List: Fifty Weight loss tips (1-50).

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Fifty 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 1-50.  

Weight Loss Tips: 1-50

  1. weight loss tips
    Weight Loss Tip: Salad Dressing
    Weight loss tip #1 is very simple.  Eating out is a trap for those trying to lose weight.  The foods can be high in calories and it is nearly impossible to make a good choice at some restaurants, but you can make better choices.  When eating out, ask for the salad dressing on the …
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  2. waist circumference
    Weight Loss Tip: Measure Your Waist
    Measure You Waist Circumference I have seen quite a few folks trying to lose weight that were very distressed by hitting a plateau.  Using only a scale is a terrible way to look at your progress.  They always report doing the right thing with their diet and exercise but are at …
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  3. Weight loss tips
    Weight Loss Tip: Fill Up on Fiber
    Fiber is free and fills you up.   Fill up on fiber.  Fiber is an important part of digestion, but it is also filling and free. Why do I say this?  It can be subtracted from your carbohydrate count because although it is a carbohydrate, you cannot digest it and use it as energy. …
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  4. Walking
    Weight Loss Tip: Walking Off Pounds
    Go Walking and Lose Weight Walking is an easy form of exercise that just about anyone can perform.  Both young and old can enjoy the benefits with little to no equipment or training.  Walking will keep you fit and if you walk each mile in 13-14 minutes, you will burn about 100 calories …
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  5. Shopping List
    Weight Loss Tip: Prep Your Meals Ahead of Time
    Prepping and Planning Your Meals Leads to Success.   I have never been much of a prepper.  To be frank and honest, I am a procrastinator.  I loathe being prepared.  I am an adrenaline junky that likes to fly by the seat of his pants.  I prepare, but as I get closer to the …
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  6. Weight Loss Tip
    Weight Loss Tip: Take the Stairs
    Climbing the Stairs Is a Great Exercise to Help You Burn More Calories Stair climbing is a unique exercise that you can easily fit into your work day and can have a beneficial impact on your health over time.  The scientific evidence shows it is everyday activities like walking and stair …
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  7. Weight Loss Tip: Make Healthy Choices
    Weight Loss Tip: Focus on Healthy Choices
    Focus on healthy choices and not the weight on the scale. We have all done it.  We value the tracking of our weights more than the long game of change your habits.  The problem with scale watching is that you will plateau or our weight loss will slow.  The gradual change makes …
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  8. Avoid Food Commercials
    Weight Loss Tip: Avoid food commercials.
    Food Commercials Increase Snacking.   Every commercial we see on TV is directed at the sale of a product.  Every aspect of the commercial is planned to accentuate the product and tap into your subconscious to get you to buy the product.  Whether the commercial is for Doritos or …
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  9. Eat The Foods You Enjoy
    Weight Loss Tip: Eat What You Like
    Lighten the recipe, but eat the foods you like.   Do you like pizza or Mexican food?  Don’t completely ban them from your diet.  Find a way to make them healthier.  One of the easiest ways to reduce calories without feeling denied is to switch to the lower-calorie …
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  10. Weight Loss Tip: Get a Fruit Bowl
     Buying a fruit bowl can help you decrease your BMI.   The growing obesity epidemic in the United States has raised questions among many health professionals.  Health providers of all types have been asking themselves how to help their patients become healthier and accomplish a …
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  11. Hide The Snacks
    Weight Loss Tips: Hide the Snacks
    If you don’t see them, you won’t eat them.   Out of sight, out of mind, out of … mouth?  If you put the treats that you want to avoid in the back of your drawer, cabinet, or pantry, you will eat less of it.  I agree it is better not to buy them at all, but if you do …
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  12. Weight Loss Tip: Empty Calories
    Weight Loss Tips: No More Empty Calories
    Empty Calories Will Sabotage Your Diet. Empty calories provide limited nutritional benefit and often are low in fiber.  You want to make your calories count and reduce your drive to splurge.  You want to get ample protein, fiber, fat, minerals, and vitamins and let’s face the facts; …
