Four months ago, I was living a completely unhealthy lifestyle.
It was awful. I had very little energy and all I did was go to class, do homework, and nap. I ate so much junk food, and all I drank was soda. I was also depressed, and I didn’t know how to get better.
It sucked because I felt like I could never get out of hole I dug myself into.
It was once I got into therapy that I realized that I had the ability to change my habits for the better. But I had to take that first step.
It took some time, but over the past few months, I have lost over 15 pounds due to the next 11 tips I will be sharing.
These 11 tips go deep into the specific strategies I learned to live a healthier lifestyle in college (although these tips apply to adults too, not just college students).
NOTE: Most of these tips are nutrition based because I believe nutrition is 80% of weight loss, and fitness is the other 20%. You have to eat healthy in order to sustain your weight loss. Yes, it’s possible to exercise it all off but it’s not sustainable in the long run – are you planning on working out for 3 hours day, because I’m not. I know changing your eating habits can be challenging, but it doesn’t have to be super difficult. You can contact me if you ever have any questions.
Here we go!
1 // Increase your vegetable intake
Veggies have less calories than junk food, so when I started my healthy living journey, I went for veggies instead of high calorie foods (like white bread and candy)
Ease into this step. I would start going for a veggie you like. For me, it’s broccoli, green beans, and carrots. For you, it may be cauliflower or even beets! Just find something you like and stick with it.
2 // Drink LOTS of water
THIS IS SO IMPORTANT! Drinking water has so many benefits.
Water gives you more energy, clears your skin, and promotes weight loss. It has zero calories, so it’s way better for you to drink than soda (filled with sugars and high fructose corn syrup!).
If you don’t like the taste of water, you can add those low calorie flavor packets to add more flavor to the water, but this adds calories, so I wouldn’t recommend this (since the calories add up throughout the day since you’ll want to drink multiple bottles of water!).
I recommend carrying around a water bottle throughout the day (I have a 32 oz. bottle that’s awesome!) so you don’t forget to drink. It’s humongous but gets the job done for me.
3 // Work on meal prepping/portion control
This is one of the biggest tips you need to learn when losing weight.
Your weight loss speed is going to depend on how much you eat throughout the day.
If you eat too much, you’ll lose weight slower than someone who is sticking to 1200 calories a day.
To keep track of your portions, you have to track your calorie intake. I recommend MyFitnessPal. It has millions of foods to input already, and you can get an idea of how much you’re eating each day. It’s a great app.
All you have to do is make an account and log in to your dashboard. From here, click the top tab labeled “FOOD”.
Click on whatever meal you want to input: breakfast, lunch, dinner, or a snack.
Then, there’s many ways you can search for foods – input a recipe, go to one of your saved foods, scan the barcode on your food item, or even search in the search bar.
There’s millions of foods to choose from, so most likely you’ll find what you’re looking for (or you’ll find something similar).
4 // Find an online community to join
Eventually when you start losing weight, you’re going to need accountability somewhere. Unfortunately, when I started losing weight, I didn’t know anyone who was willing to be my support partner.
So, I turned to the internet and joined Reddit to subscribe to the lose it sub reddit community.
Guys, this subreddit is radiating positivity! You will not find negative people there. I’ve asked questions before and everyone is really nice.
Reddit is absolutely free, so go make an account and browse the lose it community!
5 // Make healthy swaps for junk foods you like
A great way to lose weight is to find healthier options for foods you love.
For example, let’s say you love french fries. Who doesn’t? Now, obviously you would have to cut down on this, so what if you switched to sweet potato fries? They’re really yummy.
It’ll get easier as time goes on to get used to healthier versions of foods you loved but had too many calories.
6 // Eat mindfully
Mindfulness is a great practice to incorporate into your weight loss journey and beyond.
If you don’t know what mindfulness is, it’s when you focus on being present. That’s it.
In order to apply this to healthy eating, here are some tips to be more mindful while eating:
- eat slower/chew more
- don’t go on your phone or watch TV while eating, just focus on finishing your food
7 // Do not strive for perfection. Instead, strive for consistency
Changing your mindset is one big aspect of losing weight. Yes, eating healthy and exercising right is helpful, but if you don’t change your perspective on success, then losing weight will be difficult.
Success doesn’t come easy to anyone. It’s a journey with ups and downs. Losing weight will not be a straight line down, but more like a zig zag line.
It’s ok! Just remember that perfection is unrealistic. Go for consistency. So, don’t miss more than 2 days of workouts and try not to have multiple “cheat” meals in a row. Make this a lifestyle change, not a temporary diet.
8 // Eat more protein and less empty carbs
Protein fills you up more than carbs, so eat more protein-based foods, like:
- meat (chicken, steak)
- peanut butter
- nuts (sparingly, since they have a good amount of calories)
Empty carbs like white bread, bagels, rice, white pasta, etc. are not as good for you and you are better off eating them in moderation.
Swap out those foods for healthier versions! Like brown rice instead of white rice, whole grain pasta instead of white pasta, and whole grain bagels instead of regular white bread bagels. They will fill you up more and you won’t be feeling hungry after a few hours.
9 // Do exercise that brings you joy
Please, please, please don’t do an exercise trend just for the sake of it.
If you don’t like Zumba, don’t keep buying classes for it! You may like swimming better, and that’s ok.
Just do something you like and exercise will be enjoyable. I know it sucks to be out of breath and sweat a ton, but exercise has amazing benefits, like:
- promoting weight loss
- increasing energy levels
- helping you think clearly
- making you happier
- reducing pain levels
10 // Walk daily
This is such a simple, but useful habit. Walking every day (even if it’s just for 10 minutes) is a great way to get some exercise in, if you didn’t like tip #9.
You could listen to music or a podcast, and that will make the walk less boring.
- Improving your coordination
- Losing calories & keeping off the lost weight
- Increasing your energy levels
11 // Use a FitBit
The fitbit is a great tool to keep track of your fitness goals. It keeps track of many metrics such as steps, miles walked, your heart rate, and more!
All you have to do is clip it onto your clothing and voila! You’ll be able to use your new fitness tracker.
Alexis from Fitnancials has a great Fitbit review to check out.
TO WRAP IT ALL UP
Losing weight is somewhat difficult, but not impossible. Start using these strategies and you’ll find yourself melting the pounds away! 🙂
Thanks for reading guys! It would be great if you guys could fill out the form below & subscribe to my email list. I share FREE resources with my tribe members and I give out the password to my resource library 🙂