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An Effective Weight Loss Guide for Women

Do you ever feel like your bathroom scale is playing a cruel joke on you? You step on it, and it seems like the numbers keep going up no matter what you do. It's time to kick that scale's butt and show it who's boss!!!

Woman wearing big jeans showing her weight loss. She is wearing a white shirt and jeans. The background is yellow.

Losing weight isn't just about looking good or feeling sexy in your favorite pair of jeans, it's about improving your health and overall quality of life. The impact of obesity goes beyond physical appearance. There is an increased risk of various health conditions, including heart disease, diabetes, and certain types of cancer. In this article, we're going to dive right into the world of weight loss and explore the benefits of shedding those extra pounds.

The Risks of Unhealthy Weight

People become obese for maaaany reasons. Below are the most common reasons:

  • Genetics: Some individuals may be genetically prone to weight gain.

  • Unhealthy eating habits: A diet high in processed foods, sugar, and unhealthy fats can contribute to weight gain and obesity.

  • Lack of physical activity: A sedentary lifestyle can make it more difficult to maintain a healthy weight, as physical activity helps burn calories and maintain muscle mass.

  • Emotional factors: Stress, anxiety, and depression can contribute to unhealthy eating habits and a sedentary lifestyle, leading to weight gain and obesity.

  • Medications: Certain medications, such as antidepressants and antipsychotics, can cause weight gain as a side effect.

  • Medical conditions: Certain medical conditions, such as hypothyroidism and Cushing's syndrome, can contribute to weight gain and obesity.

  • Socioeconomic factors: Access to healthy food options and safe places to exercise can be limited in some communities, making it more difficult to maintain a healthy weight.

Whether the reasons for being overweight are genetic, socioeconomic, environmental or whatever other reason, serious health conditions are bound to happen! Common risks include:

  • Type 2 diabetes

  • Heart disease

  • High blood pressure

  • Cancer

  • Sleep apnea

  • Fatty liver disease

  • Osteoarthritis

  • Depression and anxiety

  • Infertility

Despite these negative factors as a result of unhealthy weight, there is hope! Anyone can take back control of their health. It is a matter of making wise choices every single day and staying consistent.

Doctor showing the negative consequences of obesity with a chart on a paper. Obesity is in the center and the results read heart disease, cancer, diabetes, and hypertension.

The Benefits of Healthy Weight Loss

Even if the progress is minor, there are numerous benefits to achieving and maintaining a healthy weight through weight loss.

Reduces the Risk of Chronic Diseases

Weight loss can lower the risk of developing chronic diseases such as type 2 diabetes, heart disease, and some types of cancer. Yay!

Excess body fat can lead to chronic inflammation. When an individual loses weight, this can help reduce inflammation in the body, leading to a lower risk of developing these conditions.

Additionally, weight loss can improve insulin sensitivity, which is the body's ability to respond to insulin and regulate blood sugar levels. This is particularly important for individuals with or at risk of developing type 2 diabetes. Losing that extra five, ten, fifteen, hundred pounds can help improve blood sugar control and reduce the need for medication!

Losing weight can also lower blood pressure and cholesterol levels, which are both risk factors for heart disease. By reducing these risk factors, weight loss can improve overall cardiovascular health and reduce the risk of developing heart disease.

Improves Cardiovascular Health

Weight loss can improve cardiovascular health in several ways. Excess body weight can put added strain on the heart, leading to an increased risk of developing heart disease. Yikes! When an individual loses weight, it can reduce this strain and improve overall heart health.

One way weight loss improves cardiovascular health is by lowering blood pressure. High blood pressure is a major risk factor for heart disease. A healthy heart is a happy heart!

Weight loss can also help improve cholesterol levels, which are another important factor in cardiovascular health. High levels of LDL cholesterol (often called "baaaaad" cholesterol) can lead to the buildup of plaque in the arteries, increasing the risk of heart disease. Losing weight can help reduce those icky LDL cholesterol levels and improve overall cholesterol balance, reducing the risk of heart disease.

