List: Fifty more weight loss tips (101-150).

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Fifty more weight loss tips.

This is list is fifty tips that may assist with your weight loss endeavor.  In the last several years, I have made a list of weight loss tips that I have made on this site.  I tended to post a new tip every Wednesday and sometimes on Friday.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them to your daily plan.  Do not overdo change or it will overwhelm you.  This list is a list of weight loss tips 101-150.  

Weight Loss Tips: 101-150

  1. Weight Loss Tip 107 - Don't avoid the dip
    Weight loss tip: Don’t avoid the dip.
    Dips can be very satiating.   Admittedly, This is a very controversial topic.  What I will tell you is it is better to tip in those dressings and sips than to pour.  If you love creamy dips and sauces, don’t cut them out of your food plan completely.  Just limit …
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  2. Weight loss tip 108 - Wake to exercise
    Weight loss tip: Wake to exercise
    Start your day with exercise. We have passed the New Years resolution period and now you have fallen off the wagon.  Have you missed you last several exercise days?  I am not trying to kick in a guilt trip.  You overdid the holiday treats and gained some weight and you made …
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  3. Weight Loss Tip 109 - Chew slowly and savor each bite
    Weight loss tip: Chew slowly and savor each bite
    Eat slowly and savor each bite. Many of us are looking for the newest quick loss diet to find an easy way out of the work for weight loss.  I would suggest that you consider something simpler and that is to eat slowly.  This topic, chewing slowly,  is the …
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  4. Weight Loss Tip 110 - Park in far end of the parking lot
    Weight loss tip: Park at the far end of the parking lot.
    Force yourself to walk more steps. Exercise can be fit into your schedule each day and does not have to cost you any money.  You can increase your exercise with simple changes and exercise for hours at a time is not required.  It can be as simple as walking to complete as many of your …
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  5. Weight Loss Tip 111 - Avoid Seconds
    Weight loss tip: Avoid seconds
    Only eat that which you need! We have all had it happen to us.  We are at a family dinner with your family or your in-laws.   They push that button with the food you absolutely love.  Mine is sweet potatoes casserole over the holidays.  It can be made so many ways, and I …
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  6. Weight Loss Tip 112 - Have Dessert
    Weight loss tip: Have dessert
    Dessert is not the enemy.   We focus on sweets a being the enemy.  You do not need to deny yourself desserts all the time, in fact, desserts may help you lose weight.  If you deny yourself the treats you desire, you might actually create a situation that might cause you to …
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  7. Weight Loss Tip 113 - Fill Your Plate With Vegetables
    Weight Loss Tip: Fill Your Plate With Vegetables
    Fill half of your plate with vegetables to lose weight.   What is the thing that most of us do to lose weight?  Most look to decrease caloric intake and increase exercise as a means to lose weight.  Some look to reduce snacks like chips, cookies, ice cream, and pastries. Do not …
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  8. Weight Loss Tip 114 - Eat a Balanced Breakfast
    Weight Loss Tip: Eat a Balanced Breakfast
    Start your day off right with a nutritious breakfast. We have all heard it at one time during our life: breakfast is the most important meal of the day.  You can’t go wrong with a healthy breakfast as your first meal of the day because it will keep you full all morning long.  You are in a …
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  9. Weight Loss Tip 115 - Change to Whole Grain
    Weight Loss Tip: Change to Whole Grains
    Eat whole grains and lose weight.   Switching to 100% whole wheat or whole grain bread is easy, especially now that so many 100% whole wheat products are available in supermarkets, but you need to read the labels carefully.  Whole grains are naturally low-fat and cholesterol free; contain …
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  10. Weight loss tip 116 - Fats Are Your Friend
    Weight loss tip: Fats are your friend.
    Healthy fats can keep you satisfied.   Sounds crazy?  You have always heard that fat makes you fat?  I dispelled the myth of high-fat diets causing obesity in Research: High protein diet may improve metabolic syndrome.  People who eat fat are not necessarily fat …
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  11. Weight loss tip 117 - Be cautious with sugar-free products
    Weight loss tip: Be cautious with sugar-free products
    “Sugar-free” does not always mean “more healthy”. Sugar is in the health spotlight as being risk #1 for obesity.   There are two types of sugar in your food.  There’s the sugar that comes naturally in the sugar that is added.  Natural sugar includes …
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  12. Weight loss tip 118 - Celebrate your weight loss success
    Weight loss tip: Celebrate your weight loss success!
