More Than 50 Tips to Help You Lose Weight and Keep It Off

POPSUGAR Photography | Sheila Gim
POPSUGAR Photography | Sheila Gim

There's no denying that losing weight can be hard and frustrating. It takes commitment, hard work, and, for many, a complete lifestyle makeover. But armed with these 51 techniques, losing weight suddenly becomes easier.

If you're looking for quick fixes or a lose-10-pounds-in-10-days kind of promise, then you've come to the wrong place. But if you want an insider's guide on how to lose weight and keep it off for good, keep reading. From basic weight-loss fundamentals to hacks you can incorporate into your lifestyle, these weight-loss tips will help you reach your goals.

01
Set New Goals
POPSUGAR Photography | THEM TOO

Set New Goals

Even if the first 10 pounds are already off, it's important to redesign fitness goals as you progress. As you do this, remember to always celebrate healthy accomplishments like hitting a new running milestone. The simple act of acknowledgement does wonders for motivation.

02
Get Cooking
POPSUGAR Photography | Matthew Kelly

Get Cooking

Dining out occasionally is a nice way to spend an evening, but avoid making it a habit. The secret ingredient at many restaurants is butter and excessive oil — in other words, more calories. Studies have repeatedly shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you control ingredients and also helps manage portion sizes. At a loss for what to do in the kitchen? Here are some healthy recipes to help get you started.

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Eat Foods That Fight Fat
POPSUGAR Photography | Nicole Perry

Eat Foods That Fight Fat

Since every calorie counts, make sure you are stocking up on filling foods like almonds and oatmeal, as well as soybeans and sweet potatoes. Don't fear the MUFAs either; monounsaturated fatty acids are a good type of fat that may help you keep weight down, so make sure to add avocado and nuts like almonds to your daily diet.

04
Monitor Your Progress
POPSUGAR Photography | THEM TOO

Monitor Your Progress

With all your hard work eating right and exercising, find an accurate way to keep track of your progress. Hopping on a scale, although not everyone's favorite thing to do, is one way to monitor how much weight you've lost. But if weighing yourself gives you anxiety, then monitor your progress by taking measurements or seeing how your clothes fit.

05
Don't Be Distracted
POPSUGAR Photography / Sheila Gim

Don't Be Distracted

It seems like everyone is attached to cell phones these days. Even if you're using one to stream a workout playlist, stop texting or chatting with a friend when you're at the gym. Giving full attention to a workout keeps you focused and allows you to maximize results. The payoff is the weight-loss results you are bound to see.

06
Make Life About Fun
POPSUGAR Photography | Matthew Barnes

Make Life About Fun

Since stress is shown to cause weight gain by increasing cortisol levels and triggering the body to eat more — especially foods high in sugar and fat — make sure you give yourself time to relax and unwind. And it's an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie burners!

07
Keep a Food Journal
POPSUGAR Photography | Matthew Barnes

Keep a Food Journal

Keeping a tally of all the calories you consume in a day is an effective way to help you stay on track, and research shows that keeping a food log can help you lose weight. Track your caloric intake on your iPhone with one of these apps, or use a journal if you prefer pen and paper. Not only will a food journal keep you on top of your calorie intake, but it will also keep you accountable for the kinds of food you are eating.

08
Play the Calorie Game Correctly
POPSUGAR Photography | Kat Borchart

Play the Calorie Game Correctly

Exercise has a lot of fantastic health benefits that have nothing to do with losing weight. In fact, you may not burn as many calories with your workout as you think. To lose weight, you still need to eat in a calorie deficit, so be mindful of how many calories you are burning and how many you are taking in. To find out how many calories you should be eating for weight loss, use this formula.

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Speed Up Your Metabolism
POPSUGAR Photography | Benjamin Stone

Speed Up Your Metabolism

Burn major calories no matter what you're doing by increasing your metabolism. Simple things like upping your strength-training routine and eating more protein can help your body burn more calories. Read on to learn more about how to boost your metabolism.