Additionally, weight loss can help reduce inflammation in the body, which is also linked to the development of heart disease. By reducing inflammation, weight loss can improve overall cardiovascular health and reduce the risk of developing heart disease.

Overweight woman running on a treadmill. A female is coaching her behind her.

Increases Energy Levels

As you shed extra weight, your body will become more efficient at using energy, leading to increased energy levels throughout the day. Who wouldn't want that extra boost? I know I do! By getting rid of that stubborn weight, you will have less fatigue and increased energy throughout the day!

One way weight loss can increase energy levels is by reducing the strain on the cardiovascular system. Excess body weight can put added strain on the heart and lungs, making it more difficult to perform physical activities without feeling tired or winded. Some cases are so extreme that people feel winded by simply standing! Basic functions such as walking or standing should NOT tire you out! By losing weight, the body becomes more efficient at delivering oxygen and nutrients to the muscles, reducing the strain on the cardiovascular system and increasing energy levels.

Improves Sleep Quality

Weight loss can also improve sleep quality, leading to more restful and rejuvenating sleep. Ah. Sweet serenity. When an individual is overweight, it can increase the likelihood of sleep apnea, a condition where breathing is interrupted during sleep. This can lead to poor sleep quality and feelings of fatigue throughout the day. By losing weight and reducing the risk of sleep apnea, individuals can experience more restful sleep and increased energy levels during waking hours.

Improves Mood

One way weight loss improves mood is by boosting self-confidence. Can we get some noise for self-love!!!! Losing weight can lead to improved physical appearance, and this can increase self-confidence and positive self-image, leading to a more positive outlook on life.

Additionally, weight loss can improve hormone balance in the body, leading to improved mood. Excess body weight is often linked to hormonal imbalances, which can contribute to mood swings, depression, and anxiety. By losing weight, hormone balance can be restored, leading to improved mood and emotional stability. No more random outbursts!

Weight loss through increased physical activity can help reduce stress and improve overall mental health. Exercise has been shown to be a natural mood booster, and incorporating regular physical activity into a weight loss program can have significant benefits for overall mood and emotional well-being. I can personally testify to this!

Reduces Joint Pain

Excess body weight puts added pressure on the joints, particularly the knees, hips, and ankles. This can cause those grandma-like symtoms that make you feel ten, twenty years above your actual age! This pressure can lead to pain and inflammation, reducing mobility and overall quality of life.

When an individual loses weight, it reduces the pressure on the joints, relieving pain and inflammation. Additionally, weight loss can reduce the risk of developing osteoarthritis, a degenerative joint disease often associated with excess body weight.

Furthermore, weight loss can improve muscle strength and flexibility, reducing the strain on the joints during physical activity. By reducing the strain on the joints, weight loss can improve overall mobility, reduce joint pain, and improve overall quality of life.

A finer pointing to the word Chronic Inflammation with arrows pointing to negative effects. This includes cardiovascular disease, bone, muscular, and skeletal diseases, chronic inflammatory diseases, neurological disorder, diabetic complication, metabolic disorder complication, and cancer.

Improves Fertility

For those struggling with infertility, weight loss can improve reproductive health and increase the chances of conception. There is hope for you to start a family!

Excess body weight can contribute to hormonal imbalances that can interfere with ovulation and sperm production, making it more difficult for couples to conceive. However, issues having to do with weight gain or other unhealthy lifestyles can be reversible!!

By losing weight, hormonal imbalances can be corrected, leading to improved fertility. Additionally, losing weight can improve insulin sensitivity and regulate blood sugar levels, reducing the risk of developing conditions such as polycystic ovary syndrome (PCOS), which can contribute to infertility.

Furthermore, weight loss can improve overall reproductive health, leading to improved egg quality and sperm count. In women, weight loss can improve menstrual regularity and increase the chances of ovulation, making it easier to conceive.

Increases Lifespan

Research has shown that maintaining a healthy weight can increase lifespan and reduce the risk of premature death. Sounds like a natural elixir to me! Granted, this is no magic fountain, but healthy habits that lead to weight loss.