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  13. Weight Loss Tips: Freshen Breath
    Weight Loss Tips: Freshen Your Breath or Cleanse Your Palate
    Freshening Your Breath or Cleansing Your Palate Can Reduce Your Calorie Consumption. I have found one thing that seems to help me maintain and lose weight, and it is very simple.  People often try to lose weight and find this urge to change the taste in their mouth.  I often have this …
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  14. Weight Loss Tip: Coach Potato
    Weight Loss Tip: Avoid the Couch Potatoes
    Television snacking increases the amount you eat and your risk of obesity.   I am starting a new series of short articles that are hopefully both entertaining and informative.  My goal is to provide a quick blurb each Saturday on a weight loss tip and some research to back it up if it …
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  15. Weight Loss Tip: Go Nuts
    Weight Loss Tips: Go Nuts
    Nuts can be healthy and help with weight loss.   For years, people have recommended avoiding nuts because of their high-fat and calorie content.  They have been vilified for causing anything from obesity to diverticulitis.  Today, we can celebrate nuts for their nutritional value …
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  16. Weight Loss Tips: Don't shop hungry
    Weight Loss Tip: Don’t Shop On An Empty Stomach
    Shopping while you are hungry will increase both the amount of calories and food you purchase.   We have all done it and regretted our decision before we even made it to the exit.  You are on your way home from work, and you stop to buy groceries at your local market.  You meant to …
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  17. Weight Loss Tip: Sleep Without Radio and TV
    Weight Loss Tip: Don’t Sleep With Radio or TV On
    Noise and Light Inhibit the Initiation and Quality of Sleep.   In 18 years of medical practice, I get at least one patient that is there to see me about the quality of their sleep, and when I complete a sleep hygiene review, I find that they watch TV or listen to the radio in bed. …
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  18. Weight Loss Tip: Divid Your PlateWeight Loss Tip: Divid Your Plate
    Weight Loss Tip: Portion Your Plate to Lose Weight
    The rule is called the 50/25/25 Rule.  We have all heard it from our mother and grandmother.  They told us to finish our vegetables.  Little did I know they were 100% correct.  Well, at least partially.  I am sure my grandmother did not fully understand nutrition when …
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  19. Weight Loss Tips - Empty Calories
    Weight Loss Tip: Avoid Empty Carbs
    You should avoid empty calories including carbohydrates. I know you have heard this before, but empty calories provide very limited nutritional benefit.  This concept means that the food is low in fiber, vitamins, and minerals.  Often, we splurge on these low-quality foods.  The …
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  20. Weight Loss Tip - Eat Oatmeal
    Weight Loss Tip: Eat Oatmeal
    Oats are your diet’s friend by promoting fullness! Oats are one of the most healthy carbohydrate sources out there.  Eating a cup of oatmeal in the morning will keep you full well into the afternoon.   Oats are a healthy staple food for both me and my family because they …
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  21. Weight Loss Tip - Make A Shopping List
    Weight Loss Tip: Make a Shopping List
    The Shopping List: A Guide to Avoid the Supermarket Trap After 45 minutes to an hour wandering the aisles of the concrete plains looking fo my kill to fulfill my dinner plans, I usually come out of the store with a lot of stuff that is not in my plans for meals for the week. …
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  22. Weight Loss Tip - Focus on the Short Game
    Weight Loss Tip: Focus on the Short Game
    Make small short term goals.   I have not met a dieter that has made a goal that does not focus on this huge number of pounds to lose as a goal.  We all have lofty goals, but we need to be both realistic and avoid goals that may be too lofty to accomplish.  Although you might want to …
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  23. Weight Loss Tip - Use Your Smart Phone
    Weight Loss Tip: Use Your Smart Phone
    Your Smart Phone Can Help You Choose Food Wisely. When you are shopping or dining out and wonder what a better or healthier choice for a meal or snack might be, do a quick search on Google, and you will find many sources for just about any restaurant meal you want to research.  I …