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Eat Your Veggies
POPSUGAR Photography | Jae Payne

Eat Your Veggies

Fruits and veggies are low in calories and often loaded with filling fiber, and it's best to aim for at least five servings a day. Why not make one of these 51 vegetable-focused recipes for your next meal?

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Keep Up the Bedroom Action
POPSUGAR Photography | Benjamin Stone

Keep Up the Bedroom Action

A lot of couples' sex lives can slow down a bit, especially if they've been together for a while. So here's a little reminder to make time for intimacy. Not only will it keep you emotionally connected, but also, there are many health benefits to getting busy, like a decrease in stress, which help benefit weight-loss goals.

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Get Sweet on Potatoes
POPSUGAR Photography | Grace Hitchcock

Get Sweet on Potatoes

Aside from providing ample amounts of vitamin A, sweet potatoes are a weight-loss wunderkind: they help increase levels of adiponectin, the blood-sugar-regulating hormone, in the body and have a relatively low glycemic-index rating, which can help prevent blood-sugar spikes after you eat. This, coupled with their already sweet and fibrous nature, can help keep hunger and sugar cravings away.

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Healthy Foods Don't Mean All-You-Can-Eat Portions
POPSUGAR Photography | Leta Shy

Healthy Foods Don't Mean All-You-Can-Eat Portions

Avocados, peanut butter, sweet potatoes, brown rice — these foods are all nutritious, but that doesn't mean they're void of calories. You still need to be aware of serving sizes, even for foods that are good for you. Here's a handy guide for portion sizes of calorie-dense healthy foods.

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Choose HIIT Workouts
POPSUGAR Photography | Benjamin Stone

Choose HIIT Workouts

If you're trying to lose a couple of pounds, stepping up your current workout routine may be all that it takes. And since time is of the essence, nothing gets results like sweat-inducing total-body HIIT workouts, which can torch more calories in less time. Check out our list of HIIT workouts that'll be sure to blast calories fast.

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Eat Breakfast
POPSUGAR Photography | Grace Hitchcock

Eat Breakfast

If you're not practicing intermittent fasting, starting your day with a healthy breakfast can help keep cravings at bay, regulate blood sugar, and keep you on track with your healthy eating goals for the rest of the day. Choose a breakfast that's high in protein to give you energy and full of fiber to keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.

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Mix Things Up
POPSUGAR Photography | Benjamin Stone

Mix Things Up

It's important to keep things fresh by mixing up your exercise routine. The variety will stop your body from hitting a plateau, and you'll be less likely to get injured or burnt out.

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Intense Cardio Is Key
POPSUGAR Photography | Kat Borchart

Intense Cardio Is Key

To rev up your body's calorie burn, do intense 45-minute cardio sessions a few times a week. A study published in the Medicine & Science in Sports & Exercise Journal showed that an intense cardio session can slash an additional 190 calories post-workout. While research is still not solid on what produces this increase in calories burned, most data leans toward the afterburn effect, in which a period of intense activity causes the body's metabolism to spike and burn off more fat than usual.

Some intense cardio workouts to try include running, indoor cycling, or interval training (like this pyramid treadmill workout).

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Eat 8 Grams of Fiber in the Morning
POPSUGAR Photography | Nicole Perry

Eat 8 Grams of Fiber in the Morning

One key to losing weight is eating foods that keep you full, avoiding later hunger pains that tempt you to eat high-calorie foods. For the first meal of the day, eat at least eight grams of fiber. Try these 10 high-fiber cereals or breakfast meals that contain at least 10 grams.

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Exercise in the Morning
POPSUGAR Photography / Sheila Gim

Exercise in the Morning

Finding time to exercise no matter what time of day is important, but if you need that little extra push when it comes to burning calories, then try exercising in the morning. Studies have found that exercising in the morning before breakfast can help you burn more fat, and prioritizing it first thing in the day ensures you get it in before excuses have time to take over (hello, Netflix!)