Excess body weight is associated with an increased risk of numerous chronic diseases, such as type 2 diabetes, heart disease, and certain types of cancer, which can all contribute to a shorter lifespan.

By losing weight and maintaining a healthy weight, individuals can reduce the risk of developing these chronic diseases and improve overall health and well-being. This, in turn, can lead to a longer lifespan and a better quality of life. Prevent these diseases now! Start early!

A study published in the New England Journal of Medicine found that overweight individuals who lost weight and maintained a healthy weight had a significantly reduced risk of premature death compared to those who remained overweight. Oof.

Similarly, a study published in the Journal of the American Medical Association found that weight loss in middle-aged and older adults was associated with a reduced risk of premature death. Someone in this world loves you very much! Take care of yourself!

Fitness class with kettlebells. Woman in the center is performing a kettlebell upright row.

A Balanced Weight

A balanced weight is one that is within a healthy range for your age, height, and body type. It is important to note that weight is not the only indicator of health. You need to also consider factors such as body composition and lifestyle habits. These play such an important role in overall health!!!

What is Considered a Healthy Weight?

A healthy weight is typically determined by an individual's body mass index (BMI), which takes into account their height and weight. BMI is calculated by dividing an individual's weight in kilograms by their height in meters squared.

However, it is important to note that BMI is NOOOT always an accurate indicator of overall health, as it does not take into account factors such as muscle mass or body composition. Therefore, it is important to also consider other factors, such as waist circumference and overall body fat percentage. Consult with a medical professional to see if you are in a healthy range!

Body Mass Index (BMI)

BMI is calculated by dividing an individual's weight in kilograms by their height in meters squared. Check out our in-depth article on BMI to learn more about it.

Body Mass index chart with numerical formula and tape measure.

What is a Healthy BMI for Adults?

A healthy BMI range is typically considered to be between 18.5 and 24.9. A BMI:

  • below 18.5= underweight

  • between 25 and 29.9 = overweight

  • of 30 or higher = obese.

What’s a Healthy BMI for Children?

BMI calculations for children and adolescents are different. Age and gender must be considered when it comes to our tiny humans.

A healthy BMI range for children and adolescents is determined by comparing their BMI to a growth chart!! A BMI-for-age percentile:

  • between the 5th and 85th percentiles = healthy

  • between the 85th and 94th percentiles = overweight

  • at or above the 95th percentile = obese

It is important to note that BMI is only one factor in determining a child's overall health and that other factors such as diet, physical activity, and overall lifestyle habits also play an important role. The best thing you can do for your child is to make sure they are implementing healthy habits! You are not the bad guy if you limit screen time or say no to junk food.

The Keys to Weight Loss: Physical Activity, Nutritious Diet, & Consistency

Eating healthy to weigh healthy

Maintaining a healthy weight is crucial for overall health and well-being, and one of the most effective ways to achieve and maintain a healthy weight is through healthy eating habits. Eating a nutritious, balanced diet can provide the body with the nutrients it needs to thrive!! This will also help to reduce the risk of chronic diseases. However, most people are either undereating or overeating, resulting in an unhealthy weight.

Calorie Deficit

A calorie deficit occurs when an individual consumes fewer calories than their body needs to maintain its current weight. In other words, the body is burning more calories than it is taking in, resulting in a calorie deficit.

When there is a calorie deficit, the body must find other sources of energy to maintain bodily functions and physical activity. One of the primary sources of energy is stored body fat. As the body burns stored fat for energy, weight loss can occur over time. YAY!

To create a calorie deficit, individuals can either decrease their calorie intake, increase their calorie expenditure through physical activity, or a combination of both. For example, a person could reduce their calorie intake by 500 calories per day and increase their daily physical activity to burn an additional 500 calories per day. This would result in a total daily calorie deficit of 1000 calories, which could lead to a weight loss of approximately 1-2 pounds per week. Sounds great right?

