50 Weight Loss Tips

I lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!

If you want even more help, I now have an PDF eBook series available, which includes an ebook version of the diet and weight loss tips that follow. Be sure to download my weight loss ebook before you scoot away! Having these tips on your hard drive or your iPhone will serve as a regular reminder of how to maintain your personal health.

  1. Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
  2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
  3. Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
  4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
  5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
  6. Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
  7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
  8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
  9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
  10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
  11. Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
  12. Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
  13. [rsslist:http://shop.tagjag.com/products/weight+ebook]

  14. Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
  15. Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
  16. Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
  17. Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
  18. Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
  19. Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
  20. Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
  21. Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
  22. Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
  23. Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
  24. Identify your ideal weight. If you’re 5’5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
  25. Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
  26. Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
  27. Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
  28. Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
  29. One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
  30. Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
  31. All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
  32. Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
  33. Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
  34. Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
  35. Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
  36. Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
  37. Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
  38. Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
  39. Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
  40. Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
  41. Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
  42. Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
  43. Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
  44. Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
  45. Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
  46. Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
  47. Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
  48. Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
  49. Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
  50. White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
  51. Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).

Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!

Download these weight loss tips in a convenient ebook format.

Weight Loss Coupons:

Find More Coupons

617 thoughts on “50 Weight Loss Tips”

  1. Pingback: Tim Zappe
  2. Pingback: ben.vierck.us
  3. Pingback: Uber Weaver
  4. Pingback: Misstuned
  5. Pingback: Code/Tea/Etc.
  6. Pingback: idealist future
  7. Pingback: Random Thoughts
  8. Pingback: Ma.gnolia Blog
  9. Pingback: ayn blog
  10. Pingback: CoffeeBear.net
  11. Pingback: tiger
  12. Pingback: Ame
  13. Pingback: Twylyght Myst
  14. Pingback: K'vitsh
  15. Pingback: Weight loss
  16. Pingback: penn
  17. Pingback: Weight loss
  18. Pingback: Health 2006
  19. Pingback: Weight Loss
  20. Pingback: American Feast
  21. Pingback: Pingolas Blog
  22. Pingback: The Best
  23. Pingback: Getting Fit
  24. Pingback: Mickeleh's Take
  25. Pingback: Weight Loss
  26. Pingback: Weight Loss
  27. Pingback: Weight Loss
  28. Pingback: web.ropy.org
  29. Pingback: Weight Loss
  30. Pingback: trippin
  31. Pingback: F L O O S H
  32. Pingback: Weight Loss
  33. Pingback: Weight Loss
  34. Pingback: Weight Loss
  35. Pingback: Weight Loss
  36. Pingback: OrangeBlog
  37. Pingback: Weight Loss
  38. Pingback: Weight Loss
  39. Pingback: Weight Loss
  40. Pingback: Jenn Addenda
  41. Pingback: Weight Loss
  42. Pingback: Weight Woes
  43. Pingback: I Just Gotta
  44. Pingback: Kill Flab
  45. Pingback: Little Changes
  46. Pingback: It's My Life
  47. Pingback: Teonix Blog
  48. Pingback: Losing My Weight
  49. Pingback: Jasmarr.com
  50. Pingback: Sweet Potato Pie
  51. Pingback: Operation 100
  52. Pingback: And Sew It Is
  53. Pingback: A NEW BEGINNING!
  54. Pingback: Anonymous
  55. Heh,

    18 months ago, I was 111 Kg
    6 months ago, I was 90 kg
    Today I am @ 115kg

    I was able to lost weight using Gym but since last 6+ months I have stopped the workout and I am eating food like never before.

    Well I guess I need to drop it once again and this time I will drop to 80kg 🙂 LOL This will be 4th time I am going to loss weight 😉

  56. For most people you should simply advise them to:-

    1. Purchase an electronic weight scale, I recommend ‘TANITA’ and use it EVERY day, or at least THREE times per week
    2. Purchase ‘FITDAY.COM’, and use it every day, or at least THREE times per week. This program is very easy to use and is the most sophisticated calorie counter on the market.
    Enroll in ‘CALORIE-COUNT.COM’, cumbersome to use, but a mountain of reliable’Food-Label’ information.

  57. All the advice you’ve listed is great! Pretty much sums up all the good advice on weight loss I’ve ever heard.

    I’d have to recommend http://www.calorie-count.com as a good website for keeping track of progress without spreadsheets. I’ve been using it for only 2, it’s easy to track your weight, your food intake, your exercise, and there’s groups within the community to commiserate with. Since I sit at a computer almost all day, I’ve added the “eat meter” to my web browser as a constant reminder to how many calories I’m allowed to eat in a day. It makes me put down the cookies knowing how much time on the treadmill they’re equal to.

    It’s also really hard being only slightly overweight. Dropping 5lbs in a week is easier (and not as unhealthy) for someone who is more than 50lbs overweight than someone who is only 10lbs overweight. It’s all about changes for life.

  58. These are great recommendations!

    In your soda section, I’d also mention alcoholic beveriges and “smoothies.” People who drink regularly are often completely unaware of how many calories they’re taking in. Juice drinks from places like Jamba Juice are loaded with calories and, because you’re drinking them, they don’t do much to attack your perceived hunger.

    Also, too much fruit can be a problem because of the sugar. Every time I have successfully lost weight I had included serious amounts of vegetables in my diet and used fruit as a “treat.” My doctor said “the phrase should not be fruits and vegetables. It should be vegetables and fruit.”

  59. Chris,

    Dude, I’m glad all this stuff worked so well for you! That’s freakin’ awesome. I, too, lost a huge amount of weight (90 punds over 18 months, from 260 – 170) and I did it almost exactly the same way you did. It’s been two years, now, that I’ve been smaller, and that’s direcly tied to a huge lifestyle change.

