List of weight loss tips

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List of weight loss tips

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Check List

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 in this list are ones I have found helpful in my successful weightless.  If you have any suggested tips, please send them to me.  

Weight Loss Tip: Skip the Guilt

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Guilty feelings can sabotage your weight loss program.   Eating a meal is associated with pleasure and enjoyment, but can also create guilt and shame.  We have all had that moment of guilt after eating something you…

Weight Loss Tip: Look in the Mirror

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Look in the mirror because the person looking back is your competition.   Do not get discouraged by the figure that looks back at you, use it as motivation to make a…

Weight loss tip: Focus on one pound at a time

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Focus on small goals.   We have all heard the story of someone in our circle that has lost a massive amount of weight.  We use others stories as motivation, but the fact is that establishing a massive weight…

Weight loss tip: Keep a Motivational Journal

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Writing it down can keep you motivated.   Occasionally, you may have a setback or slow down in your weight loss.  Don't be too hard on yourself.  One of the best motivators in your weight loss journey is yourself. Keep a motivational…

Weight loss tip: Determination and Satisfaction

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Determination and Satisfaction Motivation and determination in the context of weight management is a difficult topic because it…

Weight Loss Tip: Smart Weight Loss is…..

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Smart Weight Loss is..... Weight loss is a simple mixture of eating a healthy diet (80%) and exercise (20%), but you must first start with a little inspiration and follow through with a lot…

Weight loss tip: Route Your Own Path

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Design Your Own Weight Loss Plan One of the toughest things about leading an organization in a new direction is getting buy-in.  Buy-in for a new program is easier if the participants assist in the development.  This statement is even true if you…

Weight loss tip: Do Something About It.

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Stop wish for better health and thinner and start doing what you need to be it! I wish I were a genie and could snap my fingers and get what I want.  I would be back in a size of jeans with a 32-inch waist.  We…

Weight loss tip: Commitment

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Commitment is pushing yourself when no one else is around.   Successful and lasting weight loss requires commitment.  It is easy to commit to something when your coworkers, family, and friends are watching.  It is harder to do when you are bored and home alone.…

Weight loss tip: Go Slow

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Slow and steady progress will win the weight loss race. Everyone is looking for a quick trip to a new weight, but the key to weight loss success is to retrain your daily routine.  Once you develop a new routine, you will be more likely…

Weight loss tip: Stop making excuses

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Failure is making excuses for your weaknesses.   We all look for what we have failed in the past, but this search might be holding you back.  We all think of things to keep us from losing the…

Weight Loss Tip: Don’t Be Hard On Yourself

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Negative energy will bread self-doubt and negative thoughts.  Being hard on yourself is not the right approach to successful weight loss.  When it comes to losing weight, having an all or nothing approach is very common and is a common cause of…

Weight loss tip: Use an Event to Motivate!

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Special events can be used to motive weight loss.   Motivation is a good thing, and we all find motivation in different ways.  Everyone has a special day in which they want to weight less to impress people they have not…

Weight loss tip: Get Competitive

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Get Competitive: With Yourself or Your Friends.   Light a little fire behind you by using a competition with a friend to motivate you.  There is nothing like a bit of competition to get your motor running.  It does…

Weight loss tip: Stay Disciplined

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Motivation got you started, but you will need the discipline to stay on the path to health.   We all go shopping at the inopportune…

Weight loss tip: Stick to whole fruit

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Avoid canned fruit and fruit sauces. Oh, wait, please tell me you are not going to attack my fruit cocktail and applesauce.  Applesauce and cans of fruit cocktail are a favorable memory from my childhood as I am sure it is from yours.…

Weight loss tip: You are worth eating right.

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Eat like you care about yourself. Food can be our medicine or our enemy.  I want to encourage you to eat like you love yourself.  You are worth the time and effort to eat…

Weight loss tip: Your biggest competition is from within.

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The most significant obstacle is overcoming your inner self.     The odds are that this is not the first time you…

Weight loss tip: Never Give Up!

