your run even if it’s raining, etc.
- You stop associating with the people who are not encouraging or supporting your weight-loss goal.
- You start socialising with people who lead an active and nutritional lifestyle and preferably on the same weight loss journey.
The mindset is everything. Make your weight-loss goal the highest priority and smash it.
Weight-loss tip #5: Get on top of your sleep
Lack of sleep disrupts many things in your life, not just your weight-loss pursuits. You become more irritable and eager to eat unhealthy food.
Did you know that the quality of your sleep has a direct influence on your two appetite hormones called ghrelin and leptin? That’s right. Leptin is a hormone that decreases your appetite, so when your leptin levels are high, you feel fuller. On the other side, ghrelin is a hormone that increases your appetite, and this hormone is mostly responsible when you feel hunger.
Lack of sleep increases your level of ghrelin and decreases your leptin levels.
To learn more, please check out our post How sleep affects your weight loss.
Weight-loss tip #6: Surround yourself with the people who support and encourage you
A healthy social circle is crucial for achieving your weight loss goal. When trying to lose weight, you need to be surrounded by the people who support and encourage you. You need to be surrounded by the people who lift you and push you to be consistent with your personalised exercise and nutritional programme.
Anyone who is not supportive of your goal will drag you down, and it will be practically impossible for you to lose weight.
Here are some of our suggestions on creating a healthy social circle:
- Assess your current social circle. Pick relationships that don’t serve you anymore. Make some hard choices for the sake of achieving your goal.
- Seek out people on the same weight loss journey as you. But be careful; you want to socialise with those who believe they can lose weight and are positive and determined.
People will make you or break you. Choose the first option.
Weight-loss tip #7: Visualise your weight loss success every day
Visualising weight loss success every day, preferably before your workout, has two benefits:
- It focuses and trains your brain to see what success will look like for you.
- It stimulates and puts you in a mindset of utmost desire and effort.
Every day, before your workout, go into your room and close your eyes. Put some relaxing audio instrumental and visualise what is happening when you achieve your weight loss goal. What are you experiencing? Who is with you? Breathe the feeling of accomplishment. You did it.
For this purpose, we created a special weight loss guided audio visualisation. You can download it for free at Visualise your weight loss success.
Weight-loss tip #8: Reflect on your weight loss progress every weekend
Regular reflection on progress is a precious habit that very few people do. To know if you are on the right track or not, you need to revisit your weight loss plan regularly. I suggest, at the end of your week, on Sunday.
Allocate minimum of 20 minutes for this exercise. Then go into a quiet room where you won’t be disturbed and grab your Sunday Reflection Grid. Answer the questions in the Sunday Reflection tool as honestly as you can.
At the end of reflective practice, you will have a full picture of what works, what doesn’t, and what you need to improve.
To learn more about how to reflect each Sunday check out our blog post Keep your weight loss in check with the Sunday Reflection Grid.
Weight-loss tip #9: Introduce a high-intensity interval training workout into your exercise routine
HIIT is an excellent way for someone with previous training experience to increase energy expenditure and lose weight. For those who are not familiar with this type of training, HIIT is a form of exercise that involves brief, intermittent bouts of high-intensity exercise, interspersed by periods of rest or low-intensity exercise.
The specific type of HIIT that we suggest is aerobic interval training. Aerobic interval training uses extended work periods of about 3-4 minutes of high-intensity exercise (equivalent to 80-95 % VO2 Max) with 3-4 minutes rest periods. There are usually 4-6 work periods in the training session. This system places a greater demand on your aerobic energy system.
To learn more, please visit our blog post High-intensity interval training for weight/fat loss and structure.
Weight-loss tip #10: Take a proper recovery period
The recovery period between workouts is extremely important and should not be neglected. Generally speaking, if you do a whole-body resistance workout, you should take a minimum of one-day recovery between your sessions.
If you do a split resistance workout, you should do different muscle groups each day. For those who have many years of experience, taking a one day rest in a week is a must.
Weight-loss tip #11: Eliminate little things from your nutrition that are slowing down your weight loss
Eliminating little things from your daily nutrition like milk and sugar in your coffee or tea, sodas like Coca-Cola, etc., can make all the difference on your weight loss journey.
One reason people gain back all their weight is they consume multiple cups of coffee with milk and sugar. The same is with tea. One serving of full-fat milk in your coffee has about 136 calories. Add sugar to your coffee, and you will have additional 15 calories.
So what is the solution? Gradually cut back on these little things until you completely eliminate them.
Here is an interesting blog post to read Cut back on milk and sugar in your coffee and lose weight.
Weight-loss tip #12: Stop weighing yourself every day
Many people make the mistake of weighing themselves every single day. This just adds up to further stress and frustration. When you are stressed, your weight loss progress slows down.
Do yourself a favor and stop weighing yourself every day. Do it once per week, and that’s it. Weigh yourself just to see whether you are on the right track. Weighing should be considered as a compass; it points you in the right direction, but you don’t worship it.
Focus on being consistent with your personalised exercise and nutritional programme, and the scale will show your results.
We wrote about how to weigh yourself properly in our blog post How to weigh yourself properly when trying to lose weight.
Weight-loss tip #13: Be consistent with your personalised daily exercise routine
Consistency is the key to everything. People who start, stop, start and then stop will achieve very few goals in their lives. If you want to lose weight successfully, you need to be consistent with following your personalised exercise programme day in day out. There is no short-cut.
You need to do your exercise programme whether you feel like it or not. For 80 % of your time, you will not feel like exercising. This is normal. You need to do it anyway. Regular exercising needs to become your habit, and the only way to achieve this is with consistency.
Weight-loss tip #14: Don’t give up until you achieve your weight loss goal
Many people give up before they lose weight. They find excuses like: not enough time in a day, an exercise programme is demanding, it’s cold outside, it’s raining outside, don’t have training equipment at home, etc.
Accept that with the right weight loss plan, you will not lose weight overnight. Get out of that short-cut mindset. Everything worthwhile takes time. You need to have a made mind, a mind that says: I will not stop until I lose my weight. Ever.
So, stick with your personalised exercise and nutritional programme. Don’t give up.
Weight-loss tip #15: To lose weight, pursue a healthy, sustainable way of life and not a quick short-term fix
Finally, we came to the last weight loss tip, and that is: stop looking for a weight loss supplement or drink (short-term fix). Many companies are promoting this type of solution because they know that most people are not willing to do the work by exercising and eating healthy every day. Most people are looking for a magic wand. That’s why there are more than one billion overweight people in the World.
There is no magic wand. Your weight loss solution needs to be sustainable, eventually turned into your healthy lifestyle. This means that you don’t stop exercising or eating healthy after you lose weight. You keep doing it because it’s a healthy and sustainable lifestyle.
If you follow these 15 weight loss tips, I can guarantee you will lose weight. If you need any help with achieving your weight loss, let our fitness experts help you. Start your free 1-week trial today.
Until next time,
Damir Pervan, Founder and CEO of TrainChampion