    The one thing that I do have to yap about, though, is that while artificial sweeteners can be bad for the body, it’s typical for them to be handled differently by different people. My kid sister was diagnosed 12 years ago with type 1 diabetes, so my family and I have done a lot of looking into this. While you’re absolutely right that the body will handle real, natural sugar better than anything artificial, the refined sugars in sodas and sugary “juice drinks” can be god-awful. Check out these two links for examples of what I’m talking about

    Another thing to note is that bubbly drinks can be directly correlated to cellulite. I let my sodas go flat before drinkning them – too much carbonation upsets my stomach anyhow.

    Keep on doing what you’re doing, man. And keep telling people what’s up! 🙂

  60. Congratulations on your weight loss! I lost 30 pounds, down to 135 pounds (or 61 kilos) on my 5’4″ frame about 4 or 5 years ago now and have managed to keep it off.

    People asked me how I did it and some of it coincides with your tips. I wrote a short book (available in e-book or paper format on Amazon.com) called “A Few Bites a Day: My Weight Loss Success Story” to help others understand how I did it (and keep doing it). I find it helpful to refer back to it every once in awhile.

    I also maintain a blog at http://fewbites.blogspot.com. I’m going to add a link there to your weight loss tips. Thanks and keep up the good work.

    Seth McMenemy

  61. I just wanted to chime in about the wonderful characteristics of Stevia. Stevia is a sugar substitute that is not bad for you. Yes, it is a bit expensive and it comes highly concentrated; You would spend roughly $10 for what would equate with a single sack of sugar. There is a very strong psychological component when you use a single teaspoon of stevia to sweeten an entire two-liter drink that would normally take a cup of sugar.

    Definitely google Stevia if you’ve found that you just can’t get over that desire to quell your sweet tooth.

    Couple of other tips:

    Lemons are excellent for balancing your PH levels. Unbenownst to most people, it is acidic PH balance that causes a number of inflammatory illnesses (such as arthritis, gout, high-blood pressure… to name a few). Eating meats causes PH balance to go acidic. Lemons, on the other hand, although they are highly acidic, become base when digested. It is a great idea to buy a couple of bottles of lemon concentrate and mix up lemonade, sweetened with Stevia. This not only gives you a great-sugar free drink, but also moves your PH towards base, which is where you want to be.

  62. Great advice……

    Funny that we’re both on health kicks at the same time. I’ve lost 20 lbs in 2 months so far.

    All of this is on Atkins which I’d highly recommend especially if you have insulin problems or are borderline diabetic.

    Read the book and join the Atkins Diet Bulletin Board which REALLy made it work for me. I wouldn’t have been able to do it without these guys.


  63. Congratulations with the weight loss. I am afraid the hardest part starts now. I lost 100 pounds, and kept it off for more than a year now. I agree with most of your tips. The ones that were most important for me were 1, 2, 3, 6, 27 and 40.

    Be glad you are a man. 1700 calories a day is about what I need each day to maintain weight 🙂

  64. Congratulations on the weight loss! That’s a great list of tips. I’ve lost about 35 pounds since just before Christmas, with maybe 20 more to go. Now that the ball’s rolling, I’m finding it pretty easy to maintain a healthy level of weekly weight loss.

    One of the most useful things I’ve found is the free PhysicsDiet.com web site for tracking your daily weight and charting your progress. It’s an enhanded online version of the Hacker’s Diet spreadsheet system – check it out!

  65. Lifting weights is an incredibly efficient way to burn fat, especially if combined with a moderate cardio work session to flush lactic acid and burn more calories. Not only do you burn calories while you lift but the muscle you create consumes energy to sustain itself even while you’re inactive. Fasted cardio in the morning to promote fat burning and weight training in the PM (after lunch and before a snack or dinner) to build muscle seems to work well for a lot of people.

  66. Simply the best list I have seen. No BS. Us “diet people” should print this out and keep in our pocket as a reminder of how to get it done.

    Thanks for posting

  67. For the geeks out there, Diet Organizer outputs all of its information in xml, which allows all kinds of statistics gathering. I use it exclusively for blogging about my health and nutrition, and even have a python model for parsing out the data file, allowing me to automate alot of my graphs. ( diet organizer is here http://dietorganizer.com/)

  68. Chris’ points are good, but it’s important to remember that the end goal is reaching a healthy state, which implies loss of excess fat, not quite the same thing as losing weight. My own workout regime includes some weight work, and it can be misleading to measure progress purely on the basis of what the scale says. Muscle is more dense than fat, so it is possible to lose fat but weigh roughly the same.

  69. Good tips on video games. I prefer Fight Night 3. It’s a boxing game. Everytime I played more than three bouts I sweat so much I have to take a bath and change cloth. It’s a very fast pace game. Try it.

  70. I went from 280 to 210 in two years.

    >> Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. < <

    Not always. Most sweetners today are corn products. The worst is “high fructose corn sweetners”, as Chris mentioned. About three years ago, I quit high-test Coke, and immediately lost 10 pounds. I then gave up dairy products for soy products. Then I learned I was allergic to corn and wheat, which explains almost all the dietary discomfort I’ve had as an adult over the past 25-30 years. My alergist told me that due to the new wheat and corn hybrid seeds over the past 30 years or so, the corn and wheat we eat today isn’t the same as what our parents ate back then. He also said that he has seen wheat and corn allergies skyrocket in the past 10 ears or so. It’s the new hybrid proteins that most people are allergic to, which are the starchy byproducts. Corn and wheat products are in everything, especially corn as sweetners, which are extremely fattening. If you must eat sweet stuff, at least look for the word “sugar” on the ingredients, and stay away from anything with “corn sweetners” or corn syrup” in the ingredients. Imported stuff tends to have sugar rather than corn sweetners. And good old Herseys chocolate is just about the only chocolate without corn sweetners. In my case, highly processed is better, as in white bread doesn’t “hurt” as much as whole wheat. And for some strange reason, Doritos don’t “hurt” anything like canned corn, but Fritos do “hurt”. Go figure.