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Go For Protein, Not Sugar
POPSUGAR Photography | Jae Payne

Go For Protein, Not Sugar

While pancakes and danishes are appealing for brunch, sweets aren't something to devour regularly at breakfast. High-protein choices, like eggs, yogurt, and whole grains, are lower in calories, provide long-lasting energy, and help to curb midmorning cravings for sugary pick-me-ups.

Here are some high-protein breakfast ideas to try.

21
Drink Water
POPSUGAR Photography | Kat Borchart

Drink Water

Aside from keeping you hydrated, regular water consumption, recent studies show, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and simply eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. Now that's a reason to stay hydrated!

22
Get Stoned
POPSUGAR Photography | Grace Hitchcock

Get Stoned

With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries have anti-inflammatory properties that could help you lose weight. Registered dietitian Cynthia Sass recommends eating the fruit on its own in a raw, natural state.

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Shorten Your Workout
POPSUGAR Photography | Benjamin Stone

Shorten Your Workout

You can shorten the amount of time you spend working out by maximizing your efforts. Short, intense cardio workouts can be just as effective as longer ones, and fitting in a solid 10-minute workout is better than not moving at all. Start with one of these 10-minute workouts that will work your entire body!

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Push Your Body
POPSUGAR Photography | Benjamin Stone

Push Your Body

If you don't feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, choosing heavier weights, or adding time under tension may make all the difference.

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Limit Your Calorie Intake
POPSUGAR Photography | Nicole Perry

Limit Your Calorie Intake

Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It's difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo: each day, cut out 250 calories from your diet and burn 250 through exercise. Choose to either cut out one 250-calorie item, such as a serving of ice cream, or omit a few small things that add up to 250 calories a day.

It's also important not to exceed your recommended daily calorie intake. Check out this formula to figure out how many calories to eat for weight loss. Don't dip below 1,200 calories to prevent going into starvation mode, which makes your body hold onto the weight.

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Don't Skip Your Evening Workout
POPSUGAR Photography | Kat Borchart

Don't Skip Your Evening Workout

If you're not a morning exerciser and you do choose to work out at night, make sure you still make it a priority. At the end of a hard day, it's easy to make an excuse and not get that workout in or go for that run. Keep yourself committed and schedule it in your calendar like you would a meeting or doctor's appointment. And honestly, who couldn't use an extra boost of endorphins after a tough day at work? If it's too dark to head outside to exercise, these at-home workouts will do the trick.

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Get Some Sleep
POPSUGAR Photography | THEM TOO

Get Some Sleep

Life gets hectic, but make sure you're getting enough sleep. Besides strengthening your immune system, proper rest also ensures healthy eating habits. On a daily basis, sleepy people eat more, and getting enough sleep can help you lose weight in other ways. After all, think about all the workouts you skip when you're too tired to get to the gym. Aim for seven to eight hours a night. Having trouble falling asleep? Check out this breathing trick.

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Get Up and Out — No Matter How Short
POPSUGAR Photography | Matthew Barnes

Get Up and Out — No Matter How Short

Even when you're swamped, stay active with a 10-minute break to rev up your body. Get outside for a walk at lunchtime as a proactive way to promote weight loss, and get sunshine as an added bonus.

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Helpful Eats
POPSUGAR Photography | Nicole Perry

Helpful Eats

Chickpeas and apples may be a dieter's best friends. Chickpeas have been found to help dieters break bad snacking habits, and one study found an association with eating apples or pears and weight loss in women.

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Watch Your Drink Calories
POPSUGAR Photography | Nicole Perry

Watch Your Drink Calories

Between those refreshing margaritas and a hankering for a midday mimosa, a day off can be all the convincing you need to spend it imbibing. But watching your drink calories is important if you want to lose weight. Stick to one of these low-calorie cocktails, or skip the cocktails altogether and choose flavored water or some of these refreshing, hydrating snacks.

