Dietgirl's Top 20 Weight Loss Tips

People often ask me for diet and weight loss tips so I've put together my top 20. This is seven years of tricks, tweaks, discoveries and epiphanies all condensed into one handy list. Hopefully you'll find something helpful here for you!

1. First, start with the big picture. Write down your goals and be specific. What do you want to change? Where do you want to be a  year from now?
   
2. Next, focus on the details. Every day we make dozens of tiny decisions that can spell the difference between whether we lose weight or gain. Do you pick the muesli for breakfast or the chocolate muffin? Do you spend twenty minutes on the couch or twenty minutes on a brisk walk? Small changes can add up to huge results.
   
3. Start exercising - no matter what your fitness level. At 25 stone I could only shuffle to the end of the street, but I gradually built up to the whole block. Within a couple of years I was running! Don't compare yourself to others, just work within your limits and take it slow and steady.
   
4. Eat breakfast. A wholesome breakfast makes me feel smug, satisfied and determined to stay on track all day. My favourite is porridge/oatmeal, livened up with grated apple and cinnamon, or chopped banana and teaspoon of peanut butter.
   
5. Be kind to yourself and your body. You don’t have to look in the mirror and chant, “I love me! I am beautiful!” but at the same time yelling at your thighs won’t encourage your weight loss efforts.
   
6. Make your treats miniature. Instead of banning dessert, I choose smaller portions – like an apple crumble baked in a ramekin dish or a small bar of Green and Blacks chocolate. I get my sugar hit without dangerous leftovers!
   
7. Lift weights. It won’t make you bigger – it’ll make you svelte and strong! If you’re worried about loose skin, resistance training is the best thing you can do to tone your body as you lose weight.
   
8. Planning is crucial. Every Saturday I take ten minutes to plan our meals for the coming week. I choose from a list of easy, tried-and-true recipes, so it’s quicker to cook than phone for a takeaway.
   
9. Buy your groceries online. It saves time and you’re not tempted by all the sights and smells of the supermarket. Or tortured by your screaming children.
   
10. Feel your emotions, don’t feed them. In times of stress it’s tempting to bury your feelings in cake – better to feel bad about binging than tackle the real issue! But try to find non-edible ways of coping – I highly recommend kickboxing classes.
    
11. Go Greek. If you’re a cream or sour cream fiend, 0% or 2% Greek yogurt is an excellent substitute. It's low in fat, protein-rich and incredibly creamy. Dollop into meringue nests and top with fresh fruit. Splodge onto a bowl of chilli. Swirl into butternut squash soup.
    
12. The best exercise is the one you enjoy. So what if your best friend swears by aerobics at dawn? If you’re a shift worker or just plain grumpy in the morning, this will never suit you. Choose an exercise you like and do it when it’s most convenient for you – this way you’ll stick with it.
    
13. Stock your office pantry. It's much easier to ignore the vending machine when I’ve got half an orchard sitting on my desk and a drawer full of oatcakes, nuts and seeds.
    
14. Have a cuppa. When hunger strikes and it’s not meal time, I make a cup of tea. This gives me time to figure out if I’m really hungry or if I’m just bored or cranky or upset. Herbal tea is great – experiment until you find one that doesn’t taste like grass clippings!
    
15. Have a moan. Losing weight isn’t easy, but you don’t have to feel alone in the struggle. Start your own blog, sign up for a message board, or join in the conversation in the Dietgirl comments. Remember, we’re all in this lardy boat together!
    
16. Put the scales in perspective. Don’t fret over small fluctuations – focus on all the healthy things you’ve been doing for your body. Get out the tape measure or have a pair of “measurement jeans”, so you’re not dependent on the scales for feedback.
    
17. Be adaptable. Make your weight loss plans fit around your life, not the other way around. Sometimes circumstances will change – a new job, a family crisis, moving house – and suddenly your usual routine doesn’t work. The trick is to be flexible and know when it’s time to tweak your methods.
    
18. Set a non-scale goal. Why not train for a charity 5k race or challenge yourself to do ten push-ups? Focusing on fitness means I don’t fret about the numbers so much. And all those endorphins make me feel less inclined to go on a chocolate bender.
    
