30 Simple Diet and Exercise Tips For Losing Weight

Due to the way our culture has made it easier than ever to gain weight – we now have to arm ourselves with more knowledge than ever!

Here are 30 simple diet and exercise tips for losing weight!

  1. Don’t EVER think of your new eating habit as a “diet”. A diet implies you will one day stop. Instead tell people it’s your “lifestyle”. You will do this forever.
  2. Eat more protein! It will keep you fuller for a longer period of time.
  3. Split your meals into 3 to 5 smaller meals. You will have more energy and less fatigue with smaller changes in blood sugar levels by eating smaller.
  4. Keep a water bottle or jug that is reusable full! Drinking water throughout the day is not only healthy – it will keep you full and improve energy levels.
  5. Be aware of when you get intense cravings for carbohydrates and eat an hour or two earlier to combat them. Nighttime eating attributes to most weight gain and most people reach for the snacks right after work!
  6. Use a smaller plate if possible. This will trick your mind into eating less.
  7. Eat less carbs. That means less breads, rice, noodles, etc. Your body uses carbs as fuel so without them you will use your current fat stores.
  8. Try exercising in the morning on an empty stomach. Your body has no food and you will use fat stores as a source of fuel.
  9. Keep a calendar on your fridge. Make a check mark for every day you eat healthy or acheive a specific goal. Even something as small as not drinking soda that day will make a big difference.
  10. Take an energizing supplement or cup of coffee before exercise. Many studies show improved levels of metabolism, calories burned and overall performance. More exercise equals more calories burned!
  11. Keep up to date on fitness tips and tricks. You can subscribe to many online sites or magazines. There is such a huge wealth of knowledge that it will take you several months to years to learn most of it.
  12. Keep a log of the food you eat! Even if you just write down a list at the end of the night. Be honest with yourself!
  13. Avoid potato chips, crackers or other salty carbohydrate snacks! You might finish the bag before you know it.
  14. Don’t deprive yourself of your favorite “cheat meal”. Remember if you eat right most of the time you WILL lose weight. Struggling to eat healthy is not a long term solution and the chance for “rebound eating” will occur if you NEVER let yourself eat what you love.
  15. Wait at least 10 seconds between each bite. It’s hard to do but you will not “outpace” your natural hunger signals. You can also count 30 chews per mouthful to prevent fast eating.
  16. Don’t ever grocery shop on an empty stomach! Eat a full meal prior to shopping to significantly reduce the amount of junk food you buy. Your stomach (and your wallet) will thank you.
  17. After cooking dinner, but before eating, always put all extra food away. You are less likely to eat if its not already sitting deliciously on the counter!
  18. If you have an ideal body physique in mind, take a picture and put it up on the fridge. You will think twice about eating poorly.
  19.  If you are dedicated to exercise daily or perform some small task daily to lose weight, tape a piece of paper near your bed or on the ceiling where you sleep. Now you have a nice little reminder to do it daily!
  20. Don’t expect to lose weight at the same pace you do after starting a new lifestyle. As you body fat becomes less and less it becomes much harder to lose weight. You will have to learn and better yourself throughout your plan.
  21. Use your first to measure your food! Ball up your fist. That’s 1 serving!
  22. If you go to the gym, always keep a packed bag of extra gym clothes in your car. You never know when the opportunity will strike throughout the day! Waiting to go home and get ready for the gym greatly decreases the odds you actually go.
  23. Start a smoothie habit! Add protein powder, fruit, veggies, peanut butter, etc. There are tons and tons of recipes online and is a nice healthy treat before or after a workout for energy.
  24. Keep bad food out of sight! Hide it away. A quick glance will trigger an intense craving. Why do you think fast food billboards are so effective? Speaking of which throw away junk mail that has pizza on it. Those always get me…
  25. DON’T overdo fruits. Yes they are healthy. Yes they are good for you. Fruits are often overeaten and can cause weight gain too. There is only so many sugars (healthy or not) your body needs to function optimally. Between extra fruit and a piece of cake there is no comparison of course, but your trying to really improve your diet. Use fruit to curb cravings but don’t eat a fruit bar. Remember the “fist size” rule for portioning? Did you JUST eat 1 fist size of fruit for breakfast? C’monnnnn admit it…
  26. Cook in bulk and prepare your meals! I cook several chicken breasts, rice and broccoli every week. I then separate the meals into Tupperware containers with correct portions. Now I can eat at home or on the go without having to worry about portions, cooking, etc. Cravings kick in when you have to work for your food. Give yourself a break and do it ahead of time when you have more energy!
  27. Get your loved one’s on board! If your family knows you are trying to lose weight they will not pressure you too much. They might even become inspired and join you. You are far less likely to eat bad if your family is there to judge you.
  28. Use technology to meet simple goals. With items like FitBit, Jawbone and Nike +, you can now track your calories burned among many other useful statistics. You can even go online and check your long term progress to see where/when you typically exercise less or more and correct the habits.
  29. Everyone’s an expert. Or at least thinks they are. They are not you. They don’t know what you go through. Do what works for YOU. Take recommendations with a grain of salt and only apply if it can realistically fit your lifestyle.
  30. Keep accountable – stick with an exercise program! If you are unsure of how to exercise or progress properly, you can call (586) 884-4565. We’d be happy to help you out with any questions and recommend more tips and tricks.
  31. I lied. One more. Have fun! Remember this is a lifestyle change now – NOT A DIET. Try to find ways to change your lifestyle to a healthier one. Those that track progress, force themselves to go to the gym, and fight cravings are likely to do them automatically in the future. In the future you won’t ALWAYS have those intense cravings!


There you have it 30 31 Simple Diet and Exercise Tips For Losing Weight! Take what you can apply to your life TODAY and start with it. You will see progress over the long term and feel better as a result.

Learn About This Author

Alex Borja

Hello, I founded www.borjapt.com and my clinic, "Borja Physical Therapy And Weight Loss Clinic" located in Sterling Heights, MI. I help people get out of pain, back to activities they love and promote long-term health! I envision a world in which we are all free to take an active role in our healthcare, not restricted by 3rd party institutions which unfortunately makes up our current health care system. I believe that health providers that deliver the best service and value to it's clients, should be accessible to anyone who wants to be seen - regardless of health insurance card in their wallet or referral source. I hope this site helps you learn more about how you can learn to manage, eliminate and lead a happy, healthy life!