11 Tips to Help You Lose Weight

Healthy habits for weight loss
Losing weight doesn’t have to be complicated. Use these tips to lose weight in a healthy and sustainable way. After all, there’s nothing better than losing weight and feeling great!


#1. Choose whole foods

They are nutrient rich, filling and are less likely to cause overeating than processed foods.

#2. Have a high protein breakfast

Eating a high protein breakfast may help reduce calorie intake, appetite and cravings throughout the day.

#3. Eat more fiber

Eating fiber is correlated with weight loss. Whole grains, vegetables fruits, nuts and seeds have a high fiber content.

#4. Choose foods that promote weight loss

Some foods are better for weight loss than others. These healthy weight-loss-friendly foods: leafy greens and other vegetables, cruciferous vegetables, beans and legumes, eggs, salmon, tuna, lean meats (chicken and turkey), cottage cheese, avocado, nuts and seeds, whole grains, fruits, condiments and spices (turmeric and cinnamon in particular), low-fat yoghurt.

#5. Eat slowly and mindfully

Eating quickly can cause weight gain over time, while eating slowly helps avoid eating more than you need.

#6. Limit sugary drinks and fruit juice

Empty calories from sugar are not only harmful to your body, but help promote weight gain and inflammation. While the sugar from fruit is a healthier alternative, in high quantities it can lead to weight gain – so proceed with care with fruit juices.

#7. Stay hydrated

Drink water throughout the day and aim for at least 2 liters of liquids daily.

#8. Drink coffee or tea

Coffee may help boost your metabolism, studies shows. Many supplements for weight loss include coffee as an active ingredient. However, proceed with care about the quantities, as coffee can also be a mental stimulant.

#9. Exercise

Move your body, in any way and as much as you can. Not all exercises were created equal, the higher the intensity the more calories you will burn. Popular types for weight loss include running, weight training, interval training, cycling, dancing, fitness and aerobic classes.

#10. Get quality night sleep

Sleep is important for overall health, and lack of sleep is one of the biggest risk factors for weight gain.

#11. Try to reduce stress

Stress increases appetite and sugar cravings and may promote weight gain. Stress can significantly influence your ability to maintain a healthy weight.



Sample meal ideas for fast weight loss



  • green smoothie with spinach, avocado, and vegetable milk, and a side of cottage cheese
  • boiled eggs with avocado and a side of berries
  • low-fat Greek yogurt with berries and almonds


  • smoked salmon, avocado and a side of asparagus
  • grilled chicken in lettuce wrap, black beans, red pepper
  • spinach and kale salad with grilled tofu, and celery sticks


  • turkey with mushrooms, onions, peppers and cheese
  • salmon with Brussels sprouts, and pine nuts
  • salad with asparagus, chicken, peppers, mango, avocado, spices, olive oil, and Parmesan

Snack ideas

  • trail mix with nuts, seeds and dried fruit
  • kale sticks
  • strawberries and brie
  • hummus and veggies
  • cottage cheese with fruit

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