6 Amazing Keys to Proven, Successful Weight Loss

In my work as a Certified Health Coach, I have discovered many things that lead to successful, healthy weight loss. It is always exciting to see clients who successfully meet their weight loss goals. However, at some point throughout their journey to success, many stall for a little while in their  health and weight-loss goals. So from what I have learned, I wanted to share with you 6 amazing, proven keys to successful and sustainable weight loss and how you can kick-start great habits — and see results — immediately.

1.  Your mindset can help you break through plateaus.

Although many of us may know what is good for us to eat and what is not, it is still challenging to stay motivated. Often when you reach a plateau, a change is about to happen. When you are starting out on your pathway to better health and weight loss, like most of my clients, you will probably lose 6 to 8 pounds immediately (depending on the amount of overall weight you need to lose). But then there is a tendency to hit a plateau where weight no longer drops off consistently.

With weight loss, your body replaces fat in cells with water first. Water weighs more than fat. Once water leaves the cells, you see weight loss. That’s normal but it also is not why won’t be losing weight every day. You need to accept that plateaus are natural and when you reach a plateau, re-examine to see what is holding you back. Just hang in there, stick with the plan, revisit your weight-loss tips and secrets, and your body will respond.

This type of roadblock is also the time that you may need a coach, or someone in your corner, who will guide you through the uncomfortable phases and keep you on track, moving toward your goals.

2. Keep track of your water intake.

Everyone is aware of the fact that we should be drinking more water. As I’m sure you are well aware, that is easier said than done. It is often the first “habit” you forget about when you get off track. If one of my clients has gained weight or just is maintaining from week to week, the first thing I ask is, how is their water intake. In a lot of instances, their water intake is low. Water is key to eliminating cravings and curbing hunger. I try to drink 4 bottles of water a day and my bottles contain 16.9 fl. ozs., so well over 64 ozs. per day. You can log this in on a food journal, or even keep track on an app like MyFitnessPal.Whatever method you use, tracking it is a much more realistic way of making sure you reach your goal every day. If you don’t track it, you may easily over-estimate how much water you have taken in, and water is key to weight loss and healthy living.

Tip:  If, like many others, you don’t much care for water, try putting a couple of pieces of fresh lemon in your water (which also is a cleansing agent), or try putting a jug of water in the refrigerator and filling it with some of your favor herbs, fruits or even vegetables, to make it more tasty. You just leave the fruit, etc. soaking in the water overnight, and then just help yourself!

3. Eating out is a pitfall to weight loss. 

Some may argue that you are eating at a “healthy restaurant,” and that would work if it were true. Most of the time, restaurants have hidden ingredients, larger portions, and preservatives; all of which interfere with digestion and slow down weight loss. I try to encourage my clients and support them in reducing the number of times they go out to eat by showing them that they can make easy, healthy meals at home. You will find that when you do cook at home, you will lose more weight —  and save money. When my clients eat out, they tend to gain or maintain the same weight.

The key to this is to prepare ingredients ahead so that you can mix and match what you have prepared ahead to make simple healthy and delicious meals. Remember, you don’t have to make complicated meals. You can just pair up some vegetables (that you have prepared in advance) with a clean protein or whole grain, and there’s your simple, but healthy meal which will be key to weight loss. .

Tip:  Eggs are an easy protein to make at the last minute for any meal. Also you can stock up on some frozen black bean veggie burgers, which are also fast, easy, and good for you. Even better, make your own black bean veggie burgers and freeze some of them.

4. You don’t need to strengthen that “hunger muscle.” 

Are you one of those people who think that the only way to really lose weight is to learn to deal with the hunger you feel? It is a myth that hunger cues will subside over time, because they won’t. If you deprive yourself of food, it actually stands in the way of weight loss. Learn to listen to your body. When you’re hungry, your body goes into stress fat storage mode and your metabolism slows down, which prevents you from dropping pounds.

One of the keys to success which I have learned firsthand, is that you need to journal what you eat. You can use a simple notebook, a diary, or your smartphone. As I said before, I tend to use MyFitnessPal – not so much to track calories, because if you are eating the right foods and eat the correct portion sizes, you will lose weight. However, especially when you are first trying to lose weight, if you track your meals and snacks, you will keep yourself honest about what you are actually consuming —  you will see it in black and white  — and it will keep you on the right path. Tracking will also help you avoid skipping meals and feeling hungry. This is a key ingredient to successful weight loss.

5. What is your “cheating weakness?”

When people cheat on their eating goals, they have a tendency to overdo it in just a single meal — alcohol, dessert, fatty proteins, and pasta. But you don’t have to cheat like that. Instead, decide ahead of time, which one thing you are going to eat or drink during that specific meal. Maybe you want to have a little bit of dessert following your meal, or you want to enjoy a bit more alcohol — or maybe you want to eat that bread because the restaurant where you are eating, has one of the most delicious types of bread around. So, whatever your “cheating weakness” is, decide before you go, exactly which one thing you will splurge with and then stick to your decision.

6.  Make healthy food and snacks as simple as junk food.

Finally, another thing I have learned is that when you are talking about healthy snacks, make them as easy as possible. If you don’t, you will find yourself going to the grocery store or the convenience store to find something quick and easy. And what’s readily available at those places? You’ve got it: junk.

What I like to teach my clients is how to use products, like frozen meals, snacks, and on-the-go items, that are both nutritious and easy to make or eat. These aren’t always fresh vegetables and fruits, but they’re organic where possible, and  have just a few ingredients so they’re easy to make — and so much better than processed options.

Here are a few things you can try:

• organic veggie burgers
• organic frozen quinoa and brown rice;
• organic frozen vegan meals
• organic frozen vegetables and fruit
• gluten-free and organic black bean chips
• quinoa chips
• lentil chips
• chick peas
• homemade hummus or a good, organic hummus

While chips are still a packaged snack food, if you are really wanting something crunchy, eating a few organic gluten-free black bean chips isn’t going to hurt you. You will find yourself being more successful when you have some healthy foods on hand that are quick and easy to grab when you have cravings.

Remember, you are in this for the long-haul. You don’t just want to lose weight, but you need to keep the mindset that you are changing your way of eating so that you can live a long, healthy life, with sustainable weight control. When you have reached your goal weight, you will need some keys to success that will take you through your daily life and keep you successful!