Weight Loss Tips 101: Make Lifestyle Changes

Weight Loss Tips 101: Make Lifestyle Changes is a hodgepodge of weight loss tips that have worked over the years for my friends and or me in achieving our weight loss regimens. The purpose of this hub is to share those tips and others that could possibly support one in accomplishing their weight loss goals. Successful weight loss goals are achieved by making lifestyle changes rather than temporary fixes. I’ve learned that once one begins to master lifestyle changes your weight loss goals become a reality.

Anyone that has struggled with losing weight and keeping that weight off already knows that there are numerous of weight-loss programs, some outright scams promising that you can lose 30 pounds within days, in addition to quick and easy weight loss plans that are one sided with the pyramid food groups. If this is the case then you’ve learned that one must make permanent changes in one’s health habits as well as your lifestyle in order to keep the weight off.

Once the foundation of lifestyle changes and the creation of healthy habits have been established one will still need to maintain one’s calorie intake and to exercise. The Mayo Clinic has 6 strategies for weight loss success that can add a boost to anyone that is seeking to be winning at weight loss. These strategies are as follows:

  • Commit to win – When planning new weight-related lifestyle changes remember that permanent weight loss takes time and effort, it will not be an overnight success.
  • Set realistic goals – Think about the process and the outcome when setting goals. Use the word SMART when creating goals; which means to make them Specific, Measurable, Achievable, Realistic, and Trackable. To say that you are going to lose 5 pounds a week might not be attainable whereas to set a goal to lose 1 to 2 pounds a week might be more realistic.
  • Make a decision to enjoy healthier foods – Decreasing calories does not have to mean giving up all good tasting foods. Sometimes a simple switch can be to prepare your favorite meal at home verses picking it up from a restaurant or fast food establishment.
  • Find exercises you enjoy – It is important to get active and stay active. One must find ways to burn calories through physical activities that you can enjoy.
  • Seek emotional support - Find others to provide emotional support to help you through the stressful times when you want to stop and or get discouraged. You have to be responsible for your own actions, however having support of a loved one can assist during times when your nutritional diet appears not to be working.
  • Make the decision to change your lifestyle – Gradual changes of habits like reducing the number of times that one eats out and changes in attitudes that say, “you can’t lose weight” can begin your journey into making lifestyle changes toward the weight you want to lose and keep off. Eating healthy foods and exercising vigorously for a few weeks and then stopping will not work.

Never Changing Weight Loss Tips that Most People Know

This section of Weight Loss Tips 101: Make Lifestyle Changes is a hodgepodge of weight loss tips that will always remain true regardless of which program you choose. Like the law of gravity there are some facts that will remain consistent when it comes to weight loss and they are:

  • 3500 calories is equal to one pound (.05 kilogram) of fat
  • One must burn 500 to 1,000 calories more than you consume each day in order to lose 1 to 2 pounds a week
  • Exercise is the key to burning extra calories
  • Walking is one of the best sources of aerobic exercise burn body fat
  • Take the stairs instead of the elevator, and park far away from the building in order to increase number of daily steps
  • Your goal should be to get 10,000 steps of walking in every day
  • Breakfast is the most important meal of the day when attempting to lose weight

Weight Loss Tips that you may not know that can assist you in losing weight successfully

Healthy Eating Tips - O.k. here’s where the fun begins, a couple of my friends and I have composed tips that have assisted us in successfully losing weight. Some you might not belief, if I can find a link that validates what I’m telling you it will be included; otherwise try at your own risks. So here goes:

  • Eating 4 to 6 small meals a day helps to keep ones metabolism balanced and burning properly.
  • Eat from a small salad plate instead of a regular plate in order to cut down on portion sizes
  • When dining out, cut regular meals in half in order to succeed at getting in 4 to 6 mini-meals a day
  • MUFAs can be used to get pass the desire of having a snack before one’s regular meal
  • Pack a snack lunch to take with you when you will be away from home running errands. This prevents one from snacking on things that are not healthy for you; it also helps to eliminate temptations.
  • Have 80 percent of vegetables and only 20 percent protein on your plate

Tips for Avoiding Binges - Since I’ve added MUFAs into my diet I rarely get hungry in between meals, however, if for some reason I do here are some tips that have worked for my friends and I in the past.