19. Accept that sometimes it’s going to suck. Despite your best intentions, there will be days when you fall into a bag of crisps. But long-term success is about persistence, not perfection. It’s picking yourself up when you fall, over and over again.
    
20. Don’t wait to be “skinny” to start living your life. If you have dreams of traveling or writing a book or learning to scuba dive, don’t think you need a smaller bum before you deserve them. Your life is happening right now – so forget about your wobbly bits and jump right in!  

© Shauna Reid 2008.
Please feel free to link to these tips but do not reproduce without permission.

Where to from here? Why not:

• Share your own weight loss tips by leaving a comment below
•   Subscribe to Dietgirl via email or RSS
• Read the latest entry or
• Browse the Dietgirl archives

Comments

[1 · Posted by j @ roadtoambition]

Marvo, my friend. This is EXACTLY what I needed to say today. Thank you!

[2 · Posted by j @ roadtoambition]

*see* today, not say! :)

[3 · Posted by k]

Excellent!!! And a lot of these tips have helped me :-)

[4 · Posted by]

i hav jus cried afta finishin the book in 24 hours( no mean feet with twin three year olds 2 look after!) i am so happy 2 find like minded people, i hav 6 stone 2 loose again(did it b4 twins!) and hav jus started pushin the buggy a mile and a half everyday with now 6 stone twins in(does that mean i'm pushi 12 stone?) thanx shauna x jo in preston

[5 · Posted by donna]

Fab Tips!! they all make sense.
I have printed them out as a reminder

[6 · Posted by Becky]

I'm waiting for your book to show up at my doorstep, but I decided I would start reading your blog right away. Thank you for being such a great encouragement! I am starting out right where you started & knowing that someone else made it through is helping to give me strength. The tips are great. I'm printing them out and putting them all over my house.

[7 · Posted by Dani]

Awesome and helpful post! THANK YOU!!

[8 · Posted by Frannie1968]

I was so excited to find the book,especially after reading "Tales from the Scale". What a wonderful, heartfelt memoir--it definitely speaks to anyone who has battled their own desire to eat compulsively. Your persistence in making it to your goal is really inspiring--thanks so much for sharing your story :)!

[9 · Posted by Above Average Gal]

These are great tips! I have you listed in my "inspiration" section of my weight-loss blog!

[10 · Posted by Reem]

Have been reading your book, working out at the gym and watching my food...up until last night...full force binge! I'm fine when I'm on my own planning my days but once I get invited or entertain it seems that all my good intentions and willpower melts away :( Oh well, woke up and went to the gym and came here for inspiration....THX

[11 · Posted by Julie Villafuerte]

A big thank you from Texas! I just finished your book and gave it to my sister to read. I ordered 3 more on Amazon for my friends. It's nice to know someone else has felt the fat girl freakouts! I've gone from 223 lbs to 172 lbs and I sometimes still get them...I like what you said, it's not about perfection, but persistence. I am a terrible cook too, wish your 25 recipe link worked-maybe in the future? Thank you!

[12 · Posted by No more Excuses]

Your book has arrived. I had to tear myself off the couch to care for the menfolk in my life. You are so smart and witty and honest. It pains me to hear you not believe in yourself, however. Some of your one-liners could be philosophy for life. And such determination. How does one stick to Weight Watchers? I diet 3 days, eat the house out the 4th day. You are a brilliant, talented woman, and funny. I look forward to another evening of pleasurable reading.

[13 · Posted by cristyna acosta]

hi im glad for you and very surpraised for your patiens whith your own bodie

[14 · Posted by bhavin shah]

I believe following these tips is all that is needed to loose weight. I have lost 25 pounds in last one year so I could connect with your experiences. I have read about you today, you are my inspiration going further. Keep it up :-)

[15 · Posted by sarah]

Hey Dude, I bought your book randomly in Sydney, im from the Uk but travelling in ozz right, I have weight gain from travelling but im trying to let it bother me, your book sums up probably everything thats going on for me right now apart from a bloke! but im working on the hot ozzie men! take care i passed ur book on to another girl in the hostel so im sure it will be well travelled take care and thanks x