  71. I STRONGLY recommend working out with weights as well as doing regular cardio. As a guy who spends far too much time in front of a computer, I can assure you it helps a lot.

    My schedule is to do 30 minutes of cardio exercise every single day – doesn’t matter what, just as long as I’m sweating – and to work out my whole body 2-3 times a week using free weights where possible. I eat carefully, taking in lots of protein and consuming most calories at breakfast, but have the occasional blowout without feeling guilty. Over 3 years I have gone steadily from size 36 to size 30 jeans and can get into 28 regulars. I’ve gone from being flabby and weak to quite lean and muscular with a 6 pack.

    A major reason I was able to make this change part of my lifestyle was because the weight training made me more muscular and give me a positive body image.

    If you eat less and do more cardio then you WILL lose muscle mass along with fat unless you do weights. This is scientifically proven.

    It’s also a very positive experience to progressively increase the amount of weight you can bench or leg press, and anyone can do this.

    Start at exrx.net and check out their basic exercises for weights.

  72. Excellent advice, Chris. I congratulate you for actually doing what so many of us still dream to do. I think a whole lot of our problems with obesity is that our emotions and our feelings of well being are all mixed up. We feel bad emotionally so we eat junk food to lighten our mood. We ate the junk food and now that the sugar rush has passed we feel bad physically and mentally. We are too tired to exercise or much else apart from work and personal schedules. It’s a vicious cycle that’s difficult to break out of. Yet, the irony is that with regular exercise you will have more energy and feel better mentally. Exercise is definitely the key, as it will decrease your appetite rather than increase it. Well, it’s easier said than done, but not impossible. You’re another example that will-power and a can-do attitude works. I appreciate you sharing your struggles and successes. People need the all the encouragement they can get.

    I don’t know if we learn these bad eating habits from our parents, ourselves or elsewhere, but healthy eating has to start as early as possible in a child’s life. If they have natural cravings for healthy food, food they’ve learned is normal everyday food, rather than taking them to McDonald’s and giving them loads of sweets, chances are they’ll have less problems with weight and the associated diseases later in life.

  73. Cook set meals.

    What I mean is, don’t, for instance, serve a pot of potatoes, a plate of meat, a bowl of gravy and salad on the table and take stuff onto your plate as you eat.

    Instead, lay up each persons portion beforehand, perhaps even Japanese-style with each part of the meal in a separate small plate or bowl. Anything left over is discarded or stored away immediately as leftovers. That way you know when beginning the meal how much you’ll be eating, and will naturally pace yourself to make it last throughout the meal. And when you’ve eaten _your_ food, there’s a large, helpful psychological barrier to leave the table to scrounge for more food. Note that this really requires everyone at the table to do the same; the point is to remove the visible ability to take “just a little more”.

  74. Nice. I am also back on the wagon. Got to make the number on the scale start with a “7” (in kilos). 75 would be awesome, which makes my target also something around 30lb.
    This seems to be something of a meme in recent days – geeks dropping the pounds. Maybe we’ll dominate the next Mr Universe after we decide to couple the fat loss with muscle gain. If we can hack the fat, we can certainly hack the muscle.

  75. I recommend Body For Life (www.bodyforlife.org) and Vegan Body Building (www.veganbodybuilding.org) as a counter-balance to all of the Body For Life supplement-fest nonsense.

    Wholesome vegan food covers all of the food bases: snack on fruit, high in fibre, wholegrain bread (I’d consider dropping all bread), good soups, drink lots of water.

    After 2 months of working out and weighing 210lbs, I’ve dropped no weight, but have lost almost all of my fat and turned it into muscle!

  76. I have been on the Hacker’s Diet for a month and have lost 6 pounds! My boyfriend is a computer geek so he found this Hacker’s Diet online. The guy that started it is a computer geek, and I’ve gotta say, it sounds a lot like what you have been doing. It is counting calories and eating less calories in a day than you burn. Keep up the great work!!!!!

  77. I’ve been trying to drop the fat for about a year. Non-to-well.

    I have gone up and down. I know weigh just as much as I did when I started.

    This pissed me off. Now I left 4 days a week and go to a two hour martial arts class afterwards. I track everything at http://www.fatdamion.com. So far it’s working.

    Thanks for tips. It’s nice to know I’m not alone more than anything.

  78. Great list Chris. I can’t add anything to it except perhaps drinking a full glass of water 20 minutes before you eat. That helps as well.

    I’m doing most of what you have or your list, and I hadn’t read it until today. I’ve made a nearly complete lifestyle change, but I wouldn’t want people to go through what I did to make the change: I had to have stents put in my heart, and I actually arrested on the table in the hospital. But it was a definate wake up call that I wasn’t treating myself right.

    So now excercising and eating right for a month, and I’ve dropped 40 lbs so far. Never felt better, and feeling better every day.

  79. I too have begun to shed the extra weight. I’ll be sure to take some info from your list and give it a try. Dropped 5 pounds since May 29.

  80. When working out on a treadmill or any other cardio (non weight-training) machine, make sure not to elevate your heart rate too much or you’ll burn muscle instead of fat.

    For example, I’m 24, 6’1″ 220 lbs and have a target heart rate of 127 bpm. Too low and nothing really happens, too high and I’ll lose muscle mass instead of working on the fat mass.

  81. How did you control the video games whilst working out of the Gazelle?? I thought the Gazelle engaged both arms and legs. (Excuse any ignorance that may have played a part in the formation of this question!)