It is important to note that creating too large of a calorie deficit can be harmful to the body and lead to muscle loss, a slowed metabolism, and other negative health effects. A moderate calorie deficit of 500-1000 calories per day is generally considered safe and effective for weight loss.

iPhone app that lets you calculate basal metabolic rate. There is a tape measure behind the phone. The background is white.

Basal Metabolic Rate

To figure out how many calories your body burns at rest, you can use a formula known as the basal metabolic rate (BMR). The BMR is an estimate of how many calories your body would burn if you were to do nothing but rest for 24 hours. Individuals use their BMR to see how many calories they need to consume in order to gain or lose weight. To learn more about BMR, check out our in-depth article on the subject.


Many people believe that the key to losing weight is simply to eat less, but this is a common misconception that can actually do more harm than good. Under-eating can actually hinder weight loss efforts and negatively impact overall health.

Firstly, when the body does not receive enough nutrients and calories, it can enter into a state of starvation mode, where metabolism slows down to conserve energy. This can actually make weight loss more difficult as the body tries to hold onto its fat stores.

Additionally, under-eating can lead to nutrient deficiencies, which can negatively impact overall health and well-being. The body needs a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to function properly. Depriving the body of these essential nutrients can lead to a weakened immune system, fatigue, and even chronic diseases.

A collection of nutrient dense foods including eggs, tomatoes, peppers, grapes, avocado, lentils, fish, steak, rice, cheese, milk, and lettuce.

Furthermore, under-eating can lead to disordered eating patterns and unhealthy relationships with food. Constantly depriving oneself of food can lead to feelings of guilt, shame, and anxiety around eating, which can lead to binge eating and other unhealthy behaviors.

Rather than under-eating, the key to sustainable weight loss is to focus on a balanced diet that includes a variety of nutrient-dense foods. This includes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Additionally, regular physical activity can help boost metabolism and promote weight loss. It is important to recognize that under-eating is not an effective or healthy way to lose weight.


Firstly, when the body consumes more calories than it needs, the excess calories are stored as fat, leading to weight gain over time. Consuming high amounts of calories in a single sitting can contribute to this problem, as the body is unable to use all of the calories for energy and instead stores them as fat.

Moreover, overeating can lead to a variety of negative health effects, such as high blood pressure, high cholesterol, and type 2 diabetes. YIKESSSS!! Consuming too much food, particularly foods high in sugar, fat, and salt, can contribute to these conditions, which can ultimately contribute to weight gain and other health problems.

An overweight male and female eating junk food on the couch.

In addition, overeating can contribute to disordered eating patterns, such as binge eating, which can further contribute to weight gain and other health problems. Binge eating is characterized by episodes of consuming large amounts of food in a short amount of time, often accompanied by feelings of guilt, shame, and loss of control.

You may want to remember this the next time you're laying in bed eating a whole pizza to yourself and watching your favorite re-run... I KNOW it's comforting and relaxing, but your body is not thanking you!

Instead of overeating, the key to sustainable weight loss is to focus on a balanced diet that includes a variety of nutrient-dense foods. This includes whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Additionally, practicing portion control and mindful eating can help prevent overeating and promote healthy habits.

You can also get creative and turn your favorite guilty pleasures into healthy alternatives!! Cookies, ice cream, and even pizza can become healthy if some ingredients are swapped.

Counting Macros

Counting macros, or macronutrients, has become a popular method for individuals looking to track their food intake and achieve specific health and fitness goals. Macros refer to the three primary nutrients in food: carbohydrates (C), proteins (P), and fats (F). By counting and tracking the number of macros consumed, individuals can tailor their diet to meet their specific needs and goals.

You may have noticed on a fitness foodies' Instagram account something along the lines of "One serving of this cookie contains 40g C, 30g P, and 10g F." They are referring to macros!

One of the main benefits of counting macros is that it allows you to have a more balanced and individualized approach to your diet. Rather than simply counting calories, which may not take into account the nutrient content of foods, counting macros allows individuals to ensure that they are getting the right balance of nutrients for their body's needs.

Woman meal planning for the week. She has a chart that has each weekday labeled, and nutrient dense foods scattered around her.