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Avoid fatalistic view, you can do this!  We have all experienced a momentary lapse in judgment.  I did it this weekend myself.  You meant…

Weight loss tip: Stay positive

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Got Splurge? Don't get down. Did you overdo it a little last night?  Did you have too much cake at a party?  Too many buffalo wings while out with friends?  Stay positive and don't let a little lapse…

Weight loss tip: Sacrifice the Fat

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Your health should be more important.  Dieting and weight loss is a lot of hard work.  You have to make tough choices and sacrifices to be successful at weight loss.  Then again, do you really want…

Weight loss tip: Pack a snack

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Having a snack does not have to sink your diet. With practice, healthy snacking can become as easy as dropping a couple dollars in the vending machine.  In fact, with as much trouble as I have had…

Weight loss tip: Never get discouraged!

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Avoid getting discouraged! Your body stores excess calories as body fat. You need some fat to save for a rainy day and to pad your organs, but too much body fat will pose a health risk.…

Weight loss tip: Pass on the pop

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Soda pop can increase weight gain.   I love soda or pop.  I can remember it being a treat when I would go to football games that my Dad would buy me my own…

Weight loss tip: Meal prep your leftovers

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Meal Planning Made Easy: Freezing Leftovers Part of my weekly meal planning strategy is to have a few backup meals at all times in the freezer for nights that I know I won't have time…

Weight loss tip: Meditate for stress and weight reduction

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Meditation will help you cope with chronic stress and lose weight. In my profession, stress is usually a regular part of my life.  I am an Osteopathic Physician.  For the over 20 years, I…

Weight loss tip: Slow is still progress!

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Progress is still progress.   I know it might seem depressing when…

Weight loss tip: Determination and Satisfaction

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Attitude is one key to weight loss and determination and satisfaction help.   Theoretically, weight loss is easy, but I practice it is much harder in reality.  Is…

Weight loss tip: The future is under your control.

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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…

Weight loss tip: Progress

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Progress is attained one step repeated over and over again.   We have all been there.  We hit a day in which…

Weight loss tip: Success

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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…

Weight loss tip 153: Exercise Should Not Be Punishment

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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…

Weight loss tip: Quickly put leftovers in the freezer

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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…

Weight Loss Tip:  Update your Wardrobe  

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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…

Weight loss tip: Snack on edamame

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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…

Weight loss tip: Scout the menu online.

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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…

Weight loss tip: Focus on foods you can eat.

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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…

Weight loss tip: Exercise at work.

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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…

Weight loss tip: Swap your pasta

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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…

Weight loss tip: Eat Overnight Oatmeal

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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…

Weight Loss Tip: Exercise Should Not Be A Punishment

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Exercise is not a punishment! Exercise is healthy and we want to encourage ourselves to do more of it.  Exercise is…

Weight Loss Tip: See success in small changes!

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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…

Weight loss tip: Don’t give into to food addiction

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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…

Weight loss tip: Never give up!

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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…

Weight loss tip: Get Results Not Excuses

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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…

Weight Loss Tip: Stop Wishing

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Stop Wishing and Start Doing.   We all look at the stars and wish for something.  We are not in the land of Disney…

Weight loss tip: Try, Try Again

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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…

Weight Loss Tip: Out With The Old and In With The New

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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…

Weight loss tip: Invest in single-serving containers.

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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…

Weight loss tip: Use Nonstick Spray

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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…

Weight loss tip: Skip ordering a smoothie

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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…

Weight loss tip: Avoid sports drinks

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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…

Weight loss tip: Downsize your cooking

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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…

Weight loss tip: Limit snacking

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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…

Weight loss tip: Don’t eat from the bag

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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…

Weight loss tip: Avoid all-you-can-eat buffets.

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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…

Weight Loss Tip: Skip the fat by grilling.

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Weight loss tip: Utilize both large and small goals.

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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…

Weight loss tip: Visualize Success

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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…

Weight loss tip: Reduce the alcohol

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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,…

Weight loss tip: Only eat at the dinner table.

