15 Ways to Drop the Pounds and Keep Them Off

15 Ways to Drop the Pounds and Keep Them Off

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1. Set Goals


It’s important to have a plan when beginning your workout routine. Setting goals should be the first step towards your plan. How much weight are you trying to lose? Are you trying to build muscle? There are many things to think about when it comes to setting goals. Most importantly, make sure your goals are realistic. Setting realistic goals promotes a more positive attitude. Unrealistic goals may get you down, and damper your mood; this is because you may feel like you’re not reaching them fast enough.

2. Eat Breakfast

Breakfast is known to be the most important meal of the day. That being said, start your day off with a healthy breakfast, give yourself the nutrients needed, and the energy to start your day. Eating breakfast is proven to improve concentration, give you energy, help with weight loss and boost your metabolism.

3. Start Your Meal With a Salad

Starting your meals off with a salad is a great way to keep off that unwanted weight. How? Well, a healthy salad is good for you, one that has oil based dressing, mixed with fruits, veggies and nuts. Eating this before your meal will, in turn, cause you to eat less food when your actual meal comes; thus resulting in fewer calories consumed.

4. Put Your Salad Dressing on the Side

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Your salad dressing can literally contain more calories than your entire salad! It is proven, when salad dressing is on the side, you will eat less dressing, resulting in less calories and fat consumed.  

5. Eat Nuts

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It is a proven fact that nuts keep you fuller for a longer period of time! Try almonds. According to Womens Day, “almonds contain the most fiber per serving, which can keep you fuller, longer.”

6. Stand up Throughout the Day

According to Health.com, “The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work and you could drop an extra 6 pounds over the year.”

7. Get Some Sleep


Getting enough sleep is extremely important when it comes to weight loss. When you sleep fewer hours your brain is not set up to function entirely, therefore aiding in poor decision making.

8. Eat Whole Grains

Eating healthier is important when it comes to maintaining your weight. Incorporating whole grains into your healthy diet is very important for dropping weight and for your health. Whole grains reduce the risk of asthma, colorectal cancer, heart disease, stroke and type 2 diabetes. *Tip: always substitute for whole grains when you can! Try whole grain pasta and bread.

9. Stay Hydrated

Staying hydrated is key to dropping pounds and keeping them off. Water is essential for the health of your digestive system. It also is great for decreasing your appetite. According to Womens Day, “people who drank two cups of water before their meal ate 75-90 fewer calories than people who drank no water at all.”

10. Brush Your Teeth

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Brushing your teeth after every meal is a psychological cue to stop eating. So next time you are itching for a snack… Just brush your teeth! Brushing your teeth right after you eat makes it less likely you will snack or eat again later. Under a time crunch? Just use mouthwash.

11. Don't Weigh Yourself Often

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Daily weigh-ins are not a good idea, you should only be weighing yourself once every two weeks. Weighing yourself everyday may give you unclear results. For instance, your weight may fluctuate for reasons such as bloat, eating salty foods and drinking a lot of fluids. 

12. Track Your Progress

It’s an amazing feeling when we start seeing results. Knowing that all of our hard work is actually paying off! Keeping track of your results is the motivation you need to get yourself up, out of bed, and out to the gym. Once you start seeing results, you will find yourself more motivated toward accomplishing your ultimate goal.

13. Have a Positive Attitude

Positive thinking is key to a motivational  workout, while a negative attitude is detrimental to losing weight and keeping it off. You will never want to get out of bed and go to the gym when you’re thinking “ugh I don’t want to do this.” Try waking up, taking a deep breath, and thinking “this morning workout is going to be a great start to my day!

14. Meditate

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Are you easily stressed out? Try meditation. Stress is associated with weight gain and meditation helps relieve stress. Therefore, adding meditation to your daily routine will help leave you in a calm and relaxed state of mind. Some forms of meditation include, Reflective Meditation (analytical meditation), Mindfulness Meditation, Heart-Centered Meditation and Creative Meditation.

15. Find a Workout Buddy

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Some of us are less motivated in the winter months. Getting a workout buddy helps you stay motivated, promotes healthy competition and makes your average gym session so much more fun! So, get out there! Find yourself a supportive friend, schedule gym sessions and commit yourself. After all, you can’t let yourself or your friend down.