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Muscle Power
POPSUGAR Photography | Benjamin Stone

Muscle Power

Building muscle through strength training helps give your metabolism an upward bump. While how much is unclear, one thing is known: muscle burns calories at a higher rate than fat when your body is at rest. Even if you consider yourself an active person, make sure to incorporate strength training into your fitness routine. Otherwise you run the risk of losing muscle mass. Try this beginner's four-week strength program.

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Once the Weight Is Gone, You Can't Go Back to Your Old Ways
POPSUGAR Photography | Nicole Perry

Once the Weight Is Gone, You Can't Go Back to Your Old Ways

You used to devour a big bag of potato chips with your lunch, but when you decided to lose weight, you replaced it with a side salad. Now that the weight is off, don't go back to your chips habit. Losing weight is a lifestyle change, not something you do until you reach your goal. It's important to keep up the healthy habits you adopted to lose the weight in the first place if you want to keep it off. Give yourself room for indulgences, but make sure it's all in moderation. For more tips on how to keep off the weight you lost, check out this post.

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Pack a Lunch
POPSUGAR Photography | Nicole Perry

Pack a Lunch

Taking the time to pack a healthful lunch is one of the best ways to stay committed to a healthy meal plan. Most of the time when you do eat out, the calorie count is a mystery, since many foods aren't labeled. Being able to account for all the ingredients in your food will help you stay committed to your weight-loss goals and not be surprised by what you're actually eating!

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Eat More Frequently
POPSUGAR Photography | Jae Payne

Eat More Frequently

It may seem counterintuitive, but if you find yourself constantly famished, eating more and more often can help you lose weight. Frequent meals — about five or six in a day — can help you fuel your body and keep hunger at bay. Plus eating larger volumes of healthy foods that are full of lean protein, fiber, and other nutrients — rather than foods high in refined carbs and processed ingredients — helps give you energy and keep you full without all the calories. Just make sure you are still sticking within your daily calorie target.

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Join a Fitness or Weight-Loss Community
POPSUGAR Photography | THEM TOO

Join a Fitness or Weight-Loss Community

Whether it's a national program like WW or a private Facebook group, being part of a weight-loss community is a great way to find support on this sometimes difficult journey. Aside from utilizing the program's tools, many sites allow you to leave comments and messages on other members' profiles. In fact, Eduardo Grunvald, MD, program director at UC San Diego's Weight Management Program, told POPSUGAR the biggest indicator of weight-loss success and keeping it off is having a supportive environment.

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Invest in New Gear
POPSUGAR Photography / Sheila Gim

Invest in New Gear

In the same way you can't wait to wear those new shoes you bought, pick up some cute fitness gear. You'll be surprised how eager you'll be to throw it on and head to the gym! It doesn't have to cost a fortune either: splurge on a single item from Lululemon or Sweaty Betty, but fill in the blanks with some of our picks for cute but inexpensive gear, like pieces from Old Navy.

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Always Pay in Cash
POPSUGAR Photography | Jae Payne

Always Pay in Cash

The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.

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Travel Smart
POPSUGAR Photography | Mark Popovich

Travel Smart

Just because you're going on vacation doesn't mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don't take up too much space, like resistance bands and disc gliders. Here's one editor's tip for working out on vacation.

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Don't Keep Treats in Your Cabinets
POPSUGAR Photography

Don't Keep Treats in Your Cabinets

Chips and chocolate: these two foods are like kryptonite, especially when readily available in your home, so make sure they never cross your doorway. You can't eat something that's not in the cabinets, after all. Host of The Biggest Loser Alison Sweeney has a tortilla chip problem, and she keeps herself healthy by never stocking this snack at home. The more healthful food you keep in the home, the more likely you are to snack smarter.

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Keep It Fresh
POPSUGAR Photography | Roberts

Keep It Fresh

Maybe you don't eat a ton of junk food, but there are still some seemingly healthy — but highly processed — foods out there. Get as close to nature as you can, and eat a diet filled with all-natural whole foods. Fresh, organic produce and pasture-raised lean proteins are a good place to start. Whole foods will help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all your workouts!