  • Drink a glass of water and keep yourself distracted by taking a 15 minute walk, playing with your kids, or taking a bath can curve your appetite long enough to make it till it’s time for your next meal.
  • If you ate all your allocated calories for the day and you still feel you want a little something, try brushing your teeth. It’s something about having that fresh brushed clean teeth feeling that can take the hunger away.
  • A friend of mine says having a “quickie” sexual encounter with her partner takes her mind off of food. However, if you are truly hungry your stomach may growl and you might become even hungrier.
  • Save a snack (80 to 100 calories) for times when the “hunger monster” comes to visit you. For me it is usually about 9 p.m. since I stay up late. So this is my allocated glass of red wine time that will tide me over till breakfast.
  • Never allow yourself to get to that “starving stage” it is better to eat on a schedule (every 2 to 3 hours) rather than run the risk of overeating. If you are not hungry at your scheduled time then eat a bite or two of your meal, just to avoid that sudden drop in blood sugar that can cause you to overeat.

In conclusion

In Closing Weight Loss Tips 101: Make Lifestyle Changes I would like to say that there are many more weight loss tips out there that can assist one in being successful at losing weight. One of the most important keys to remember is that you didn’t gain the weight overnight so there for you should expect to lose the weight overnight either. Also keep in mind that if you do lose the weight really quickly, not only will you gain it back quickly but you will gain more and it will be harder to lose the second, and third time around.

As with all my hubs, I hope you’ve learned something of value and or interest from your read, and you are always welcomed to leave comments. If you have a weight loss trick you that has worked for you, please leave a comment.

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67 comments

myownworld profile image

myownworld 6 years ago from uk

I've been going through your weight loss hubs - all of them are just brilliant! I couldn't think of anything more one could expect from a hub. Really... Keep up the hard work..you're doing just great..! :)


alexandriaruthk profile image

alexandriaruthk 6 years ago from US

This hub is a hit! Thank you for your visiting my hub again, and for your note on congratulations! I appreciate it!


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

I link this to mine, very good hub Money, Maita


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@myownworld - Hi MOW, I really appreciate you reviewing my hubs. It has been hard work, that hopefully will help others in having weight loss success. Thanks for your kind words and for stopping by and commenting. :)


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@alexandriaruthk - Hi Alexandria, thanks so much for stopping by for a read. It is really appreciated since I know that you too are probably creating more health hubs for the contest. Thanks again for commenting. :)


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@Maita- Cool Maita, I appreciate the compliment and the link. I've got to stop by and see what you've written, I know it is good. Thanks for stopping by for the read, link, and comments. :)


myawn profile image

myawn 6 years ago from Florida

Nice hubs I will try to use all these tips they are good ones.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Hi myawn, thanks for stopping by and good luck on trying some of the tips mentioned. Just try one or two a week and then one day you will notice that you are doing them without even thinking about it. :) Good luck on your quest!


 6 years ago

All good advice The quickie sex may take your mind off food but a more extended session will burn off calories lol


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Hi says! LOL, good point about the burning of calories. I will makes sure that I tell my friend that one. Thanks for stopping by and commenting. :)


hypnodude profile image

hypnodude 6 years ago from Italy

Another good one Money! Actually when I feel hungry eating a piece of cheese like Parmigiano, containing only easy to digest proteins and fats, makes the hunger disappear for hours; a small piece obviously.

Rated and stumbled as usual. :)


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@hypnodude - Thanks for the reminder, hypnodude! This is a trick that I use as well, cheese or any type of protein under a 100 calories does the trick for me. Thanks for stopping by and commenting.