    Little celebrations of your weight loss success can motivate you.   Each person’s start on the path to health is different.  Making a behavioral change is only the first step to success.  You have to maintain it, and whether you are losing or maintaining, both require …
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  13. Weight loss tip 119 - Feed Yourself
    Weight Loss Tip: Feed Yourself
    Eating too little is almost as bad as eating too much! No, I am not talking about starving yourself.  I am talking about getting enough food.  We have all done it.  You are trying hard to make your diet a success so you try to squeeze out a little more weight loss.  Now …
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  14. Weight loss Tip 121 - Cut back on processed foods
    Weight loss tip: Cut back on processed foods.
    Weight loss will be easier if you cut out processed foods.   Today’s food manufacturers have made our lives much easier.  We no longer have to hunt or gather your food and unfortunately, it takes much less effort from our gut to digest it.  Our foods now come preportioned and …
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  15. Weight loss tip 120 - Make Healthy Choices More Visible
    Weight Loss Tip: Make Healthy Choices More Visible
    Use healthy food as your blocker as you hit the fridge or pantry. Football season is over but I will sue a little analogy to illustrate a point.  Like a football running back, blocking can be key to making healthy choices when you visit the refrigerator or pantry.   We have all done …
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  16. Weight loss tip 122 - Only eat at the dinner table
    Weight loss tip: Only eat at the dinner table.
    weight lsos tipEating only at the dinner table can help with weight loss.   Eating around the dinner table is something special.  I can remember eating dinner with my family as a child.  It was a mixture of eating and conversation that enforced eating slowly.  We were able to …
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  17. Weight loss tip 123 - Reduce the alcohol
    Weight loss tip: Reduce the alcohol
    Reducing the booze can help with weight loss. Alcohol use is a common part of our social culture.  I myself, like to have a drink on occasion.  I would say that alcohol has some positive effects, but alcohol has quite a few well-documented deleterious effects to include …
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  18. Weight loss tip 124 - Visualize Success
    Weight loss tip: Visualize Success
    Planning and visualizing will motivate success.   As I had heard many times when I used to play golf, “see or be the ball.”  This statement means you need to visualize a successful put to make it happen.  The same concept is true for successful weight loss and …
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  19. Weight loss tip 125 - Utilize both large and small goals
    Weight loss tip: Utilize both large and small goals.
    Having smaller goals can lead to larger results.   The most significant mistake you can make when planning weight loss is to start with too large of a goal.  Lofty or unrealistic goals can lead to you becoming discouraged when you fail to see significant (whatever you define as …
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  20. Weight loss tip 126 - Skip the fat by grilling
    Weight Loss Tip: Skip the fat by grilling.
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  21. Weight loss tip 127 - Make a small change
    Weight Loss Tip: Make a small change
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  22. Weight loss tip 128 - Avoid all-you-can-eat buffets
    Weight loss tip: Avoid all-you-can-eat buffets.
    A buffet is a weight loss minefield.   Some of the finest moments in my college time were spent eating at the all-you-can-eat buffet with my friends.  Cheap and endless food supply is the mantra of the all-you-can-eat buffet.  Unfortunately, overly plentiful and affordable food is …
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  23. Weight loss tip 129 - Don't eat from the bag
    Weight loss tip: Don’t eat from the bag
    Avoid eating snacks from a bag.     I remember a commercial from my childhood.  Lay’s produced the commercial with the slogan “Bet you can’t eat just one!”.  The slogan is much more than a catchy statement and the fact is there is a lot of science behind …
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  24. Weight loss tip 130 - Limit snacking
    Weight loss tip: Limit snacking
    Snacking may be the enemy of weight loss.   Over the years, I have seen many suggestions to assist with weight loss.  If you bring up snacking in front of dietitians, medical providers, and fitness buffs, you will receive many different opinions.  Many will argue that it is …
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  25. Weight loss tip 131 - Downsize your cooking
    Weight loss tip: Downsize your cooking
    Cooking smaller amounts of food can help with weight loss.   One of the biggest obstacles to losing or maintaining weight is the ever-growing meal of our modern culture.  As with our waistlines, our plates of food are becoming larger and larger,  but there is a solution that might …
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  26. Weight Loss Tip 132 - Avoid Sports Drinks
    Weight loss tip: Avoid sports drinks
    Sports drinks can derail your weight loss. There are hundreds of them on the market.   They are pretty much the same thing.  Sports drinks are dilute sugary some added sodium and potassium.  Each one of them is marketed as a performance improvement even though there is limited to no …
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  27. Weight loss tip 133 - Skip ordering a smoothie
    Weight loss tip: Skip ordering a smoothie
    Avoid restaurant and store made juice smoothies. What could be unhealthy about drinking smoothies?  They are fruit and juice, so they have to be healthy, right? When people think about smoothies, they assume they are healthy and will boost their weight loss.  It has to be true …
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  28. Weight Loss Tip 134 - Use a Cooking Spray
    Weight loss tip: Use Nonstick Spray
    Using nonstick spray instead of oil can help with weight loss.   Spraying your pain with a little nonstick spray can when you sauté or fry your foods can significantly reduce your calories.  Oil is often used in cooking to keep your meal from sticking to the pan, but it can add a lot …
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  29. Weight Loss Tip 135 - Invest in single-serving containers
    Weight loss tip: Invest in single-serving containers.