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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…

Weight Loss Tip: Make Healthy Choices More Visible

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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…

Weight loss tip: Cut back on processed foods.

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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…

Weight Loss Tip: Feed Yourself

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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…

Weight loss tip: Celebrate your weight loss success!

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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…

Weight loss tip: Be cautious with sugar-free products

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"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 things like fructose…

Weight loss tip: Fats are your friend.

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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…

Weight Loss Tip: Change to Whole Grains

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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…

Weight Loss Tip: Eat a Balanced Breakfast

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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…

Weight Loss Tip: Fill Your Plate With Vegetables

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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…

Weight loss tip: Have dessert

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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…

Weight loss tip: Avoid seconds

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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…

Weight loss tip: Park at the far end of the parking lot.

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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…

Weight loss tip: Chew slowly and savor each bite

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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…

Weight loss tip: Wake to exercise

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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…

Weight loss tip: Don’t avoid the dip.

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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,…

Weight loss tip: Eat More Walnuts

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 A handful of walnuts may help with losing weight I know what you are thinking.  Walnuts are high in fat and fat makes you fat.  Although, it would seem that since walnuts are high in fat and calories…

Weight Loss Tip: Drink Green Tea

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Green tea has been shown to reduce abdominal circumference Most of us focus on weight when we start on a health kick.  Our goal is always centered on the scale so every day millions of Americans will…

Weight loss tip: Go lower carb

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Low-carbohydrate diets help with weight loss.   The fact is that low-carb diets are effective at weight loss.  I have been told that eating fat will make you fat.  It is actually much more complicated than that. …

Weight Loss Tip: Turn Housework into a Workout

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Housework stacks up well against exercise and can help with weight loss I absolutely hate working out and for that matter.  I also despise housework, but if I had my choice, I would rather…

Weight loss tip: Slow Down

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Remember, Weight Loss is Not A Race In the United States, nearly two-thirds of adults are obese or overweight. Most want to lose weight, and many of them have tried to lose weight.  The question…

Weight Loss Tip: Have a grocery shopping strategy

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Weight Loss Tip: Move More, Sit Less

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Get up and move more!   I am sure you have seen the multitude of articles equating sitting to be the new smoking.  There is no doubt about it that the research points to sitting as…

Weight Loss Tip: Chew some gum.

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Chewing gum reduces appetite and cravings. Distracting yourself from hunger has long been shown to reduce hunger and cravings.  It appears that cravings, in particular, are short-lived and will dissipate if you can distract yourself for 10-20 minutes.  There…

Weight loss tip: Eat a big breakfast

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Eating a big breakfast may keep you full longer. Eating a larger meal at the beginning of the day will keep you full longer.  I know you have heard it a million…

Weight Loss Tip: Meditate to Lose Weight

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Meditation might help with weight loss. Before you commit to that fad diet you’re considering, try meditation.   Meditation is a simple and easy strategy that could be just what you are looking for to cut…

Weight Loss Tip: Plan Your Meals Ahead

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Plan tomorrow’s meals before your hungry. Anyone who knows me knows that I am a proponent for folks to enjoy life.  There is no reason to be miserable so you might as well have fun.  Most of…

Weight Loss Tip: Increase Your Water Intake

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Drink More Water and Lost Weight Water is an essential part of your diet.  Your body is 50-60% water and it needs it for everything from digestions to clearing toxins from your cells.  Water…

Weight Loss Tip: The Rule of One

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Use the Rule of One to reduce your holiday indiscretions.   The key to weight loss is not depriving you of the foods you desire.  If you truly want the food and completely avoid it, you might make the desire for the food…

Weight Loss Tip: Interval training can help you lose weight.

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Add interval training because it can help you lose weight. Interval training is when you vary your speeds and intensity throughout your workout and involves repetitions of series of low- to high-intensity workouts that are abbreviated by rest periods that…

Weight loss tip: Add eggs to your breakfast.