  82. Nice. I only disagree with the carbonated drinks suggestion. Not that they’re bad when it comes to content, but the gas does bloat your stomach and expands it, which is probably something you don’t want. I’ve seen that mentioned in several books, when it comes to having good abs.

    Plus the carbonated drink won’t be good if you’re increasing your fiber intake (which might mean your body produces more gas), I guess you can figure out why…

  83. For me the support is key. With Peertrainer I have found some great teams who help you along. They also sort of force you to journal, which is a really helpful thing. When I wrote down what I ate every day, it helped keep my food choices top of mind. I began to think before I ate or bought something. It also helped knowing my peertrainer group members were going to read my logs. They aren;t my mom, but I do feel weird about writing down the bad stuff I often eat and do. All the tools in the world won’t help you without a support network. I

  84. Regarding artificial sweetners, I DID Google it and found this:
    “Researchers say artificial sweeteners may interfere with the body’s natural ability to count calories based on a food’s sweetness and make people prone to overindulging in other sweet foods and beverages.”

    My body has the “natual ability to count calories based on a food’s sweetness” !?!? Since when? Im 48 and I’ve never heard of this amazing ability! Does this mean I can hold a donut up to my forehead and tell how many calories it has? No? So what DOES it mean?
    What a bunch of crap.

  85. hey thats all crap!!!Just do 100 sit ups everyday and see the result in just three days!!You’ll feel like heaven!

  86. #5 and #48 contradict each other. Which substitutes are good and which are bad? Almost everything we eat is man-made. If you’re going to make a sweeping generalization like “sugar substitutes are bad” and then another that “substitutes are good,” we need more backing this up than Google.

    #49 is inaccurate. Yes, white bread is not as good an idea as whole grain. But if you ask “any diabetic” who is going to live longer than ten years, your answer will be “No, calories are bad. Any calories.” The popular misconception that diabetics are people who avoid sugar and refined carbs is dangerous. And there is no such thing as whole grain white bread. That’s an oxymoron. The stuff Wonder is selling is packed with weird chemicals to give it the right mouth feel, and the third ingredient in the list is high-fructose corn syrup. The Sara Lee brand is bleached white flour with some grain and fiber introduced as an additive, again full of HFCS. Just eat whole grains instead.

    #45 is fine unless you’re thirsty because of undiagnosed diabetes. If someone is thirsty all the time and overweight, an immediate visit to the doctor may prevent death and disability.

    #14 may work for you, but you’re an exception. Without a good 30 minutes of aerobic exercise it’s hard for most humans to reduce weight through exercise.

    #7 is odd. I guess you like Laughing Cow, but those wedges are loaded with sodium and saturated fat, and just one of the “light” ones is 35 calories. How is that a good idea unless your alternative is Cheez Whiz?

    #46 is dangerous. Soda is full of, well, sodium. It not only keeps your weight too high but causes high blood pressure and kidney damage to drink soda all the time. Have some water instead, or at least don’t advise everyone else to do this.

    #24 is funny, but probably inaccurate. Weight loss is science and not religion. If you need a skinny doctor that’s fine, but it’s not necessarily going to be the one with the best skills.

    I applaud your willingness to help others and share your experience, but you should really include in your introduction that it’s good to see a physician if you’re overweight and that the advice in your list may be inappropriate for people with diagnosed or undiagnosed hypertension, diabetes, or other problems. In a public forum people can run off with your ideas and hurt themselves badly.

  87. Right on the money regarding: sugar,fast foods,alcohol (let’s not forget fried foods). Year 2000, I lost 28lbs in 3 months by simply modifying my diet. I’ve slipped since then and have regained all weight lost PLUS. I’m a runner, and running alone would not shake or keep off the weight. Burn more then you uptake. No eating after dinner. NONE. Breakfast will come. During the weight loss phase avoid like the plauge all you can eat eatery’s. I’ve never seen a weight loss plan which included a fast food meal from the local burger whopp. NOW. I’m back to my senses. Being 50ish and overweight again wasn’t doing it. I’ve lost 10 lbs and plan to drop 23 more lbs. This is a plan for life, not the summer. When it goes this time, it will not return. The adage paraphased,”Eat to live, not live to eat” is my credo and I hope never to forget it. Proper body weight may allow me to keep my original equipment (hips,knees) for the long haul.

  88. i am so set to lose weight. Thanks for this. I already walk everywhere I go, but now I must act like a Gazelle. That, and buy an Xbox.

  89. I believe that Restrictive Dieting Often Fails if the individual dosen’t put 100%. If you want major results, one cannot expect them without giving it your all. It took me quite a while to understand that statement. I’ve always been a pretty big guy, tried everything to lose the weight, but got no where. I started to get pretty depressed after a while. But come to think of it, most of the problem was “Me”. Yes, I wanteed to lose the weight, and even going to the gym, I still continued to eat the trash in the streets. I was one of those guys that if I saw something, my eye’s did the eating before my mouth.

    A friedn of mine adviced me, Orlando, you need to do something about your weight. I didn’t become upset because he was right. He then introduced me to a nutritional weight loss program that changed my whole life. I began at 235lbs., in less then three weeks I’m now 205lbs. How do I feel, you might ask. I feel like, “I’ve arrived!” I feel great. Now I see when they say that, you must put 100% to gain results and keep them.

  90. i have been on weight watchers for 1 year and i love it. I used to weigh 280 pounds now i weigh 140. i did not lose it all on weight wachers but i did lose 20 pounds. i have tryed every diet you can think of.