    Buying single serving contains for leftovers can help with weight loss.   One of the biggest threats to a slim waistline is going back for seconds.  We all have leftovers and the temptation is to polish off everything that you cook for each meal.  If you buy single-serving …
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  30. Weight Loss Tip 136 - Get rid of those old clothes
    Weight Loss Tip: Out With The Old and In With The New
    Keeping Your Old Clothes Will Not Help Motivate You to Lose Weight I have done it for years.  Whether the clothes are too big or too small, I keep the old clothes because I think I might need them if my weight swings back the other way.  I like a particular pair of shorts that no longer …
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  31. Weight loss tip 137 - Dont quit, try again
    Weight loss tip: Try, Try Again
    Don’t quit, try again.   We live in one of the most prosperous nations in existence.  How do we prove that? Our waistlines.  We continue to expand our waists more and more, and we fail to learn from our prior attempts so may we should just quit.  Wrong! There are …
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  32. Weight Loss Tip 138 - Stop Wishing
    Weight Loss Tip: Stop Wishing
    Stop Wishing and Start Doing.   We all look at the stars and wish for something.  We are not in the land of Disney so face the facts: the only way you are going to get the health you want is to start doing.  Your life is your life.  You can’t completely overcome father …
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  33. Weight loss tip 139 - Results or Excuses
    Weight loss tip: Get Results Not Excuses
    Quit Making Excuses and Get Motivated!   Ok, you had a bad weekend and you slipped up and either did not exercise, splurged on snacks, or both.  But really, stuffing yourself like a Christmas turkey isn’t limited to the holidays. There are plenty of times we might be tempted to …
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  34. Weight loss tip 140 - Never give up
    Weight loss tip: Never give up!
    Keep moving forward.    We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant to just grab a cup of coffee on your drive to work this morning.  You stopped at Starbucks, and there it was staring back at you with that tempting look …
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  35. Weight Loss Tip 141 - Don't give into food addiction
    Weight loss tip: Don’t give into to food addiction
    Food addiction and binge eating will expand your waistline.   Food addiction and compulsions are a terrible thing for a slim waistline.  I have been addicted to food nearly my whole life.  It started when my mother and stepfather would go to the store.  I would eat anything and …
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  36. Weight loss tip 142 - See success in small changes
    Weight Loss Tip: See success in small changes!
    Success is a state of mind.   We have all had bad days where we overeat or miss our exercise goal.  It can be very discouraging.  You need to dust yourself off and get back up.  Lick your wounds and get back out there.   Success at anything you do is just a repeated effort. …
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  37. Weight loss tip 143 - Exercise should not be a punishment
    Weight Loss Tip: Exercise Should Not Be A Punishment
    Exercise is not a punishment! Exercise is healthy and we want to encourage ourselves to do more of it.  Exercise is not a form of torture like waterboarding so we need to stop treating it such.  Look forward to your next session and embrace it as much as you do sitting down with the spoon …
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  38. Weight Loss Tip 144 - Eat Overnight Oatmeal
    Weight loss tip: Eat Overnight Oatmeal
    Overnight oatmeal can help you save time and lose weight.       Breakfast is way too important to miss.  We all have trouble finding time to eat right, and breakfast is the easiest one to skip.  If you are like me, you often rush out the door quickly trying to arrive at …
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  39. Weight Loss Tip 145 - Swap your pasta
    Weight loss tip: Swap your pasta
    Trade out your favorite pasta noodles with spiraled vegetables.   When eating pasta or any other starchy food such as bread, potatoes, or rice, portion control is a key to avoiding weight gain or losing weight.   Maintaining control your food intakes is a huge part of successful weight …
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  40. Weight loss tip 146 - Exercise at work
    Weight loss tip: Exercise at work.