For example, someone who is looking to build muscle may want to consume a higher proportion of protein, while someone who is training for an endurance event may need more carbohydrates for energy.

Once you get the groove of counting macros, you'll have a lot more flexibility in finding things to eat throughout the day!

Additionally, counting macros can help individuals better understand the nutrient content of their food and make more informed choices about what they eat.

However, it is important to note that counting macros can also be a time-consuming and potentially obsessive process. It can be easy to become too focused on hitting specific macro targets and lose sight of overall health and well-being. Additionally, it may not be suitable for everyone, particularly those with a history of disordered eating.

In order to make the most of counting macros, it is important to approach it in a balanced and mindful way. This may involve working with a registered dietitian or nutritionist to determine appropriate macro goals and develop a healthy, sustainable meal plan. It may also involve practicing mindful eating, listening to the body's hunger and fullness cues, and being flexible with macro targets based on individual needs and preferences.

How to Count Macros

Now that you know what macros are, how do you track them? I cannot stress enough how SIMPLE this is!!!! Two simple tools I use to track my daily macros are: a food scale and MyFitnessPal app. Through these two things, you can gain a better understanding of the nutrient content of the foods you eat and tailor your diet to meet your individual needs and goals.

  1. Determine your macro goals: Before you can start tracking your macros, you need to determine your individual goals. This may involve working with a registered dietitian or using an online calculator to determine your recommended macronutrient intake based on your age, gender, height, weight, and activity level.

  2. Set up your MyFitnessPal account: MyFitnessPal is a popular fitness-tracking app that allows users to log their food intake and track their macros. Once you've downloaded the app, create an account and enter your personal information, including your macro goals.

  3. Start logging your food intake: Using MyFitnessPal, log all of the food you eat throughout the day, making sure to weigh and measure each item with a food scale. This will give you an accurate measure of the macronutrient content of each food item. It is THAT simple!

Weight Loss Pills

Weight loss pills have become a popular option for individuals looking to lose weight quickly and easily. However, the effectiveness and safety of these pills have been a topic of debate among healthcare professionals and consumers alike. Controversial and spicy!

Weight loss pills and similar supplements aid individuals who are already implementing healthy lifestyle changes. Individuals who workout regularly and possess a balanced healthy diet use supplements as an assistance. However, someone who is not exercising or eating well will be disappointed from solely consuming weight loss pills.

While some weight loss pills may be effective in promoting weight loss, they can also come with a variety of potential side effects and risks. Some weight loss pills work by suppressing appetite, which can lead to reduced food intake and ultimately weight loss. However, this can also lead to nutrient deficiencies and other negative health effects, particularly if taken for long periods of time.

Other weight loss pills work by increasing metabolism or blocking the absorption of fat, but these mechanisms can also come with potential risks and side effects. For example, some weight loss pills can cause digestive issues, such as diarrhea or constipation, or lead to liver damage and other serious health problems.

Additionally, many weight loss pills are not regulated by the Food and Drug Administration (FDA) and may not have undergone rigorous testing for safety and effectiveness. This can make it difficult for consumers to determine which weight loss pills are safe and effective and which ones may be harmful.

Overall, while weight loss pills may seem like an easy solution for weight loss, they can come with a variety of risks and potential side effects. The best way to achieve sustainable weight loss is through a balanced diet and regular physical activity, along with healthy lifestyle habits such as getting enough sleep and managing stress.

If you are considering using weight loss pills, it is important to consult with a healthcare professional and do your research to determine the safety and effectiveness of the pills you are considering. Additionally, remember that sustainable weight loss takes time and effort, and there are no shortcuts or quick fixes.

Physical Activity for Weight Loss

Physical activity is an ESSENTIALLLLL component of a healthy lifestyle and can be a powerful tool for weight loss and weight management. I get it, no one likes to feel uncomfortable and sweaty... But there are soooo many benefits to exercise! Regular exercise can help to increase metabolism, burn calories, and build lean muscle mass, all of which can contribute to weight loss and improve overall health.

