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Home | Weight Loss | 27 Easy Tips To Help You Lose Weight Gradually

27 Easy Tips To Help You Lose Weight Gradually

Posted on April 1, 2017November 23, 2021 by admin

Having difficulty losing weight?

I understand.

Here are 27 Easy Tips To Help You Lose Weight Gradually.

Do not leave your weight loss to chance. I believe preparation is the name of the game!
Do not leave your #weightloss to chance. I believe preparation is the name of the game!Click To Tweet
27 easy tips to help you lose weight gradually in a form of infographic so you can take it with you

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<div class="clear:both; display: block;"><a href=""><img src="https://www.coachmindy.com/wp-content/uploads/2015/09/27-weight-loss-tips-infographic.png" title="27 Easy Tips To Help You Lose Weight Gradually" alt="27 Easy Tips To Help You Lose Weight Gradually" /></a></div> <div>Courtesy of: <a href="https://www.coachmindy.com/">Coach Mindy Weight Loss</a></div></div>

Tip # 1—Remember to eat breakfast

Eating #breakfast reduces the likelihood of snacking on higher calorie foods. #WeightLossClick To Tweet
  • Eating breakfast reduces the likelihood of snacking on higher calorie foods.
  • Hate mid-morning slump? Eat a healthy breakfast.
  • Eating breakfast can be a great start to daily healthy food choices.

Tip # 2—Bring healthy food/snacks with you

  • Avoid being hungry while out, by bringing healthy food.
  • Prepare and bring “grab and go” bags of cut up vegetables.
  • It’s easy to make a healthy choice when you have your healthy food with you.

tip #2

Tip # 3—Eat at regular increments throughout the day

  • Have you ever tried to not eat, or eat very little during the day before sitting down to Thanksgiving dinner? That frequently results in overindulging.
  • Missing meals and letting yourself get too hungry often leads to poor food choices and overeating.
  • No “starving” to “save calories”. Eat at regular increments throughout the day.

Tip # 4—Bring Your Lunch

  • Bringing a healthy lunch will help avoid poor lunch choices.
  • It’s easy to control what you eat when you have packed it yourself.
  • Avoid morning stress—pack your lunch after you eat your dinner.

tip #4

Tip # 5—Prepare your refrigerator with healthy food choices

  • Sometimes we want to eat right away. A refrigerator prepared with healthy options increases the chances of good food choices.
  • Having vegetables washed, chopped, and ready for use increases the likelihood of eating them.
  • Cooked lean protein is great to have in the refrigerator for snacking.

tip # 5

Tip # 6—Keep a food journal

  • Keeping a food journal is an effective weight loss tactic.
  • Journals provide valuable information.
  • Many successful dieters use food journals on a daily basis.

Tip # 7—Choose a good time, and then just start

  • There is never a “perfect” time to start a weight loss program.
  • Is there a major event next week—Thanksgiving, Vacation, or Wedding? Start the following week.
  • Remember just “to start.” Often starting is the hardest part!

tip #7

Tip # 8—Eat vegetables

Learn which vegetables are low calorie and low carbohydrate. Make good choices! #WeightsLossTipClick To Tweet
  • Learn which vegetables are low calorie and low carbohydrate so you can make good choices when you eat vegetables.
  • Try new vegetables and new vegetable recipes.
  • Try different techniques to cook your vegetables.
  • Snack on vegetables.
  • Enjoy seasonal vegetables.
  • Consider going to a Farmer’s Market. It’s the home of vegetable inspiration!
  • Make vegetables part of your food plan as you lose and maintain your weight loss.

tip # 8

Tip # 9—Strive for mindful, not mindless eating

  • Ever stand in front of the refrigerator, just stare, and then eat?
  • It is far better to eat seated, slowly, and mindfully.
  • We need to enjoy our food and remember what we ate.

tip # 9

Tip # 10—It’s important to get enough sleep

  • Some researchers believe there is an association between sleep and weight loss due to the production of the hunger hormones Leptin and Ghrelin.
  • Research is showing that when we get enough sleep we produce Leptin, which affects satiety.
  • Conversely, the theory is not enough sleep produces Ghrelin, which affects hunger.

Tip # 11—Eat at home—mostly

  • Restaurants typically are not in business to help us lose weight.
  • It is much easier to control ingredients when you cook.
  • Appropriate portion size is easier to maintain when you eat at home.

tip # 11

Tip # 12—Focus on losing 5 pounds

  • The thought of losing 50 pounds may seem impossible.
  • The thought of losing 5 pounds is manageable.
  • I like to build upon small 5-pound mini-goals.