    Adding exercise during the workday can assist with weight loss.   Let’s face it,  one of the enemies of a slim waistline is the perpetual seated lifestyle that work has given us.  Unfortunately, there is no quick cure for the seated lifestyle that having a job creates. …
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  41. Weight loss tip 147 - Focus on foods you can eat
    Weight loss tip: Focus on foods you can eat.
    Ending overeating: Try to avoid obsessing on the foods you should avoid.   Are you obsessed with certain foods?  I can remember several years ago that I would focus and obsess on my next meal.  I could almost taste each ingredient.  I would focus on the textures and I just could …
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  42. Check List
    List of weight loss tips
    List of weight loss tips This post is a list of the 115 or more weight loss tips with accompanying image to help you find a tip that might be helpful for your busy lifestyle.  It only takes a small change over time to make a huge difference in your waistline.  The tips included …
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  43. Weight Loss Tip 148 - Scout the Menu Online
    Weight loss tip: Scout the menu online.
    Before you eat out, check the options out online.   Just because you’re trying to lose weight does not mean you should stop socializing and having fun.  You can be on a diet and go out with coworkers, family, and friends.  Going out to eat with family or friends will help keep your …
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  44. Weight loss tip 149 - Snack on edamame
    Weight loss tip: Snack on edamame
    Soybeans can be the perfect snack.   What is edamame?  That term is nothing more than a fancy word for the American soybean.  It is a fancy name for a legume grown all across the globe.  I never really cared for them in tofu or any of its other forms, but I love them roasted in …
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  45. Weight Loss Tip 151 - update your wardrobe
    Weight Loss Tip:  Update your Wardrobe  
    A simple update can help motivate weight loss. Do you like to buy new clothes?  Do you like the feeling of fitting into a new pair of jeans?  Updating your closet is an easy way promote weight loss and maintenance.  If you’re like me, I am often distressed by that perfect pair …
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  46. Weight loss tip 152 - Quickly put leftovers in the freezer
    Weight loss tip: Quickly put leftovers in the freezer
    Freezing leftovers can prevent the urge for seconds.   Near twice a week, I have written a post to share a tip or trick that I have found to be helpful as journeyed down the path to improved health and weight.  In the last two years, I found the key to success was meal planning or …
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  47. Weight loss tip: 153 - Enjoy Exercise
    Weight loss tip 153: Exercise Should Not Be Punishment
    Exercise is Not Punishment! Exercise is healthy and we want to encourage ourselves to do more of it.  Exercise is not a form of torture like waterboarding so we need to stop treating it such.  Look forward to your next session and embrace it as much as you do sitting down with the spoon …
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  48. Weight loss tip 154 - Success is a sum of small efforts
    Weight loss tip: Success
    Success is a sum of small efforts.   Like a New Year’s resolution, new diets and exercise programs often fail in one to two weeks.  The gyms make huge money form these decisions to fail that fizzle out.  Just look at you local gym in January and how busy it is but the …
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  49. Weight loss tip 155 - Progress-One step repeated
    Weight loss tip: Progress
    Progress is attained one step repeated over and over again.   We have all been there.  We hit a day in which we are not progressing as much as we would like or maybe we see our goal, and it seems so far away, so we become discouraged.  The negative emotions you are feeling is …
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  50. Weight loss tip 156 - The Future is under your control
    Weight loss tip: The future is under your control.
    The future is what you make.   Have you tried to lose weight dozens of times and always end up frustrated?  Change is hard and weight loss is a change that is not different from any other change in life.  So you are counting calories, using portion control, avoiding empty …
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The bottom line: These are a few of the recommended weight loss tips that have worked for me, so  I decided to write about them.  I will post more in the next couple of months and continue to add them in lists.  I hope you find each of them helpful.  
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About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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