6 Weight Loss Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Eat the Same Meals Daily

View this post on Instagram

A post shared by Sofe Ring | Certified Nutrition Coach (@sofe.ring)

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Eat More Eggs

View this post on Instagram

A post shared by LIAM TOPHAM // FITNESS & NUTRITION COACH (@theliamtopham)

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink as Much Alcohol

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

View this post on Instagram

A post shared by LIAM TOPHAM // FITNESS & NUTRITION COACH (@theliamtopham)

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.