  91. are these thing you said are real….and thats rude to tell people that they are CHUNKEY MONKEYS..You probably just want the mone well what ever !!!!!!! WRITE ME BACK….your probably not even “real”!!! like santa

  92. cheers dude been wanting to loss weight for awhile, and when trying to find out info i been bombarded wit pills and sites that demand a fee, cheers for this info i let u know how i go.

  93. I have personally lost about 30 pounds through Yoga in about a month and would recommend it as a long term solution . Because once you use yoga your body becomes so efficient in burning fat that it won’t collect easily ever again . You can change from a basically fat person to a basically thin person with yoga .

  94. Pingback: Fashion and Shop
  95. In what seems a life time ago, I used to be a Tae Kwon Do instructor. In the beginning and end of each class, we sat in quiet contemplation to reflect, review and focus. When the time came to show our skills alone or against others, those who were more successful at the quiet contemplation were faster, more accurate and simply more effective.

    Now that age has caught up with me and my body no longer can burn off 5 or 6 thousand calories per day, I am wondering if those disciplines have an impact on weight loss. Does any body have any successful experiences with mental exercises that can impact weight loss?

  96. Hi, I belong to a private support group and we discovered your site. I really appreciate the 50 Weight Loss Tips. About half of us are really desperate, I am 66 and sick and tired of being fat and I am running out of sunshine, want to enjoy the rest of my life not huffing and puffing. Thanks again, Your Bugness, June

  97. To the pathetic “Libertarain” comments….

    You are indeed a fool.

    You are ill informed to some of the facts behind the issues. Or maybe to stuid to filtern them threw your self centered brain thats wants his fries cooked in unhealth fat and will make everyone else suffer for it. Over weight AND those with heart and heart related problems. The public was never made aware of the dangers of things like “Trans Fats” before they started to shove them in the mouths of most Americans in many forms.

    Most people what good, clean helth food them themselves, and thier children. You it seems only want his little box of fries regardless of the many people that it will hurt, or kill.

    I suggest that if you want fried fixed the way youn want them, go get a can of that nasty Shortning, a deep fryer, and some potatos, and haved at it. Go ahead and kill yourself, but leave the rest of us along you silly little boy.

  98. In the last 5 weeks have gone from 226 to 191 — have 15 more pounds to go… feel better then I ever have before. Is the best thing I have done in a long time, feel like myself again 🙂 don’t plan to repeat mistakes of the past. Good tips!

  99. ohmigawd!im soo FAT! any idea that can LOSS weight???HUH?? tell me!!im listen =] LOL i don’t eat lunch everyday..but im still THE same….i didn’t eat lunch for month >.

  100. Number 14 when you said video games helped me lose weight. I dont no if you have ever heard of this game called DDR its a dancing game and you can get it for ps2 xbox and more go to bestbuy and check it out. I’m sure if you been to the mall you have seen it, all the kids love it and I love it! Its fun and you get a nice workout.

  101. How come I never get the “Full Sensation” in my brain even after 20 minutes or so has passed after I eat? I am always STARVING here. It sux too. I have huge will power,eat healthy, and exercise, but feel so sick from feeling hungry. Help me please. Anyone with advice send it to me ASAP at [email protected]

    Thanx a bunch,
    Sonia 🙂

  102. That email address in the above comment should’ve been [email protected] Please anyone who can help me with the above problem email me ASAP. I know someone out there has been through this and knows how to fix it.

    Sonia Newton

  103. I don’t know whether this was the main reason, but when I stopped drinking alcohol I found I went from a 34″ waist to a 28″ waist, without ever intending to lose weight; I just drank more water! This was in one month, and just because I felt I had boozed too much since I had started university. I didn’t eat any fish or meat (I’m vegan) and ate a lot of fruit and veg; even very sugary fruit like mangoes, and enjoyed all the food I was eating (so much for high protein diets, I ate practically no protein!). I managed to abstain from refined foods and processed meals, until eventually I felt a lot better and my clothes were just hanging off me! It’s amazing that some ‘fatty’ foods such as nuts and seeds seemed to help me lose weight despite being high in calories. I’m sure I must have eaten more than 2500 calories nearly every day! just don’t give up hope.. It’s slow but very worth it.., and alcohol is really not anything to give up!
    My tip would be to avoid added sugar, alcohol and caffeine. It worked really well for my sister too, and it makes you feel very good!

  104. I’ve tried EVERYTHING to lose the 50lb. min. that I need to lose. I’ve done Atkins, pills, extreme workouts, etc., etc. What finally worked? Surprisingly just the basics. Portion control, walking and going public (you’re #9 with a twist). I eat whatever I want, but just smaller portions. I eat slowly and have conversations with my family while eating. I added breakfast, even if it’s a couple of bites from last night’s dinner. I walk. And walk. And walk. All over town. With an MP3 player or cell phone connected to my ear. In the winter on a cheapo treadmill with a fan, glass of water and a TV. It gets addictive after a while. I went public by betting a guy $10 I could lose more % of body weight than him in a month. I won. Re-bet him again and again giving him better odds. I’m up $60 and down 44 lbs. I step on the very public postal scale in the mail room where I work. I don’t give a sh*t. Everyone can watch. Instant support group!!

    In a nutshell – increase your exercise, decrease your food intake and do things for yourself to better your self-esteem. That’s it. I’m at 164lbs. from 208lbs. after 8 months doing nothing more than the above. Good luck!


  105. Im just fucking around im mad at myself bacause i am a fat fucker to …sorry for being so rude .Wish i could lose some weight !!

  106. Just wanted to say thanks for this post. I found it two months ago at just the right time, but delayed actually starting until Jan 1st of this year.

