There are a lot of fad diets and marketing schemes for weight loss out there. They are not sustainable. Sustainable weight loss depends on healthy eating, exercise, and lifestyle changes. Here is a list of tips to help you lose weight naturally & sustainably.

Healthy Eating Tips

  • Eat less refined carbs (white rice, white flour, white sugar)
  • Eat less sugar
  • Eat less processed, refined foods
  • Avoid ingredients you can’t pronounce
  • Eat more fruits & vegetables
  • Eat natural foods
  • Drink more water regularly
  • Drink green tea
  • Drink lemon water
  • Drink apple cider vinegar water
  • Smaller portion sizes
  • Eat with a smaller plate/bowl
  • Eat with a smaller spoon/fork
  • Eat slowly
  • Take more time to chew your food before swallowing
  • Savor your food. Savor the taste of each bite.
  • Eat until you are content, not until you are 100% full
  • Treat yourself in moderation
  • Eat high-fiber foods
  • Eat foods with high nutrient density

Exercise Tips

  • Fidgeting throughout the day helps burn calories
  • Sit less and stand more (Get a standing desk)
  • Exercise in place while watching TV or movies
  • Any exercise counts: any kind, any time
  • Clean the house
  • Walk the dog
  • Walk to and from school
  • Walk to and from work
  • Park farther in the parking lot
  • Take the stairs instead of the elevator
  • Pace back and forth
  • Take a walk in the park
  • Go biking
  • Go swimming
  • Follow exercise tutorials on Youtube
  • Join a gym
  • Join group exercise classes
  • Join a sports team
  • Find a fun exercise that you like
  • Start off slow and improve everyday
  • Wear ankle or wrist weights
  • Buy a pedometer and try to walk 10,000 steps a day

Lifestyle Tips

  • Get enough sleep
  • Reduce stress levels (meditation, deep breathing, yoga, journaling, positive thinking, therapy)
  • Solve the root of emotional problems instead of turning to food for comfort
  • Sit down for meals. Focus on the food and how it is nourishing your body. Your body is a temple.
  • Do not try to lose weight just to look good. Focus on maintaining a healthy weight for health purposes.
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