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Eat Eggs For Breakfast and Lose Weight Successful weight loss is as simple as making good decisions for your breakfast.  Adding eggs to your diet may be one of the easiest things to do if you are trying to lose weight.  Eggs are cheap, easy to make, and they are…

Weight loss tip: Don’t turn to your comfort foods.

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Emotional eating can tank your weight loss plans, so get control of your comfort foods.   Emotional stress can create some of the strongest food cravings.  They tend to hit when you are weak, and…

Weight loss tip: Make time to exercise!

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Don't Find Time, Make Time to Exercise!   You have heard many people say that exercise makes you fit and eating right makes you slim.  Do not misinterpret this statement!  This statement does not mean that activity is not essential.  Plain and…

Weight Loss Tip: Know your serving sizes

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Portion or serving size is key to weight loss and maintenance.    The serving size in the United States has been growing for the past 50 years.  Unfortunately, our serving sizes are influenced by all the wrong…

Weight Loss Tip: Teamwork may assist with weight loss

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Committing to weight loss together will up your odds of success.  If you are trying to lose weight, consider joining a weight-loss group and competing against others.  Enlist a friend or your spouse to…

Weight Loss Tip: Add Fat-Free Broth or Demi-glace

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Fat-free broth or demi-glace can add lots of flavor with minimal calories.    Cooking for yourself is not an easy thing. Cooking for yourself can get monotonous but especially if you eat only microwave meals.  I found many ways to help increase…

Weight Loss Tip: Use Hot Peppers or Hot Sauce as a Condiment

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Substituting hot peppers or hot sauce for condiments can reduce your calorie intake  Most of us would not think a small drizzle of our favorite condiment would much of a difference…

Weight Loss Tip: Choose your calories wisely.

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Become aware of your calories. You have heard the saying that a calorie is a calorie.  Not all calories are not created equal.  Sugar is an empty calorie.  You may develop consistent cravings…

Weight Loss Tip: Schedule Your Meals and Workouts

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Scheduling your meals workouts in advance can help with weight loss.   I am a busy executive for a major medical center.  My days are full and my schedule often…

Weight Loss Tip: Measure Everything

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Measuring is key to portion control.   Measuring is one measure to control your portion size, but no, you do not have to weigh and measure your food if you are trying to lose weight.  Personally, I do…

Weight Loss Tip: Pack your lunch not the pounds

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Packing your lunch can help you lose weight.   You have started a new diet and now, you are feeling pretty good about yourself.  You are walking with confidence and have a great outlook on your…

Weight Loss Tip: Develop a Meal Routine

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Plan your meal schedule and stick to the routine.   I have heard a lot of diet experts speak that should eat before you exercise and yet others express the benefits of eating after you exercise.  Some say…

Weight Loss Tip: Go Low or Sugar-Free

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Reducing sugar can help with weight loss Sugar is the ultimate in empty calories.  When you begin to reduce your sugar intake, you will likely not only lose weight but also feel better.  There are many…

Weight Loss Tip: Replace the Unhealthy with Healthier Choices

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Tips to maximize weight loss and minimize hunger and malnutrition.   In dieting, it is easy to miss a step or get off track…

Weight Loss Tip: Sit at the end of the dinner table.

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People who sit in the middle eat more at parties and gatherings.   So you are at a party or a family dinner at this new restaurant.  Where do you sit at the table?  Wait staff tends to…

Weight Loss Tip: Eat With Your Non-dominant Hand

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Eating with your non-dominant hand can reduce how much you eat.   We are all looking for habits that will help you decrease your calorie intake.  I have found one that is…

Weight Loss Tip: Get More Sleep

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Get more sleep during the work week.   We all do it.  We go to work during the day, and we spend our evenings trying to do our hobbies and be with our family.  All of…

Weight loss tip: Eat More Greens

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Greens are slimming and filling.   Green foods such as lettuce, broccoli, and spinach are low and calories, filling, and slimming.  Green salads are a healthful addition to any diet, as long you do not smother it…

