I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it's achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.
Track Your Food Intake
Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.
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Prioritize Protein and Fiber
Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.
Stay Hydrated
Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.
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Strength Train & Move More
Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.
Watch Portions & Eat Mindfully
Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.
Get Quality Sleep (7-9 Hours Nightly)
Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.
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Stay Consistent & Adjust as Needed
When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network's Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.