Pamela99 profile image

Pamela99 6 years ago from United States

This is an excellent with many good tips for losing weight and I think it is important that you wrote about making a decision and getting emotional support. Those t2 things make a world of difference.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Hi Pamela, I agree that emotional support is important, there is nothing more sabotaging than to have a loved one that is not supportive of one's attempt in losing weight. Which is something that happens unfortunately when one partner is thin and the other has to watch their weight. Thanks so much for stopping by and commenting. :)


Irene 6 years ago

Your hub is splendid. I got a lot of useful tips here. I wear a body slimming suit to keep me in shape. Although it is a temporary solution but it give me immediate remedy to my fluctuating weight loss problem.

Irene of http://www.bodyslimmer.org


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks for stopping by and commenting Irene! It is great that you've found a temporary solution for weight gain. But I think you will agree that there is nothing like getting the weight off and keeping it off. :)


Property-Invest profile image

Property-Invest 6 years ago from London

Thanks for the excellent tips - the secret is definitely consistency. Keep up the great standard.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks Property-Invest for stopping by and commenting on weight loss tips 101: make lifestyle changes. I'm glad you agree that consistency is the key. :)


Runway profile image

Runway 6 years ago from New York

You are so right. Unfortunately, losing weight and staying thin is a lifestyle, and not just a 3 month program!


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks for stopping by for the read and comments; it was not until I made lifestyle changes did I begin to have success at losing weight. :)


mwatkins profile image

mwatkins 6 years ago from Portland, Oregon & Vancouver BC

your hub is really good! I lost 80 pounds by following most of your ideas here. It took 2 years, but the results were well worth the effort! The biggest obstacle for me was taking charge of my life and believing that I was worth it. I started out with a cardboard box and filled it with everything in the kitchen that only kept my fingers busy feeding my mouth(potato chips, candy, processed foods, junk). my (ex) husband took the box to his work break-room the next day and that was the beginning for me. Great hub!


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Awesome story mwatkins and congratulations on your weight loss. I've too have learned not to buy things that will tempt me to over indulge i.e. you will find no junk food in my house. :) This works well for me as well, thanks for stopping by and commenting. :)


Nok 6 years ago

Sawadee kha

My name is Nok (I'm Thai)

I bought a very effective weight loss program..

as you know thai women really need to be slim, thats how ladies are here..

so, you can read my review here at http://www.squidoo.com/thedietsolutionprogramrevie...


Raymondho profile image

Raymondho 6 years ago

Diets,rules,guidelines it all seems so complicated and short term to do something really quite simple! I think when a person comes "really" desperate they will make a change. I try to stick to unprocessed real foods with occasional "Cheats" and it works for me, but we are all different I guess.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@Nok - Thanks for stopping by and providing your insight, it sounds like you have opted to a quick fix to your dieting needs. However, as Raymondho said there are plenty of quick fixes out there. That's why Weight Loss Tips 101 Make lifestyle changes was written. To provide tips to establish habits that would allow one to stop having to do the quick fixes and the gimmicks that are being sold. :)


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@Raymondho - I agree Raymondho it is very important to make lifestyle changes that you can continue to do as a routine habit. Most diets deprive an individual of some of the basic needs; hence, the reason one has to continue dieting all the time. I agree that sticking to unprocessed 'real' foods and exercise are the key to success. Thanks for stopping by and commenting. :)


Mike Chronos 6 years ago

Morning exercise is a great way to shed the pounds. A lot of people say coffee in the morning has helped them lose weight. You find find some great organic coffee blends online at ChronosCoffee.com.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks Mike for sharing your experience and thoughts. :)


NorwinGalle profile image

NorwinGalle 6 years ago from USA

Changing lifestyle habits may be helpful,but i feel never skip daily exercise.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Wow, exercising everyday is a great lifestyle change that many people wish they had the discipline to do. Great job, thanks for stopping by and sharing your thoughts. :)


skn12 profile image

skn12 6 years ago from Sambalpur(Orissa)

Very nice article.


healthy living 6 years ago

This is a great article. Loaded with lots of helpful tips for all who want to change their life. Great work!