Weight Training

Studies have shown that strength training WORKS for weight loss! In fact, those who strength train are losing more fat and maintaining lean muscle mass than those who only do cardiovascular exercise. That's right! Excessive cardio is NOT the answer!

One of the main benefits of strength training for weight loss is that it can help to build lean muscle mass. Lean muscle tissue burns more calories at rest than fat tissue. This means that having more muscle can help to increase metabolism and burn more calories throughout the day.

Physically fit woman performing a front squat with a barbell and weights.

Additionally, strength training can help to improve body composition, which refers to the proportion of fat to muscle in the body. By building lean muscle mass and reducing body fat, individuals can achieve a more toned and lean physique.

Now I know what you ladies are thinking..."I don't want to be big and muscular and bulky!" Let me tell you the truth behind strength training, you will NOT get bulky. In fact, individuals only reach that level of muscularity through YEAAAAAARRRSS of training, scrutinizing their diet to the tee, and supplements. You have nothing to worry about. If anything, weight training will give you that sexy, toned look you always dreamed of having!

It is important to note, however, that strength training alone may not be enough to achieve significant weight loss. In order to see results, strength training should be combined with a healthy, balanced diet and regular cardiovascular exercise. Additionally, it is important to approach strength training in a safe and effective manner, using proper form and gradually increasing weight and intensity over time. Consult with a professional to assess your goals, and create a customized workout routine and meal plan!

Cardiovascular Exercise

Cardiovascular exercise, such as running, cycling, or swimming, can be effective for weight loss as it can help to burn a significant number of calories. Aim for four low to medium-intensity cardio sessions throughout the week.

If you are not a runner, have no fear! Simply incline walking or doing Stairmaster for thirty minutes a few times a week will make great progress!

When you engage in cardiovascular exercise, your body uses energy to power your movements, which results in the burning of calories. The more intense the exercise, the more calories you will burn. This calorie burn can help to create a calorie deficit, which is NECESSARY for weight loss. When you burn more calories than you consume, your body will begin to use stored fat for energy, which can lead to weight loss over time!! You will be crushing your goals in no time!

Cardiovascular exercise can also help to increase metabolism, which can further contribute to weight loss. Regular aerobic exercise has been shown to increase resting metabolic rate, which means that you will burn more calories even when you're not exercising. Additionally, cardiovascular exercise can help to improve insulin sensitivity, which can help to regulate blood sugar and reduce the risk of weight gain and obesity.

Finally, cardiovascular exercise can help to reduce body fat, which is a key factor in weight loss. Regular aerobic exercise has been shown to reduce visceral fat, which is the type of fat that accumulates around organs in the abdomen and is associated with an increased risk of chronic diseases such as diabetes and heart disease.

Stay Consistent

Consistency is key when it comes to weight loss. While making healthy choices and incorporating regular exercise into your routine may be challenging at first, it is important to stay consistent in your efforts in order to see results.

An inspirational quote written in blue ink on a napkin that reads "Consistent action creates consistent results." There is a cup of coffee and pen in this image.

Consistency helps to create healthy habits and can lead to long-term success. Inconsistency, on the other hand, can lead to frustration, setbacks, and ultimately giving up on your weight loss goals. That means you have to show up for yourself every single day! No one else can make your goals happen except for you!

By staying consistent, you can make progress toward your weight loss goals and create a sustainable and healthy lifestyle. This means consistently making healthy food choices, being physically active on a regular basis, and sticking to your weight loss plan even when faced with challenges or setbacks.

Remember that weight loss is a journey, and staying consistent can help you achieve your goals and maintain your progress over the long term. If you mess up, just pick yourself back up and do your best.

Practical Tips to Help You Lose Weight

There are plenty of practical steps that you can take every day to reach your weight loss goals. Skim through the list and highlight a few that you can implement today!