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  24. Weight Loss Tip - Daily Weigh-ins
    Weight Loss Tip: Weigh Yourself Daily
    Daily Self-Weighing Can Help Prevent Weight Gain and Help You Lose Weight     We have all heard the statement that we should not weigh ourselves every day because it can become discouraging and cause you to have self-doubt and quit your health kick prematurely.  I have always ignored …
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  25. Weight Loss Tip - Eat Chocolate
    Weight Loss Tip: Eat Dark Chocolate
    Chocolate for weight loss: Reality or is it too good to be true?  Chocolate is the ultimate indulgence for many out there.  Dark chocolate is the right mixture of sweet to not be overpowering with a slight bitterness.  Researchers have preached for a long time of the benefits of …
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  26. Weight Loss Tip - Make Better Decisions
    Weight Loss Tip: Make Better Decisions
    Moderate Bad Decisions and Make Better Ones Weight loss and maintenance is dependent on the quality of the decision you make.  If you make a bad decision, you are more likely to derail your ride to success.  Less than ideal decisions are often made when you are hungry.  Go …
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  27. Weight Loss Tip - Develop a New Routine
    Weight Loss Tip: Develop a New Routine
    The key to successful weight loss is change.  We all get stuck in a rut or a counterproductive routine.  Remember that the definition of insanity is to keep trying the same failed measures of the past while expecting a different outcome.  You keep trying the plan that has failed …
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  28. Weight Loss Tip - No Off-limit Foods
    Weight Loss Tips: No Foods are Off-Limits
    No food should be vilified.   We often place foods in lists as being either good or bad.  Although the goal of making it off limits is to reduce the intake of these foods, unfortunately, it often has the opposite effect.  Most of the restrictions are limitations on higher …
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  29. Weight Loss Tip - Don't Drink Your Calories
    Weight Loss Tip: Don’t Drink Your Calories
    Calories from, Sugary Soda and Fruit Juices Can Quickly Add Up Most beverages are of limited to no nutritional value, and they can pack on or pour on the pounds.  I am like all of you, and I love a good frappe, but they are more like a milkshake than a cup of coffee.  No matter whether …
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  30. Weight Loss Tip - Mix Up Your Meal Plan
    Weight Loss Tip: Mix Up You Meal Plan
    Variety is the Spice of Life! No, I am not talking about using the blender.  We have all done it.  You find that food you love and is perfect for your weight loss plan and lifestyle so we make it a staple food in your house.  Mine was frozen meal that is found in your local grocery …
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  31. Weight Loss Tip - Get Short Bouts of Exercise
    Weight Loss Tip: Get Short Bouts of Exercise
    Short bouts of exercise are better than no exercise Many professions have time requirements that are near to impossible to maintain a healthy lifestyle.  There are no many of them that can match up with the life of a physician.  I wake at 05:00 or 5:00 AM in no earlier to report to work …
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  32. Weight Loss Tip - Limit White Carbohydrates
    Weight Loss Tip: Limit White Carbohydrates
    What is the Truth About White Foods? Should you give up white foods because they are high in calories?  Many white foods are, essentially, carbohydrates.  These white carbohydrates are white in color and that have been processed and refined, but some such as potatoes are naturally …
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  33. Weight Loss Tip - Avoid the Shame game
    Weight Loss Tip: Avoid The Shame Game
    Food and Body Shaming does not work.   I see this nearly every day in the United States Army.  Body shaming is the norm in many parts of the military.  To the military, your weight is purely a measure of your lack of discipline.  This approach is not helpful and shows a genuine …
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  34. Weight Loss Tip - Don't Skip Meals
    Weight Loss Tip:  Don’t Skip Meals
    Skipping Meals can sabotage your success. We have all done it.  We plan to have regular meals and life gets in the way.  You slept in today and now eating breakfast is not an option.  Next, because you schedule is so hectic,  you work through lunch time and eat a sandwich at …
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  35. Weight Loss Tip - Cut Down
    Weight Loss Tip: Cut down, not out.
