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7 Tips for Losing Weight and Keeping it Off

For many, losing weight can be a struggle. Many individuals spend thousands of dollars on ineffective or overhype weight loss products in the hopes that they can shred an inch or two.

If losing weight has been challenging, here are seven valuable tips to help make your weight loss journey more manageable and productive.

1. Set realistic weight loss goals

Losing weight should not be an all-or-nothing endeavor. To achieve a healthy and sustainable weight, you need to be realistic with your goals. Instead of chasing quick fixes, focus on long-term, lasting weight loss strategies.

2. Seek professional help 

If you’ve been struggling to lose weight on your own, it may be best to seek the help of experts. If you reside in Ohio, do an online search using keywords such as Functional Medicine Columbus Ohio, to help you find a reliable weight loss doctor.

These professionals can provide you with a sustainable, safe, and effective weight loss tailored to your health needs and lifestyle.

3. Evaluate your eating habits

Food is not always hunger-motivated. To succeed in weight loss, you need to know why, when, how often, and what you eat. Do you frequently reach for a snack whenever you’re stressed or anxious?

Is food your go-to recovery partner after a sad incident? Examine your eating habits so you can efficiently identify your triggers and develop healthier coping strategies.

4. Avoid skipping meals

A common misconception of many people is that not eating breakfast or skipping a meal or two can help them lose fat quickly. Not only is skipping meals counterintuitive, but it can also negatively impact your health in the long run.

Instead of forcing yourself to go without a meal daily, concentrate on minimizing your portion sizes. Use a smaller plate to prevent yourself from getting a bigger serving, and remember to eat slowly and deliberately.  

5. Stay hydrated

Another basic way to lose weight is to stay hydrated. Our bodies need enough water to function properly and the more water you consume, the fuller you will feel. 

While the daily water requirement varies per person, the recommended amount is 15.5 cups of fluids daily for men and 11.5 cups of fluids for women. Bring a tumbler or water bottle with you every day so you can track the amount of water you’re consuming. 

6. Reduce your processed food consumption

If you’re fond of processed food products, then losing weight will definitely be a struggle. Ultra-processed foods usually contain high amounts of sugar, salt, fat, and calories, which can significantly lead to weight gain, especially when consumed daily.

Rather than binge eating junk foods or unhealthy snacks, make better food choices and go for a whole-food diet.  

7. Keep moving

The key to losing weight is burning more than you eat. Whether it’s doing yoga poses in your living room, taking a few laps in the community swimming pool, or lifting weights, make it a point to exercise for at least 30 minutes a day.

Integrate your exercise into your daily routine and do your best to follow it religiously. 


Losing weight is a balancing act. Refrain from focusing on the scale and appreciate your progress, no matter how small it may be. 

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