  1. Practice mindfulness with food: Mindful eating is the practice of being present and fully engaged while eating, and paying attention to the experience of eating. Mindful eating encourages individuals to listen to their body's hunger and fullness cues, and to eat with intention and awareness rather than mindlessly consuming food. Some strategies for practicing mindful eating include slowing down while eating, taking small bites and chewing slowly, avoiding distractions such as television or phones while eating, and paying attention to the physical sensations of hunger and fullness. By incorporating mindful eating into a healthy lifestyle, individuals can improve their overall health and well-being.

  2. Enjoy the flavors and textures of your meals: Pay attention to the colors, aromas, and textures of your food. Pretend to be a chef or food critic! Take a moment to appreciate the visual appeal of your meal before diving in. Try adding new herbs, spices, or condiments to your meals to enhance their flavor. Your meals should be popping with flavor and color! This can help prevent meal boredom and make healthy eating more enjoyable. I always tend to think of that scene in Ratatouille where the explosion of flavors happens for Remi.

  3. Keep a daily gratitude journal to foster a positive mindset: A gratitude journal can be a helpful tool for weight loss by promoting a positive mindset and reducing stress. By taking a few minutes each day to reflect on the things you are grateful for, you can shift your focus away from negative thoughts and emotions that may be contributing to overeating or unhealthy habits. This can help reduce stress and anxiety, which are known to negatively impact weight loss efforts.

  4. Prepare meals in advance to save time and save yourself stress: Meal prepping allows you to have more control over the types and quantities of food you eat. By planning out your meals in advance, you can ensure that you are including healthy, nutritious foods in appropriate portions... This can help prevent overeating or consuming unhealthy foods on a whim.

  5. Incorporate strength training exercises into your fitness routine: Strength training can increase muscle mass and boost metabolism, leading to increased calorie burn even at rest. Additionally, strength training can improve overall body composition, helping to reduce body fat and increase lean muscle mass for a more toned and sculpted physique.

  6. Aim for 7-9 hours of sleep each night: Getting adequate sleep can reduce levels of the hunger hormone ghrelin, while increasing levels of the hormone leptin which suppresses appetite, making it easier to resist unhealthy food cravings and stick to healthy eating habits.

  7. Don't skip meals: This can slow down metabolism and cause the body to store fat as a survival mechanism, leading to decreased calorie burn and weight gain in the long term. Yikes, we do not want this to happen! Additionally, skipping meals can cause intense hunger and cravings, making it more likely to overeat or choose unhealthy foods later in the day. Do not give into the temptation!!!

  8. Stay hydrated by drinking plenty of water throughout the day: Drinking enough water can help reduce appetite, increase feelings of fullness, and improve overall digestion, making it easier to maintain healthy eating habits and support weight loss goals. Additionally, staying hydrated can help boost metabolism and calorie burn, leading to increased energy expenditure and improved weight loss outcomes. Water is your friend! Drink! Drink! Drink!

  9. Limit screen time: By reducing the amount of time spent sitting and engaging in sedentary activities, such as watching TV or using the computer, you can increase daily physical activity levels and support weight loss efforts. Additionally, limiting screen time can help reduce exposure to food advertisements and unhealthy food cues, making it easier to maintain healthy eating habits and resist unhealthy food cravings.

  10. Balance your plate with a variety of nutrient-dense foods: By including a variety of nutrient-dense foods, such as veggies, lean proteins, and whole grains, you can ensure that your body is getting the nutrients it needs to support optimal health and weight loss. Additionally, nutrient-dense foods are typically lower in calories than their processed and high-fat counterparts, which can help reduce overall calorie intake and support weight loss goals. Balancing your plate with nutrient-dense foods can also help reduce hunger and increase feelings of fullness, making it easier to stick to healthy eating habits. Aim to create a colorful plate!

  11. Start small and work your way up to bigger goals: By setting small, achievable goals, you can build momentum and establish healthy habits over time. This can help increase self-efficacy and confidence, making it easier to stick to healthy habits and achieve larger weight loss goals in the long term. Additionally, breaking down larger goals into smaller, manageable steps can help reduce overwhelm and increase motivation, leading to increased consistency and better weight loss outcomes.