...And remember progress towards a healthy lifestyle takes time. Be forgiving if you make mistakes because grudges will hold you back... Then one day, you'll wake up...and you KNOW you are living a healthy life when you missed a healthy meal or a workout --and just hurts not to do it.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@skn12 - Thank you! :)

@healthy living - Good advice, thanks for stopping by and commenting. :)


weightlossin 6 years ago

Your hub is splendid. I got a lot of useful tips here. thanks


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks for stopping by. :)


Contrice 6 years ago

Great Article...I'm saving this in my favorites


ripplemaker profile image

ripplemaker 6 years ago from Cebu, Philippines

Hi Money Glitch, I'm beginning my 90 Day regimen to a slimmer waistline LOL and I find this hub to be very affirming to what my regimen will be the next 90 days. Change lifestyle habits. And one of them is getting off this chair and get moving. tsk tsk this is what happens to us when we get "addicted" to online stuff. Thanks for this wonderful hub!


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@Contrice - Thanks Contrice for stopping by for a read and the bookmarking. Much success to you! :)

@ripplemaker - Hhhhmmm, I like the idea of setting a 90 day goal and be sure to reward yourself at the end. Yes, I agree between work and at home one can get into an addicted routine of sitting in a chair allday and being online. I've started parking my car in the farthest parking lot at work just to get in a few extra steps. Best wishes with your 90 day quest. :) Namaste'


tips to lose weight 6 years ago

Got an answer from here. Thanks for the post. I will bookmark this for future reference.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

Thanks for stopping by and commenting. :)


YourTrueStyle profile image

YourTrueStyle 6 years ago from Australia

Weight loss should be planned for your long term lifestyle. To live a healthy, active lifestyle you need to plan long term. If you are simply focused on the diet and think that you only need to be on it for a certain number of weeks and your problem will be solved, you are wrong. You may have been on weight loss programs before and probably got you into some sort of debt to stick with the program. You had great results and reached your goal.

You’re now looking at yourself in the mirror or on the scales and realize you’ve put most of the weight back on. You tell yourself you’ll go back on that diet as you know it worked and got the weight off. How can you think that the program was successful when you have to turn around and spend the same amount of money again to do it all over? That’s not a successful weight loss program. A successful weight loss program is one that stands the test of time and introduces you to a lifestyle change, not a lose weight fast program.

The goal you should have in mind when you want to lose weight is to see yourself in 5, 10, 15 even 20 years time maintaining a healthy, active lifestyle because of what you taught yourself now. It really is simple and doesn’t have to be expensive. You need to want to do it for yourself.

http://www.itsfiledunder.com/weight-loss-tips


Esther 6 years ago

I think it is good to travel to the remote region in China or Asia countries. Those people there are so slim and healthy. The fact that they are poor means they will not waste a single grain of rice. I think that will serve as an object lesson to us.


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@yourtruesytle - Hi, I see you are very new to HP, be careful about leaving extra links in your comments, too many and it causes you to be identified as spam. You get a quality link back to your profile when you leave a comment. Thanks for sharing your thoughts. :)

@Esther - Personally, I don't think it has to do with Asian countries being poor as it does about choosing the right things to eat, exercising, and overall lifestyle. Thanks for sharing your thoughts as well. :)


scheng1 6 years ago

Some retirees in Japan take up farming. I think that is the ultimate lifestyle change. For most of us, following your tips is the best we can do. So funny to see that you put brushing teeth as part of the lifestyle changes we need to make.


