Many people start the year with a renewed commitment to getting healthier or losing weight, but often struggle to stay motivated, especially if they don’t see results right away. This is why it can be so important to find (at least) one tactic that really works for you.
Of course, it’s important to remember that there is no such thing as an instant fix or an overnight miracle that will magically make the pounds disappear. healthy diet and fitness Habits take time to develop, so you need to be prepared for a long-term commitment. But finding an action move that produces results can help you keep the momentum going, so stick with it. We asked 10 people who’ve experienced major fitness breakthroughs to share the one thing that made the biggest difference.
Strategies that may help you lose weight
Consider a long-term lifestyle change
“One of the changes that helped me succeed Weight Watchers You adopt the mindset that this is a lifestyle, not a diet. I know this sounds very cliche! But once I realized that—and how you can really enjoy all the foods you love so much (in moderation, of course)—it made all the difference. Meal prep also helped me guess the meals. Making this a part of my routine was key to helping me achieve my goals.” — Samantha Putz
Related: 25 crock pot slow cooker recipes
Retrain your taste buds
“I struggled to have a sweet tooth for Kamel life. It didn’t matter how many times I tried to quit sugar – I always fell back on sweets soon after. I finally decided to see if I could retrain my taste buds, on a whim. Every time I craved something sweet, instead, I had something salty. Sometimes it was just a few salt crystals if I didn’t have anything else. It killed the sugar craving instantly and over time I stopped craving sweets. Now, when I have something sweet, I only have a few bites and that’s too much for me. It has become very sweet to me. Losing the last 5-10 pounds was so much easier when I didn’t have to constantly fight my sweet tooth.” —James Green, Owner, Cardboard cutouts
Eliminate high-sugar drinks
“Quitting soda and sugary drinks was the key to my weight loss. I lost 60 pounds just by cutting out soda. I didn’t even drink a lot of soda, but it had a lot of added sugar. Cutting out soda was the first change I made and I didn’t “I wouldn’t change anything else in that time. This achievement gave me the motivation to start making more changes. I would recommend anyone who wants to lose weight to try this one thing. You risk failure if you try to change too many things at once.” Gladys Santiago, Co-Founder Worth fighting boxing
Related: Is the popular Red Mountain weight loss program right for you?
Make it easy to exercise at home
“The change that finally helped me recover and stay on track was putting together a Gym in my house. I started slowly with some handy equipment from my mom—dumbbells, a curl bar and some weights—but it was enough to get me into a routine and eliminate the things I hated at commercial gyms. Slowly over the past four years I’ve added more and more equipment, and now my gym is as nice as a commercial gym, without all the things that bother me.” —Kyle DeVine, Creative Director at Kaizen DG
Keep a food journal
“I started tracking my food intake using a food diary. This may seem like a small and simple thing, but it was a game-changer for me. Before I started tracking my food, I had no idea how many calories I was consuming or what items “The nutrients I was getting from my meals. But once I started writing down everything I ate, I could see exactly what was going on in my body. I could identify unhealthy habits and make more informed choices about my food choices.” – Carly Campbell, mother on purpose
Pay attention to portion sizes
“The big difference that helped me start noticing my weight loss was reducing my portion sizes. It can be difficult to keep portion sizes in mind when we cook our own meals, or when we go out to eat at a restaurant that wants to sell us extra dishes and calories. More carefully, chew slowly, and drink water throughout my meal to really help me notice when I feel full. By slowing down when I eat, I’m healthier than I’ve been in years.” Troy Portillo, COO Studypool
Avoid fad diets
“The number one thing that finally made a difference in terms of my weight loss was giving up the idea of dieting and embracing the idea of healthy eating. I tried keto, paleo, low fat Dietsand everything in between. However, feeling deprived all the time constantly undermined my efforts. By focusing on eating whole foods with fewer processed ingredients, I was able to cut calories without reducing the enjoyment of my meals. It sounds simple, but a little psychology can go a long way in losing weight.” —John Stevens, COO, USA Snowshoe rentals
Make fitness a priority
“I was inevitably pushed to work out on the back burner all the time, thinking I would do it tomorrow when my schedule filled up each day instead of forcing myself to make time to work out and stick to that schedule. That tomorrow situation turned into several months of putting off workouts and my health took a hit. Once If I decide to make work a non-negotiable priority, my health has taken a turn for the better. You have one body. You have to take care of it.” Nick Mueller, COO HawaiianIslands.com
Related: We found the 25 best exercises on YouTube
Find a good fitness trainer (in person or remotely)
“I didn’t like my weight, a global pandemic, and being out of work for 18 months was tough. Add on having diabetes and high blood pressure, and things just got tough. I wanted to do something for myself, so I started looking up workouts and came across Mighty Health. It’s more than just a fitness app – it’s family. The workouts are great and the encouraging texts from my coaches gave me the push I needed to shed the extra pounds and get to where I wanted to be. On top of losing 50 lbs, I even quit smoking! I am now the best version of myself and eat cleaner than ever before. Friends notice the change, too. I get so many compliments on my new look. Mighty Health is a great app that really came at the perfect time! – Renee Walker
Explore the potential benefits of various types of fasting (within healthy limits)
“In 2020, I was about halfway into my five year mark Keto Journey when I read The Complete Guide to Fasting: Heal Your Body with Intermittent, Alternating, and Extended Fasting Written by Dr. Jason Fung and Jamie Moore. I was intrigued by the science and cited studies that taught readers about not only the benefits intermittent fasting But also longer fasting periods. I learned a lot about the concept of “starvation” being mind above command and how fasting enables autophagy to cleanse cells, along with how fasting supports weight loss goals, type 2 diabetes, and heart health. After reading the manual, I’ve upped my game from daily intermittent fasting to longer fasting practices that have successfully resulted in weight loss while stopping.” – Tracy BlockCPG Recipe Developer and Founder Mass media around the world
Then, check these out HIIT workouts for beginners.