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Don't Obsess Over the Scale
POPSUGAR Photography | Mark Popovich

Don't Obsess Over the Scale

It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Although we mentioned earlier that regular weigh-ins can keep you on track, it is possible to overdo it. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but also factor in that what you see isn't always the most accurate measure of weight-loss efforts. You could be building fat-burning muscle, which could be pushing the number up. Track your progress with measurements or progress photos, too.

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Cut Up Your Food
POPSUGAR Photography | Mark Popovich

Cut Up Your Food

It may seem juvenile to cut food into tiny pieces, but the strategy works. A study found that cutting up food helps trick the brain into thinking there's more on the plate, which can translate into eating less while still feeling satisfied.

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Live an Overall Active Life
POPSUGAR Photography | THEM TOO

Live an Overall Active Life

Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight, but don't skip moving about in your everyday life. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden; all these things make up NEAT, or nonexercise activity thermogenesis. NEAT is vital to help you burn calories to lose weight and keep it off for good.

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Drink Green Tea
POPSUGAR Photography | Jenny Sugar

Drink Green Tea

Water's not the only metabolism booster in town. Studies have shown that drinking green tea can give your metabolism a tiny increase — it may not move the scale a whole lot, but it could add up at the end of the week or month. Not only that, but the beverage has got some major antioxidant power and can keep you hydrated and full, so drink up!

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Enjoy the Food You Eat
POPSUGAR Photography | THEM TOO

Enjoy the Food You Eat

One of the worst things you can do when you're trying to lose weight is to not give your body enough food. Instead of depriving yourself, make sure to give yourself small indulgences and treats you enjoy — especially since occasional high-calorie foods won't wreck a healthy diet. In fact, they can do quite the opposite: having a healthy relationship with food may help you from going overboard later.

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Snack Right During the Day
POPSUGAR Photography | Anna Monette Roberts

Snack Right During the Day

Sugary or sodium-laden snacks seem to always be available at the office. Resist temptation by coming prepped to work with healthy snacks that won't break the calorie bank. In the morning, cut up some fresh fruit or veggies, or make one of these healthy high-protein snacks.

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Practice Portion Control
POPSUGAR Photography | Anna Monette Roberts

Practice Portion Control

Portion control is essential for losing weight and keeping it off. Healthy foods, like nuts and avocado, are still calorie dense and could make you gain weight. Make sure to check the serving size on food labels, and invest in some of these handy products that help keep portions in check. The key is to always strive for balance and moderation on your plate.

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Limit the Empty Calories
POPSUGAR Photography | Anna Monette Roberts

Limit the Empty Calories

Although you can enjoy your favorite treats in moderation, a diet filled with calorie-dense, nutrition-void processed food can impede your weight-loss goals. Not only will they cause you to eat extra calories, but they can also trigger cravings, cause bloating, and disrupt your GI health. Aim for whole, unprocessed foods as much as possible, including vegetables, fruits, whole grains, and lean protein.

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Use Your Friends
POPSUGAR Photography | Benjamin Stone

Use Your Friends

Maintaining a healthy lifestyle can be much easier with the support and motivation of like-minded friends. Having a healthy support group can lead to better choices for yourself; you may end up moving more, swapping healthy recipes, and making other lifestyle choices that can contribute to weight loss.

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Get Your Downward Dog On
POPSUGAR Photography

Get Your Downward Dog On

Most people think of yoga as relaxing and calm, but there are a ton of poses that make muscles quiver and get the heart rate up, which can make for a big calorie burn. The next time you're breathing in basic poses, try these challenging variations.

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Eat Baskets of Blueberries
POPSUGAR Photography | Nicole Perry

Eat Baskets of Blueberries

Not only are blueberries an antioxidant powerhouse, they've also been shown to play a role in reducing belly fat. Blueberries are loaded with anthocyanin, which has been shown to alter the activity of genes found in human fat cells, making it more difficult to put on weight. I bet you can't wait to make one of these healthy blueberry recipes now.

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POPSUGAR Photography / Sheila Gim