6 Helpful Tips to Lose Weight when the Struggle is Real

Is losing weight one of the goals you have set for yourself this year? Have you achieved the results you were hoping to by now? Losing weight has less to do with the food and exercise aspect and more to do with your emotions, mindset and every day habits. Here are five effective tips to use as a starting point. I used these to help me gain control over my binge eating and lose about 40 pounds. Whenever I start to slip back into my old patterns and thinking, I go back to these tips to get myself back on track. You can do the same and definitely achieve your weight loss goal with a few key strategic changes!

  1. Understand and accept that losing weight is a process. Accept your body where it is and don’t shame yourself for where you are.

This isn’t permanent and you can get your body where you want it to be. You won’t lose the weight all at once. It isn’t good to lose weight too quickly because that doesn’t help you override the patterns that allowed the weight to creep on. The key to lasting weight loss is to build new habits one at a time.

  1. Mindset and Strategy is key.

Make sure you are committed to achieving your goal! Make sure this is really what you want. If you feel at all doubtful it will make it that much harder on the tough days. You have to stick to your goals in order to lose weight and create the body you want. Develop strategies that will set you up for success. There are going to be tough and challenging days. Those are the days when you need to pull out your strategies. Some things that helped me when I was working towards losing weight are listed below, and I still use them today. Full disclosure – I have weeks where I fall off track, even now, but they are nowhere near as often or as long as they used to be. I have developed a healthier mindset towards food, stress and exercise that has helped me when times get tough.

  1. Short exercising sessions in the morning set you up to make good choices all day long.

You can do additional cardio/weight lifting later in the day, but 10-20 minutes of exercise in the morning does make a difference. You will feel great about yourself right at the beginning of your day. I know you might be thinking you don’t have the time, but we never have the time – we have to create it.

  1. Consistency! Create a routine and you create a new habit that will last.

This is very important – you never get rid of your old habits. They are always there. In order to create lasting change, you MUST create NEW habits. Then make these new habits part of your daily routine. If you don’t do this you will slip back into your old ways because that is what your brain is comfortable with. Also, make small changes instead of huge sweeping ones. When you go from 0 to 100 you will get exhausted and burnt out. Think of how you feel when you sprint. That level isn’t sustainable long term. (This information came from “The Power of Habit” by Charles Duhigg and it is a great read that I recommend.)

  1. Always have a healthy snack with you just in case.

I love protein bars because they feel like a treat. You know those days when you don’t end up having lunch when you were supposed to? This is when it is handy to have a snack. I often have a scary hour when I get home from work. I’m usually a bit hungry and tired from the day which leads to moments of weakness. If I don’t have something healthy nearby I will most likely reach for foods I shouldn’t. This is where strategy comes in! Having a protein bar nearby keeps me from eating something I will regret later.

  1. Food Prep Sundays!

Get all of your food ready for the week over the weekend. Do your grocery shopping and cook your meals. You can keep some in the fridge to eat within a day or two and then freeze the rest. There is nothing better than coming home from a long day of work and only having to heat up your dinner since it is already prepared.

I hope these tips help you achieve your weight loss goals!

Christina is a Binge Eating & Happiness coach for women who want to conquer binge eating for good so they can create sustainable weight loss & finally have the freedom to pursue the life they know they deserve. She teaches people how to create happy and healthy lives. Connect with her on Facebook.

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