10 Useful Weight Loss Tips You Can Actually Stick To

When we were younger, we thought we were invincible — that we could consume anything and it would never hurt us. That isn’t the case so much now when the reality of life has set in, and we realize that the pizza and beer we had last Friday night is causing us to bloat on Saturday morning.

Most people want to improve their bodies in one way or another, and the majority are wanting to lose weight. But weight loss is a struggle for a lot of people, not just in its actual execution, but also in determining which information to follow or not to follow.

You’ll get tons of tips from the internet, from experts, and they will vary from complicated tips to real advice you can follow. However, a lot of the information you come across could be convoluted and unrealistic.

No matter the info you come across, the bottom line is that it takes a combination of a well-balanced diet and consistent and engaging exercise to lose weight. What you do in the kitchen matters just as much as what you do in the gym. And it takes at least 8 to 12 weeks to see a significant change in your body.

We’ve narrowed down a few weight loss tips to consider, simple enough to follow, and ones that will guide you through this journey.

Today, Evolve Daily shares useful weight loss tips you can actually stick to.


1) Set long term and short term goals

healthy diet nong-o

Muay Thai World Champion Nong-O Gaiyanghadao is a supremely conditioned athlete.

Goal setting is very important in any setting, and you want to be both narrow and broad with the goals you set for yourself. In order to fully commit to your new and healthy lifestyle, you have to think of the big picture.

Imagine yourself a year from now, and how you want to look and feel. If your goal is to lose 50 pounds, then that’s what you should keep your eye on. At the same time, you have to also set small goals that are easily achievable, like starting with the first five pounds.

Through a combination of small and large goals, you can keep track of your progress without often getting derailed.


2) Keep your workouts dynamic

Workouts cannot be stagnant and repetitive. They have to be engaging and fun, so you don’t get bored. That’s why simply sticking to a workout routine isn’t going to cut it. You have to mix it up.

It’s also not good to go guns blazing right out of the gates. You have to ease into things gradually, increasing the intensity of your workouts as you progress through your fitness. This will prevent you from burning out.

As you go along, make adjustments and discover what works for you and what doesn’t. Remember, there is no perfect diet and exercise plan for everyone. And you have to be flexible in your plans.


3) Forgive yourself

Drian Francisco smiling

WBA Boxing World Champion Drian Francisco can always be found smiling and laughing.

Failure is a part of your journey, and you will no doubt fail as you go through the motions.

The hardest part of any health and fitness program is the first two weeks. Yes, you’re extremely motivated at the beginning, but once you’ve put a week of work in, that’s when doubt starts to creep in. You’ll give in to temptation a little more often, and find yourself lazy to work out.

Forgive yourself if you do fall into these temptations because that’s the first step to getting right back on the horse again. Try to stick with your commitments, even if you mess up. Don’t let failure discourage you from continuing on your mission.


4) Learn to cook your own meals

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Cooking is an essential part of your lifestyle change. It’s time to take control of what kind of food you fuel your body with.

When we go out to eat, we don’t have any insight as to what goes into our food. Perhaps the chef used a ton of oil to cook your bacon. Or maybe they added a little too much mayonnaise to your sandwich. When you learn how to cook your own food, you are in control, and you make these decisions.

This will empower you to make healthier decisions like opting for less sugar and lower carb intake, while increasing your protein and fiber consumption. Cooking your own food will allow you to understand what you are putting into your body and how it affects you.


5) Be fearless

lunctime muay thai class

Muay Thai is one of the most powerful and effective martial arts in the world.

Be fearless when it comes to taking control of your life and getting your health and fitness in order. Live your life, and don’t be afraid of change. Don’t be afraid of what others might think. Be proud of who you are and what you have set out to do.

If you want to be a better version of yourself, then there’s no other path than to face your fears — fear of failure, insecurity, fear of disappointment. It’s all a part of the journey. Sooner or later, you will have to face your own demons. The great thing about it is that you are more than capable of victory.


6) Start now

Muay thai class sky

Muay Thai teaches you to set goals and stick to them.

The best time to start your new health and fitness routine is now — not tomorrow, or next week. Right now, at this very moment is when you want to start. You don’t need the stars to line up perfectly before you start something good.

The first step to weight loss and a healthier you is always the ‘decision’ to start. When you make that decision, it’s like a switch you can turn on — a switch that says you will stop eating junk and start going for healthier choices, and strive to work out consistently each day.

Most people who have had success with their weight loss always think back and wish they had started sooner, so start now.


7) Work around your schedule

boxing aleksi toivonen

ONE Superstar Aleksi Toivonen from the Evolve Fight Team hitting the heavy bag at Evolve MMA (Far East Square) in Singapore.

You don’t have to get up at 5 am if you’re not used to that sort of thing. If you’re a night owl, then work out at night. Find a comfortable time during the day that you can consistently say is your workout time and stick to it. Do what works for you and work around your schedule. Don’t add that extra pressure on you to stick to some sort of unrealistic time frame.

Also, don’t forget that this is a lifestyle change for you. It’s not something temporary. So don’t just stop when you reach your goal. Keep going and maintain your healthy lifestyle.


8) Find like-minded people to share your journey

Two BJJ students wearing gis laughing.

Pantxika trains BJJ, Muay Thai, boxing, and WarriorFit.

Find people who are as passionate as you are to reaching your goals. You’ll be surprised how many people want to achieve the same goals, and how you can help each other stay motivated and stay focused.

Cut out the negative people in your life that only serve to criticize your choices and don’t offer any useful or meaningful opinion. You don’t need them and their negativity. Instead, and you’ve probably heard this before, surround yourself with positive people.

When you surround yourself with like-minded individuals and invite positivity into your day, you have the tools you need for success.


9) Don’t sabotage your progress

Nong-O throws a Muay Thai head kick in front of a brick building.

Muay Thai World Champion Nong-O Gaiyanghadao from the EVOLVE Fight Team is one of the greatest fighters in the world.

Don’t sabotage your progress by clinging on to what the ‘old you’ would find valuable.

For example, make one of your goals to fit into smaller clothes. Once you’ve trimmed down slightly, shop for a new wardrobe, and you’ll feel better about yourself instantly. Then discard your old clothes and give them up for charity. Don’t give yourself excuses to go back to your bad habits just because you have clothes that would fit you if you get big again.

The task of losing weight is just as mental and emotional as it is physical. You have to learn how to balance the three aspects.


10) Work towards other goals besides the number on the weighing scale


Consistency is key when trying to lose weight.

Last but not least, and perhaps the most important, the number on the weighing scale does not signify the progress you have made. In fact, the number on the scale fluctuates so much, sometimes more than five pounds a day, that it really cannot be trusted.

The number on the weighing scale actually fluctuates because of varying hydration levels you have during the day.

A better indicator of your progress is how you feel when you look into the mirror. You will notice the changes in your body better than a weighing scale does. It’s when you fit into smaller clothes or notice the healthier glow of your smaller cheeks that will make you happier to see than a number that goes up and down constantly.

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