    I’ve always been heavy. But recently I hit 213 (213!!) and I knew I just had to change something. (as reference, I’m 5’6″ and 15 years old) So I hit this dietary change thing hard. I got CalorieKing, used it religiously, gave up all non-water drinks, went on a daily 20-30 minute walk, etc etc. So far it’s been not quite a month and I’m already down almost 12lbs! I’ve causually tried to lose weight before but this is the only time I’ve actually lost anything.

    I’m not starving either. I’m just varrying what I eat. Instead of having two bagels that has God knows how many calories and carbs, I’ll have some stew. Low in fat and loaded in protein. Instead of having mac and cheese for dinner, I’ll have some lean meat. Instead of having a huge bowl of ice cream, I’ll have one serving. (half a cup) You get the idea.

    I’m not stopping now!

    My goal is to be down to 150 by the end of the year.

    So yeah, thanks again. Great tips throughout.. and I must say all of your experiences have closely matched mine.

    CalorieKing looks like it’s just what I needed to get me on the right track and start looking more carefully at what I ate.

  107. Oh, one more thing.

    A digital scale is a must. But don’t wiegh yourself daily, your weight will flucuate. I’d advise once a week, undressed, at the same time and day (and preferably after going to the bathroom) to minimize flucuations.

    I purchased the Tanita BC533 Glass Innerscan Body Composition Monitor and am very happy with it.

  108. Thanks for those tips, I was getting demoralised but you’ve made me feel more optimistic about things. From Jan 2005 to May 2005, I lost 3 stones and was looking ace, but from Dec 2005 to Jan 2006 I regained it all and since then I lose half a stone – get happy and then put it back on, I’ve done that 3 times (I am really frustrated).

  109. this is the most interesting article I ever read on weight loss. It didn’t bore me to death. I actually finished reading it and was looking foward to tip 51 lol

  110. I wanted to ensure you correct one your points – muscle does NOT weigh more than fat – 1 pound of muscle is the same as 1 pound of fat, the only difference between the two is their density.

  111. I loved this article. When I was 15 I went on a strict carrots and water only diet and I lost about 30 pounds in 2-3 months. I was down to about 180. I am now back up to 260. I have made a resolution to lose 50 lbs by the end of the year. Thanks to this article I might have a chance..Thanks!

  112. Pingback: Dumb Little Man
  113. 30 pounds is a about 14 kg in 3 months. Well, i’ve been on a diet for 3 months now, and i’ve lost 21 kg already. Thats 46 pounds.

    I didn’t exercise one bit. I just watched my eatinghabits. The most helpful thing was: not drinking coca cola anymore. As soon as i stopped doing that, and begun drinking plain old water, the pounds melted of

  114. I am 48 years old and have been on a diet all my life. I am at my heaviest weight ever and just hate it. i joined Slimmer Images 5 years ago and lost 40 pounds in 3 months. Three years ago I joined LA Weight Loss and lost 50 pound in 3 months. Obviously I can lose weight but always (like everyone else) put it right back on. I am tired of spending thousands of dollars on what is only a quick fix. Do you think blogging about my problem might help me try harder?

  115. I’m a college student trying to lose weight for her wedding. I’m hoping to lose 50 pounds in just over a year….is it possible???

    I have been using a FREE website that counts calories both intake and burned, and is run by the USDA. http://www.mypyramidtracker.gov/

    If you’re a statistice geek, this is a good one too. It shows trends over weeks, months, or even a year if you want. It shows calorie trends, the different amounts of fruits, veggies, milk, everything based on the food pyramid. I really like the site because it’s free, and it helps me to see any progress I’ve been making….(ie. eating less fats, burning more calories, etc.)

  116. I am quite fat and lazy, but trying to change my ways and loose weight. I came across this infomercial on TV of a book called the weight loss cure, by kevin trudeau. He’s that infomercial guy that I know everyone would recognize. In this book, he makes reference to a substance that occurs in pregnant women that can be injected and helps people loose massive amounts of weight. Does anyone have any experience with this protocol? I am seriously looking at having this done. Those pictures of Kevin looking 45 pounds in a little over 3 months are incredible.

  117. Hey,

    These weight loss tips are EXCELLENT and REALLY MOTIVATING! Thanks so much for taking the time to write this out for us.

    One thing I had a slight problem with was..how does muscle weigh more than fat? 1 Lb of muscle = 1 Lb of fat. Like a pound of feathers = a pound of gold.

    Get it?

    Thanks again!

  118. Yes, a pound equals a pound, but you have to remember that the density of muscle is much greater than the density of fat.

    Basically this means that the pound of muscle takes up less room than the pound of fat.

  119. I love the tips. Quite helpful. Especially with implying a life-style change and not a diet. If you don’t mind I would like to add a few suggestions of my own for mainly the females out there (although some will apply to either gender). Let’s say 5 for now!

    1. If you like to dance, as i do, put on your favorite high-energy music at home. Act like an idiot and dance-away. No one is there to see you so who cares how well you dance. It is no longer a fashion show.. dance in those Cookie Monster slippers while you’re at it! In the process you are having fun and losing anywhere from 3-8 calories per minute! If you have iTunes, create an hour list and goof off until it’s finished!

    2. Pack your lunch for work. It hinders on your socialization time with your co-workers (at least at my job), but it helps you watch what you eat and save money. If you are a lunch-time drinker with your co-workers (or even a happy hour drinker), cut a few days out of the week or month that you join them. Those extra calories that you are denying also add up!

    3. Buy an outfit that you are dying to get in to! Make sure it is a realistic size for your goals. Hang it in plain sight to remind you of where you want to be weight-wise. If possible try to choose an outfit that shows off parts of your body such as a swimsuit or dress. This will make you more likely to reach your goals (out of pure stubborness!) and the rewards will be greater once you do reach your goals.