    Moderation and not elimination is the key to weight loss. This statement is not a new topic.  You have heard me pipe in with the moderation topic and not to vilify foods.  We all question the food choices we make and the amount of food you are eating.  Studies have shown that we do a …
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  36. Weight Loss Tip - Eat More fruits and Vegetables
    Weight Loss Tip: Eat More Fruits Vegetables
    Eat Lots of Fruits and Vegetables Can Keep You Feeling Full Longer Anything you can do to keep yourself feeling full longer can assist with weight loss.  One key to success in diets for weight loss is to include plenty of fruits and vegetables.   Fruits and vegetables are that high in …
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  37. Weight Loss Tip - Protein Packs for Snacks
    Weight Loss Tip: Protein Packs for Snacks
    Upgrade your snack with more protein and stay full longer. Protein keeps you feeling full and it is a great snack.  Whether a snack before hitting the gym or a midday snack to avoid the 3 PM hunger, a high-protein snack could be the key to you avoiding a midday splurge.  Protein is slowly …
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  38. Weight Loss Tip - Avoid the Juice
    Weight Loss Tip: Avoid the Juice
    Limit the juicing and make your calories count.   Watching calories is the most important thing to weight loss.  Sure, juice sounds healthy, and our mothers and grandmothers have brainwashed us into thinking that juice is a healthy alternative to soda or other sweetened drinks.  The …
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  39. Weight Loss Tip - Focus on Health
    Weight Loss Tip: Focus on Health
    Loss of pounds is necessary, but healthy choices are essential to lifelong successful weight loss. The biggest mistake you can make is to focus on a set number of pounds to lose in a specified period.  I am confident that some can lose weight doing this, but most will fail miserably.  You …
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  40. Weight Loss Tip - Open your sandwich
    Weight Loss Tip: Open the sandwich
    Half the bread in your sandwich.   Bread and carbohydrates can be the enemy of weight loss and maintenance.  Most bread is low in fiber will not keep you full long and many of us who are trying to lose or maintain our weight struggle with the number of carbohydrates we eat.  If you …
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  41. Weight Loss Tip - Reduce Your Work Stress
    Weight Loss Tip: Reduce Your Work Stress
    Reduce stress during the workday can reduce work time splurges. We all experience the stress of a busy workday.  Some days have tighter schedules than others, but schedules full of tight deadlines, endless meetings, and elevated demands tend to increase your stress and often end with us eating …
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  42. Weight Loss Tip - stand more
    Weight Loss Tip: Stand More
    Standing more can help you burn more calories.   Standing seems like a minuscule change, and it would n0t make much of a difference.  It is true that standing takes little to no effort, but it can add up over time.  Weight loss is indeed choosing to make a small change and …
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  43. Weight Loss Tip 43 - Eat Protein Early
    Weight Loss Tip: Eat Protein Early
    Protein Early Will Mean Less Calorie Intake. Increase you early morning protein intake.  I say “pound the protein” earlier in the day to reduce your calories eaten all day.  Protein is digested more slowly than most other foods.  If you add a little protein during …
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  44. Weight Loss Tip 44 - Only Shop From Your List
    Weight Loss Tip: Only Shop From Your List
    Shopping lists are essential to sticking to your diet.   One of my local grocery stores does the perfect temptation dance.  The dance they practice is a very diverse list of marketing tactics that do a mile further than any store I have ever shopped.   Tactics to sell more food: …
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  45. Weight Loss Tip 45 - Avoid Starting a Diet During Stress
    Weight loss tip: Avoid starting a diet when you’re under a lot of stress.  
    Higher stress levels can lead to a diet failure.   I have written two articles on stress already.  The first one was a weight loss tip on reducing your stress at work.  Another article is on the stress hormone: cortisol.   Diets don’t reduce stress. They not only …
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  46. Weight Loss Tip 46 - Have Realistic Goals
    Weight Loss Tip: Have Realistic Goals
    Realistic goals are the key to weight loss success. The biggest threat to successful fat or weight loss is becoming discourages.  Confidence is the key to success.  If you create a lofty, unrealistic goal, you are more likely to become discourages.  Every day, someone starts a diet …
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  47. Weight Loss Tip 47 - Eat Hot Peppers
    Weight Loss Tip: Eat Spicy Hot Peppers
    Hot peppers can assist with weight loss It has long been postulated that spicy foods can help to speed up your metabolism.  Capsaicin, which is the active ingredient in hot peppers, makes you sweat like you just exercised, but does it affect your metabolism?  Do chilies raise your …
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  48. Weight Loss Tip 48 - Avoid Mayonnaise
    Weight Loss Tip: Reduce or Avoid Mayonnaise
    The skinny truth on mayonnaise and some healthy alternatives.   I am going to just be blunt about this.  There is no way to beat around the bush on mayonnaise.  It tastes great and it is essential for some dishes, but the facts are the facts.  There is nothing skinny about …
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  49. Weight Loss Tip 49 - Keep Temptations Out of Your Home
    Weight Loss Tip: Keep Irresistible Temptations out of your home.
    If you can’t resist overeating them, I recommend you keep the binge starting foods out your of your home! Junk food is pretty tempting.  I have been told my entire life to just not eat and that dieting is all about will power.  It sure reads well, but it is just not that …
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  50. Weight Loss Tip 50 - Drink more black tea
    Weight Loss Tip: Drink More Tea
    Black tea is a staple of the European diet, and it may help you lose weight.   Over 80% of all tea consumed in Europe is black tea.  I have already written an article on green tea.  This article is my first one on black tea alone.  When people think about weight loss and …
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The bottom line: These are a few of the recommended weight loss tips that have worked for me and  I decided to written= about.  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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