Tip # 13—Sunday is a great preparation day

  • Preparation is the name of the game! Sunday is a perfect preparation day.
  • Prepare healthy menus, and prepare your shopping list.
  • Do some shopping, chopping, and cooking for the week.

tip # 13

Tip # 14—Remove poor food choices from your house

  • Losing weight is not easy. It is much harder with food temptations in the home.
  • Spend some time giving away or throwing away junk food.
  • Replace with healthy choices.

Tip # 15—Prepare for diet plateaus

  • Diet plateaus can happen—so be prepared.
  • Continue to follow your program.
  • Do not let a plateau be the reason for you to “give up.”

Tip # 16—Small, steady, consistent changes are good

  • Losing weight will not happen overnight.
  • It’s important to make small, consistent, positive changes.
  • Over time, small, consistent losses can become a huge total loss.

tip # 16

Tip # 17—Remember why you want to be at a healthy weight

  • Make a list of reasons why you want to lose weight.
  • Reread you list when you need motivation.
  • Your list is a work in progress. Continue to update and revise.

tip # 17

Tip # 18—Prepare for deviations and derailments

  • Many dieters have experienced a deviation or derailment.
  • The key is to get “back on the train” the next day or the next meal.
  • Do not let a “slip up” last for days or weeks. It does not need to ruin your program.

tip # 18

Tip # 19—Learn restaurant eating strategies

  • Review the menu online ahead of time. It is easier to not deviate when you know ahead of time what you will be ordering.
  • Order food that is grilled, broiled, steamed, or baked with “no added fat.”
  • If you are really hungry, “pre-eat” with a broth-based soup, vegetables, or a salad—so you are not “starving” when you arrive.

tip # 19

Tip # 20—Prepare weekly menus full of healthy food options

  • It is far easier to shop for groceries when you know your weekly menu.
  • You are less likely to deviate from your program when you have prepared a weekly menu.
  • Preparation is the name of the game. Having a weekly menu makes weekly preparation chores so much easier.

tip # 20

Tip # 21–Stay away from your trigger foods

  • There are some foods that “trigger” our appetite. Once we start, we have difficulty stopping.
  • I believe a pebble (trigger food) can start an avalanche. My pebble is pizza. Know which foods are your trigger foods.
  • Stay away from your trigger foods.

tip # 21

Tip # 22—Strive for long-term healthy lifestyle changes

  • Use your weight loss program as an opportunity to learn healthy lifestyle practices.
  • Incorporate your new skills in your maintenance program.
  • Maintaining weight loss is just as important as losing weight.

Tip # 23—Simple food choices are fine

  • Simple, nutritious, healthy choices are just fine.
  • Variety may stimulate your appetite—look at buffets. Often we overeat when there is so much choice.
  • Look for recipes that are healthy, delicious, visually attractive, and simple.

Tip # 24—You are in control—not the food

  • Why did we eat the wrong food? Couldn’t control yourself? There is a solution—take back control.
  • When you want to eat something not on your program simply tell yourself that eating an unhealthy food is “not an option”. Tell yourself this is simply “non-negotiable”.
  • Maintaining control is a skill, and the more you do it, the better you get.

Tip # 25—Prepare for diet saboteurs

  • Why do “friends” tell us we do not need to lose weight?
  • Why do “friends” encourage us to have “just a bite” or “little taste?”
  • Why do “friends” tell us losing weight is useless, and we will just gain it back?
  • You are in control of your weight loss program, not your “friends.”

Tip # 26—Celebrate the positive food choices you make each day

  • It’s important to learn from the food decisions we make on our program.
  • However, we need to stop “beating ourselves up” when we make a mistake or have a slip-up.
  • Acknowledge, celebrate, and then replicate the positive food choices we make each day.

Tip # 27—Failing may happen, but quitting is not an option

  • It’s o.k. to have failed on a weight loss program—I have failed on many.
  • Quitting is not an option.
  • The past does not define our future.
  • Being at a healthy weight is worth it.
  • Keep searching until you find a program that works for you.

tip # 27

I have shared 27 easy tips to help you lose weight gradually. I hope you will find some of these tips useful on your weight loss journey.

I would love to know some of your best weight loss tips. Please share your favorites in the comments below!

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