Weight Loss Tip: Make Your Own Snack Packs

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Create your own snack packs Making your own snack packs is more economical and may reduce grazing.  Grazing the candy bowls or cake cutting ceremonies at work can hurt your chances of weight I…

Weight loss tip: Buy a Pedometer

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A pedometer can keep you honest in getting up from your desk. A pedometer is just a tool for us to measure our progress on a daily basis step by step.  Pedometers are not perfect, but they do…

Weight Loss Tip: Forget About Regular Diets

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Avoid dieting, eat and exercise better. Dieting conjures up the thoughts of the Spanish Inquisition or torture in a sweat box in Southeast Asia.  Part of me would rather have bamboo shoots under my…

Weight loss tip: Hydrate before you masticate

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Drinking a 16-ounce glass of cold water before every meal may decrease calories eaten As long as I can remember, I have recommended a full glass of water before each meal.  Since your body is…

Weight Loss Tip: Cut out the snacks

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Snack foods might be making you fat. Snacking foods might be the enemy to reducing your waistline.  The problem with snacking is that it often adds calories to your diet that are low calorie.…

Weight Loss Tip: Add a little cinnamon to your diet

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A scoop of cinnamon a day will keep the fat away.   There is plenty of research to pack up cinnamon's health benefits.  Studies have shown that including cinnamon in your daily diet can help you balance your blood sugar…

Weight Loss Tip: Purge Your Pantry

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Remove all tempting low-quality food from your kitchen.   You are embarking on a lifestyle change with a goal of losing weight and living healthier.  If you are like me, you have probably squirreled away various foods that were on sale at your…

Weight Loss Tip: Avoid Fad Diets

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If it sounds too good to be true, it probably is.   Today, you will start a new diet. Tomorrow, you will break your diet.   Next, you will awake to plan or start a new diet, or maybe you will wait a week.…

Weight Loss Tip: Leave a little on your plate

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Saving leftovers can help with weight loss.   My grandmother was part of the group that survived the Great Depression.  They thought that food wasted was a sin and encouraged us all to clean out plates.  They encouraged us to…

Weight Loss Tip: Have a Cup of Joe

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Black Coffee Can Help With Weight Loss.   Coffee and caffeine have been unfairly demonized. If you read many of the articles on caffeine and coffee you will come to the belief that a…

Weight Loss Tip: Expect and Plan for Setbacks 

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A small slip-up is not the end of the world.   We have all been there before.  You plan for this great success and then a few small slip-ups, and you are totally defeated, physically and emotionally.  Your path to health…

Weight Loss Tip: Pay Attention to What You Eat

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Less mindless eating will reduce your waistline. How many times have you sat down on the couch with a bowl or bag of popcorn and before you know it, the container was empty, and you are left looking for where…

Weight loss tip: Reduce Your Plate Size

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Let Your Plate Size Help Shrink Your Waist Shrinking your plate is a simple method to make you perceive your portions are larger than they are.  Cornell University has been doing studies on plate size and color for years, and their researchers…

Weight Loss Tip: Build More Muscle

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 Increased muscle mass means more calories burned. You are thinking of losing weight.  The key concept is that the speed of weight loss is dependent on your metabolism.  You can increase your metabolism by increasing your…

Weight Loss Tip: Embrace Slow Change

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Slow change is the key to long term weight loss success.   We live in the day of instant gratification.  Every thing we do is fast or quick.  We have fast food, instant oats, and microwave meals.  We can quickly order something online…

Weight Loss Tip: Eat Your Vegetables First

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Vegetables are the perfect diet food.   Weight loss and weight gain are directly related to the pattern of how and what you eat.  If you set a pattern and repeat it each time you eat, you will make it a habit or a part of your routine.  Once it is a part of your…

Weight Loss Tip: Go Slow

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Slow and steady progress will win the weight loss race. Everyone is looking for a quick trip to a new weight, but the key to weight loss success is to retrain your daily routine.  Once you develop a new routine, you will more likely to…

Weight Loss Tip: Scan Your Shopping Cart

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Before you get in the check out line, review your shopping cart one last time.   You made a list and you think you stuck to it.  Then you get home and realize you just fell for the snack trap.  What is the…

Weight Loss Tip: Drink More Tea

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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…

Weight Loss Tip: Keep Irresistible Temptations out of your home.