    4. If you are anything like me… went through high school without the ability to gain weight and then hit their 20’s with an extra, un-explainable 50lbs… THINK! Although they say that females will shift, change, and reform around that time in their lives, there could be another reason so don’t just accept the weight thinking it is your lot in life. Have you started different social habits? Have you started a different medication? All these things may be relevant. Once major area to consider is whether you have tried a different form or started using birth control. I found that the shot form of Depo-Provera was causing me to gain weight. After moving myself back to the pill I was able to regain close to my initial weight and with a life-style change I have been able to keep it off for 6 years. Although the shot had it’s perks, going back to the pill was the better choice. (NOTE: The Depo-Provera shot has also shown to thin the epithelium of the cervix and vagina thereby possibly allowing for women to be easier infected by sexually-transmitted infections when they come in contact with another person who is infected. Just stay away from the shot!).

    5. Lastly, this is something I have to remind myself of everyday. Don’t get the necessity to lose weight mixed up with the need to tone. I am a small frame, average height. Many days I will make the comment that I need to lose a bit more weight (as I have fluctuated 10lbs here or there in the past 6 years but my genereal size has remained constant). I already wear a size 3 or below so when other people hear this… they want to maul me! I need to tone. There is a difference! So girls, before opening your mouth… Think. There is a difference between getting in shape and losing weight.


  121. Great article!
    I just started a weight loss regimen at the gym with a personal trainer last wednesday. I have been doing EVERYTHING i was recommended – sticking to a 1400 cal / day (or less) diet plan, balancing all the nutrients, 30 min cardio everyday and some weight training with the trainer and on my own. As i approach 1 week, i feel like my midsection’s looking much better but it it normal to stay at or put on like 0.8 lbs??
    I felt so discouraged this am when i weight myself! I weigh myself at the same time always. Please let me know why this is happening. Thanks!

  122. Dear Chris,
    I think your 50 points on weight loss are “on target.” However, they make the process of weight reduction appear to be one primarily based upon self motivation and the will to succeed. Although self motivation is a vital incredient, we know that it readily gets increased and decreased depending upon what else is going on in our day to day lives. Your number 43 for example, (Train Wrecks Will Happen), assumes that when people attempting to change their liefstyle have a “lapse” in judgement and behavior, that they will simply be able to get back to their weight reduction program. This has not been the case with many of the clients that I’ve worked with. Feeling discouraged, ashamed and distraught, the lapse quickly becomes a full blown relapse if they don’t receive quick feedback and considerable ongoing support. I greatly value your message and believe that your points are real helpful, but I also think that you’re message would be a more complete one if it addressed the complexities of relapse. At the same time, I want to complement you on your statements about the need to talk to others and get support for staying on course.
    Keep up the good work.

  123. playing dance dance revolution or another game of that sort for ps2, game cube, xbox, etc.. helps alot. my game cube version has a workout mode and at the end it tells you how many calories you burned. I’m telling you after an 8 minute song in expert mode i’m sweating like CRAZY

  124. I have searched for weight loss tips online for as long as i can remember and all i ever found were biased “facts” from weight loss companies trying to sell the latest gadget or pill. What a relief to finally come across this site! Thank you! I have lost 10 pounds in a month without pills, just my treadmill and a few diet changes that i don’t even feel.
    Thanks for everything

  125. I’ve come to an epiphany. At 55 I’ve come to the conclusion that chasing sweet stuff just isn’t worth the payoff, Somehow, (for me at least) I’ve found the switch and turned off a lifelong quest for sweet stuff. . It’s quite simple, whatever positive sensation or satisfaction eating a snickers bar or pastry may give, it only lasts as long as it takes to eat it. Beyond that, there is no satisfaction whatsoever, none at all, none! The acceptance of all this has led to some dramatic changes. Weight loss is a given, but other changes have been freeing. Good luck to everyone.

  126. This is some really great advice, I can’t wait to get started on my new lifestyle, thank you so much!

  127. Excellent tips! I was 318 down now to 268 and ongoing. No secrets, just a 3 mile walk everyday with the IPOD done without fail and 1800 calories a day, no special food just wholesome but under 1800.
    A couple of tips which work for me….
    NO coffee after breakfast ( I have 2 cups first thing to get things moving but none after breakfast as it brings hunger pangs)
    A mental trick when the walking/no Burger King anymore get to be tedious is….that as the weight goes down, every pound you lose shows up more! 5 pounds from a 300lb person shows up less than 5 pounds from a 200 pound person.

  128. I just read all 50 tips and the sad part is…I knew about everyone of them and I’m still…well having problems. But even though I knew about all of them, some how I’m motivated to just go get a glass of water. It’s so easy. I mean who doesn’t wanna lose up to 5 lbs in a week? Thanks for the little shove to get me motivated. I think I’m gonna go get a tall glass of water and then walk around my neighborhood.

  129. Hi!

    i just looked over all your tips and i must say a lot of them i have already learned and incrporated into my lifestyle and my journey to weight los success. I think it’s great that someone is trying to show others that it’s not about dieting it’s about a change in lifestyle and that you can be free to live and eat and still lose weight and keep it off. i ahve a couple of my own tips that i’ve learned along the way if you dont mind to hear them:

    1: when grocery shopping try as much as possible to stay on the outside of the store. the inner isle are where all the processed foods are. it’s ok to go through them every once in a while for certain foods, but the best place to get the healthiest and most untainted foods is the outer section.

    2: plan ahead your foods. if you plan ahead you are more able to pick foods that will be good for you and less likely to binge, snack, or stray from your goal throughout the day knowing what you have to look forward to and you aren’t constantly having to wrry about what am i going to eat today that i can eat. try planning a week in advance. i like to plan my meals on sunday and then make a list of anything i am going to need for all my meals and go shopping on sunday. this may not always work for others who don’t have the time, but if you can at least plan a day ahead it seriously does make a difference.