  12. Think about your long-term vision for your health and well-being: By focusing on long-term health and wellness goals, you can create a sense of purpose and motivation that goes beyond short-term weight loss outcomes. This can help you stay committed to healthy habits and lifestyle changes even when progress is slow or setbacks occur!!

  13. Focus on non-scale victories: Non-scale victories can include things like improved energy levels, increased physical fitness, better sleep, and improved mental health, all of which can contribute to overall health and well-being. These are victories not focused on your weight on the scale. This can help reduce the pressure and stress associated with weight loss, leading to a more positive and sustainable approach to health and wellness. I think we've aaaall been there. I remember thinking to myself many times "What's the point?! I feel like a hamster on a wheel repeating the same things over and over!"

  14. Boost your breakfast with protein: Protein is known to increase feelings of fullness and reduce appetite, which can help reduce overall calorie intake throughout the day. A protein-rich breakfast can help stabilize blood sugar levels and reduce cravings for unhealthy, high-calorie snacks later in the day. Research has also shown that people who consume protein-rich breakfasts tend to have better weight loss outcomes compared to those who skip breakfast or consume low-protein breakfasts.

  15. Consume protein at each meal: Protein is an essential nutrient that is important for muscle growth, repair, and maintenance. By consuming protein at each meal, you can support these important functions, which can help increase lean muscle mass and boost metabolism. This, in turn, can lead to increased calorie burn and improved weight loss outcomes. Most people neglect protein or simply undereat. Protein will be your BEST FRIEND in gaining muscle.

  16. Choose whole, minimally processed foods whenever possible: Processed foods are often hiiiiiiiigh in calories, unhealthy fats, and added sugars, which can contribute to weight gain and make it difficult to stick to a healthy diet. Additionally, processed foods are typically low in fiber and other important nutrients, which can lead to increased hunger and cravings.

  17. Limit high-glycemic carbohydrate foods to regulate blood sugar levels: High-glycemic carbohydrates, such as white bread, pasta, and sugary drinks, can cause spikes in blood sugar levels, which can lead to increased hunger and cravings for unhealthy foods. Avoid this when possible! Sourdough bread and homemade pasta made only from flour and egg are great options! No one is saying to cut out your favorite foods, just eat them smarter!

  18. Experiment with fruit-based desserts instead of traditional options: Some ideas for fruit-based desserts include grilling peaches or pineapples and serving them with a dollop of Greek yogurt, blending frozen bananas with a splash of almond milk to create a healthy ice cream alternative, or baking sliced apples with cinnamon and a drizzle of honey for a warm and satisfying dessert.

  19. Eat your largest meal earlier in the day and your smallest meal at night: Research suggests that consuming more calories earlier in the day can help regulate appetite hormones and reduce overall calorie intake throughout the day. Additionally, eating a larger breakfast and lunch can help provide the energy and nutrients needed for physical activity and daily tasks, while a smaller dinner can help prevent overeating and promote better sleep quality. Finally, consuming a large meal close to bedtime can interfere with digestion and lead to indigestion or discomfort, which can negatively impact sleep and overall health.

  20. Make a grocery list: By planning ahead and creating a list of healthy, nutritious foods, you can ensure that you have the ingredients needed to prepare healthy meals and snacks throughout the week. This can help reduce the likelihood of impulse purchases of unhealthy foods that can sabotage weight loss efforts.

Woman saying no to processed junk food, specifically a pink and chocolate donut. Instead, she is drinking juice and eating a plate of nutrient dense foods such as green vegetables.


Losing weight is an achievable goal for ANYONE and EVERYONE who is committed to making positive changes in their lifestyle! By adopting healthy habits such as regular exercise, a balanced diet, and adequate sleep, individuals can see significant improvements in their overall health and well-being.

While weight loss may not happen overnight, with patience, determination, and support from loved ones, it is possible to achieve sustainable weight loss and improve your quality of life.

Remember, the journey to weight loss may be challenging, but the benefits are well worth the effort. So don't give up, stay committed, and enjoy the many benefits of a healthier, happier you!

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