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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…

Weight Loss Tip: Reduce or Avoid Mayonnaise

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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…

Weight Loss Tip: Eat Spicy Hot Peppers

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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 body temperature and require your body to "turn…

Weight Loss Tip: Have Realistic Goals

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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,…

Weight loss tip: Avoid starting a diet when you’re under a lot of stress.  

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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.  …

Weight Loss Tip: Only Shop From Your List

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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.   Weight Loss Tip 44 -…

Weight Loss Tip: Eat Protein Early

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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 breakfast, you will feel fuller the rest of the day.   …

Weight Loss Tip: Stand More

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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…

Weight Loss Tip: Reduce Your Work Stress

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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…

Weight Loss Tip: Open the sandwich

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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 put…

Weight Loss Tip: Focus on Health

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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…

Weight Loss Tip: Avoid the Juice

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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 thing you need to understand is that calories need…

Weight Loss Tip: Protein Packs for Snacks

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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…

Weight Loss Tip: Eat More Fruits Vegetables

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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…

Weight Loss Tip: Cut down, not out.

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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…

Weight Loss Tip:  Don’t Skip Meals

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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,…

Weight Loss Tip: Avoid The Shame Game

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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 lack of…

Weight Loss Tip: Limit White Carbohydrates

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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,…

Weight Loss Tip: Get Short Bouts of Exercise

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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…

Weight Loss Tip: Mix Up You Meal Plan

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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…

Weight Loss Tip: Don’t Drink Your Calories

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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…

Weight Loss Tips: No Foods are Off-Limits

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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 calorie foods.…

Weight Loss Tip: Develop a New Routine

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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…

Weight Loss Tip: Make Better Decisions

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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…

Weight Loss Tip: Eat Dark Chocolate

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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…

Weight Loss Tip: Weigh Yourself Daily

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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…

Weight Loss Tip: Use Your Smart Phone

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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…

Weight Loss Tip: Focus on the Short Game

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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…

Weight Loss Tip: Make a Shopping List

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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…

Weight Loss Tip: Eat Oatmeal

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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…

Weight Loss Tip: Avoid Empty Carbs

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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 problem is you get very…

Weight Loss Tip: Portion Your Plate to Lose Weight

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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 guilting me into finishing my plate.  In fact,…

Weight Loss Tip: Don’t Sleep With Radio or TV On

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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.…

Weight Loss Tip: Don’t Shop On An Empty Stomach

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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…

Weight Loss Tips: Go Nuts

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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 because “nuts are unhealthy could…

Weight Loss Tip: Avoid the Couch Potatoes

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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 exists.  [caption…

Weight Loss Tips: Freshen Your Breath or Cleanse Your Palate

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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…

Weight Loss Tips: No More Empty Calories

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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…

Weight Loss Tips: Hide the Snacks

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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,…

Weight Loss Tip: Get a Fruit Bowl

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 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 healthier weight.   They…

Weight Loss Tip: Eat What You Like

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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…

Weight Loss Tip: Avoid food commercials.

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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 Poptarts, the goal is to get…

Weight Loss Tip: Focus on Healthy Choices

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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 it easy to get…

Weight Loss Tip: Take the Stairs

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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…

Weight Loss Tip: Prep Your Meals Ahead of Time

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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 deadline,…

Weight Loss Tip: Walking Off Pounds

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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…

Weight Loss Tip: Fill Up on Fiber

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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…

Weight Loss Tip: Measure Your Waist

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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…

Weight Loss Tip: Salad Dressing

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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…

Thank you for visiting my page.  Hopefully, these tips help you.  

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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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