    3: make long term goals as well as short term goals: telling yourself you are going to lose a pound a week is great, but dont forget to make long-term promises as well. it’s been proven that those who have lost weight and were able to keep it off for a year were 90% more likely to keep it off for a lifetime. If you can promise yourself that you will be able to maintain your lost weight for a year, you are more likely to keep on track with your weight loss for good. don’t forget as well that whatever your goal may be you still need to be reasonable and give or take body 5lb. your body weight is constantly changing give ro take 5lb throughout the day based on eating excersise and sleep, so don’t fret if one day you lost a pound and the next day you gain one. it’s not the end of the world.

    speaking from experience, these tips along with the tips given by chris really do work. im 5’3″, I used to weigh 160lb and i lost 34lb in 3 months.i’ve kept it off for a year and a half now and i know i’m never going back!

  130. Wow!!!
    Thanks for all the tips! I knew many of these things for a long time, but your input to each really helped me see things differently. I can’t wait to start seeing progress using your tips!

  131. Pingback: Lombaxomba
  132. Hi Chris thanks for taking the time for producing such a great list of tips can see a few in there.That I could tell people about it would seem that you don’t always know all there is to know about weight loss certainly my findings.

  133. Great list and nice suggestions. For me, the three most important things were to watch my diet, exercise religiously, and replace soda with plenty of water. It’s worked great for me thus far, and I’m hoping you’ve been able to keep the weight off.

    It’s always a challenge. Good luck!

  134. These are all great tips. I think the key factor in losing weight is portion control. Still have the ‘sinful’ foods that you like but are not the healthiest for you, just don’t eat so much of it. Avoiding pop is good rule of thumb as well. Most pop contains so much sugar in the form of corn syrup that it can really screw up your system.

  135. Guide To Staying Healthy For Life

    As a child, I was nice, funny, and fat. And that combination made me perhaps the most vulnerable kid my age I knew. I had been both accepted (invited to parties and sporting events in friends’ backyards) and rejected (picked last on teams, called “fatso” as I played) by my peers.

    So thrilled I was for having been invited to anything AT ALL considering my appearance, I found myself berated, in public, even by my closest of “friends.” One time in seventh grade an older boy decided to call me fat the whole way home on the bus. As I waited for my stop, hiding in my seat, embarrassed, and afraid I might cry, I hoped that my best friend, seated right behind me would jump up to my defense. Instead, he jumped up and ripped on me as well, having obviously decided that being friends with the other, older, thinner boy would do more for him socially than I could. And since I had made it clear to my friends that I would come back for more, he didn’t really risk losing my friendship at all.

    And then I grew up. I placed limits on how others could treat me. I lost some weight, but was still heavy, but disallowed anyone from thinking I was less than them. Suddenly, my sense of humor and kindness made me among the more popular kids in school. As for my “close friend” on the bus, I explained that once he “walked away from me, he could keep on walking.”

    Being fat isn’t a crime, and it doesn’t make you gross. But you can’t make anyone think more of you, or treat you the way you deserve to be treated, until you think more of you, and treat yourself with the respect you hope for from other people.

  136. The tip of joining online support groups of like-minded people is really a unique tip, which I didn’t thought of and didn’t found anywhere else. Great informative resource for weight management.

  137. I agree with David, on top of all the great things you mentioned above get a good set or two of measuring cups and a good digital scale. Part of the reason we are all overweight at Americans is because we don’t know proper portion sizes.

  138. I just wanted to correct you on something that you said in this. “muscle weighs more than fat” I hear this all of the time and I don’t see how you figure that muscle can weigh more than fat. A pound of muscle and a pound of fat are both a pound?

  139. Hello, This is Mary

    I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven’t had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn’t sell them anymore. He told me to look on the internet. It’s disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.

    I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don’t want
    just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.

    Could anybody here recommend someone in New Brunswick?.

    Thanks, Mary

  140. Hello, This is Mary

    I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven’t had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn’t sell them anymore. He told me to look on the internet. It’s disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.

    I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don’t want
    just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.

    Could anybody here recommend someone in New Brunswick?

    Thanks, Mary

  141. These are the best tips I’ve ever read. I hope it’s ok to put a link from my site to these tips. BTW, loved the Airplane Safety too – great family entertainment. 😀
    Best of luck

  142. Hi. i really don’t have much to say. I’m just glad i read this. Oh yeah…I’m GUESSING that this may be a od article, but i watched a doc. that Omega-6 is overly consumed by americans. thats cuz of all the oil they get from having too much fries and that stuff…im not saying only Americans hve this problem. Basicly it’s anyone who normally eats deep fried things…etc. with a lot of veg. oil, and oils in general…cuz they have A LOT of Omega-6…
    anyways. im happy to have seen this page!!

  143. Excellent, excellent tips!! Thank you so much for putting this huge list of 50 weight loss tips together. The tips are amazing and they will help so much with achieving my weight loss goals (I hope).

    Shana Lee

  144. I’m 19 and I weight 210 lbs I’m 5″2 or 3 and I’m having hard times cutting out my cravings and was looking for some tips on how to lose weight at home and i have saw a health person but they didn’t help they just told me my BMI and weight me. (we don’t have a dietian in my town) . Worse I also have issues regarding Ibs diet . I have it kinda bad and I want to know what foods I can and cannot eat alongside following your beneficial ( or authority document ! ) tips ?

  145. These tips are amazing and very down-to-earth. Much of it seemed like common sense, but, it was brilliant to hear it from someone who has been through it all.
    Thanks for taking the time to share this great advice with the world!