15 Tips for Losing Weight & Keeping It Off

Losing fat is hard. Keeping it off can be even harder.

Here are 15 tips I’ve picked up over the past 9+ years that make both “much” easier. Take them!

1. Pick a meal plan that you can do for a month. If you can’t do it for a month, don’t do it for a day. Sustainability from the start is key.

2. Shoot for 1-2 pounds/week of weight loss. For those of you who think that’s slow, that’s 52-104 pounds/year.

3. You need to move more. Exercise AND things like steps.

4. Build your whole meal plan and each meal around satiating foods that nourish you and help you hold onto muscle (plants, protein, fiber).

5. Speaking of muscle, you should do resistance training 2-5 times/week. Compound movements train lots of muscle at once. This can be done following a program in my VIP group!

6. Sleep more. Sleeping is critical for maintaining the right environment (physiologically and psychologically) for fat loss.

7. Spend less time scrolling. The average person spends 2+ hours/day on social media. Use that time for more active things.

8. Exercise early if you can. I’m a huge fan of morning exercise. It’s great for mood and sets the tone for the day.

9. Prepare to see the scale move up. Fat loss is not linear. The scale will jump up here and there. It’s normal.

10. Find someone (or a group like my VIP group) to hold you accountable.

11. Cultivate the ability to keep going. Most people lose motivation after a few weeks. Don’t rely on motivation.

12. Drink way more water. It keeps you full and hydrated.

13. Drink way less alcohol. It’s loaded with calories and bad for your health/eating habits.

14. Stop stopping. You’ve probably try to gain/lose the same 10-20 pounds for years - just quit quitting.

15. Find reasons worth getting fit that are *bigger* than just how you look. Superficial motivations fade. (For me, it’s about healthy bloodwork and blood pressure numbers.)