Caleb "Muscles" Anthony 6 years ago

These are some top tips. It is a change in lifestyle that changes anyone physically, and also mentally, emotionally, etc. Weight Loss is a huge industry, it can be easy to forget that it isn't a product, its a lifestyle choice :)


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@scheng1 - Hello, you should try the brushing teeth trick. It really works. I think it might be more psychological however, the clean teeth does seem to subside one's hunger for about an hour. Thanks for stopping by. :)

@Caleb - Hhhmmm I like your saying about it not being a product but a lifestyle change. I think most people chase the products and that is why very few lifestyle changes are made in the long run. Thanks for stopping by and sharing your thoughts. :)


TheMuscleBuilder profile image

TheMuscleBuilder 6 years ago

Thanks for the useful tips


Nino Plevnik profile image

Nino Plevnik 6 years ago

Great hub.Well written. Thank you.


VivaHealth profile image

VivaHealth 6 years ago from Canada

Very informative hub. good work!


Money Glitch profile image

Money Glitch 6 years ago from Texas Author

@TheMuscleBuilder – You are welcome and Thanks for the read. :)

@Nino P - You are welcome and thanks for the kind comments.

@VivaHealth – Thanks for stopping by and commenting. :)


Elizabeth 5 years ago

Okay ppl.. I need encouragement, I have about 34lbs to lose & I can't keep myself going enough on my calorie counting to actually lose it! I was 176 and I have lost 7 I am now 169 but I can't get myself to keep going because this last week I dieted still & didn't lose any!!


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Hi Elizabeth, you have probably reached a plateau and now is the time to really get focused and don't loose the will to win. Plateaus occur throughout your weight loss process, some weeks you lose pounds while some weeks you lose only inches. Your body takes its time to adjust to its new weight and lifestyle.

Don't give up now. Try doing something new, a new exercise, or a new healthy food. Good luck on you quest, but please continue forward. Thanks for stopping by and sharing your thoughts. :)


Judy Kingston-Smith 5 years ago

Hi there,

There are some really interesting facts on here. A good job. For Elizabeth - I found it helped me when I wrote my weight loss goals down in little achievable steps. And then I reward myself every time I reach one of the goals, with something like a new blouse or just a treat at a beauty salon. Good luck on your weight loss journey. You can do it.


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Hi Judy, Thanks for stopping by for a read and sharing your experience with losing weight. :)


Rockwell Fitness profile image

Rockwell Fitness 5 years ago from California

Wow, thank you for sharing. I have articles related to this also. check it out


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Thanks for stopping by and sharing your thoughts. :)


fsin 5 years ago

This is an excellent article with some great tips for losing weight.Thank you


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

You are welcome and thank you for stopping by for a read. :)


amybradley77 profile image

amybradley77 5 years ago

So glad you posted some yoga and body ball workout stuff in ths one, if you go to my hubpages you will see some of this as well, I am a big yoga fan, and a brat diet subscriber as well. Thank you again, A.B.


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

I hope to take yoga lessons one day; as you know it is very good for you. Thanks for stopping by and commenting. :)


inmy40s profile image

inmy40s 5 years ago

Great, sensible information. I'm blogging about my weight loss journey and would like to link to your page, hope that's ok.


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Thanks for stopping by and commenting. Good luck on your weight loss journey. What is the name of your blog or are you doing it here on HP?


Sam Stein 5 years ago

One thing I'd really like to touch upon is that fat burning plan fast is possible by the suitable diet and exercise. An individual's size not only affects the look, but also the overall quality of life. Self-esteem, depressive disorder, health risks, in addition to physical abilities are influenced in fat gain. It is possible to do everything right whilst still having a gain. If this happens, a condition may be the primary cause. While an excessive amount food and not enough physical exercise are usually at fault, common medical conditions and traditionally used prescriptions may greatly help to increase size. I am grateful for your post right here.


Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Thanks for stopping by and sharing your thoughts.


Nicole 5 years ago

These are some great tips. Emotional support is so important for weight loss for women. We've all experienced bad days at one point or the other, friends can definitely keep you motivated.


Peter Guerra 5 years ago

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Money Glitch profile image

Money Glitch 5 years ago from Texas Author

Thanks Nicole and Peter for stopping by and sharing your thoughts. :)

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