{"id":5542,"date":"2021-12-07T19:14:10","date_gmt":"2021-12-08T02:14:10","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=5542"},"modified":"2026-02-09T16:53:51","modified_gmt":"2026-02-09T23:53:51","slug":"6-weight-loss-tips","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2021\/12\/07\/6-weight-loss-tips\/","title":{"rendered":"Weight Loss Tips"},"content":{"rendered":"

6 Weight Loss Tips to Set Attainable Weight Loss Goals<\/h2>\n

These 6 weight loss tips will help you to set attainable weight loss goals.\u00a0 They will also help you to identify challenges and give you tips on how to navigate them.<\/p>\n

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You\u2019re three days into a new weight-loss plan when a friend invites you to her blowout birthday party.\u00a0 It is complete with a bevy of fried appetizers, pizza, cakes, and unlimited champagne.<\/p>\n

You want to stay the course, but you also want to enjoy yourself \u2014 and the impulse to down a plate of crispy coconut shrimp is all too real. Sound familiar?<\/p>\n

No matter how disciplined you\u2019ve been or how\u00a0determined you are to lose weight, it\u2019s easy to fall out of step with your weight-loss goals in certain social situations.<\/p>\n

For most people, the path to losing weight is anything but linear. \u201cIt seems like weight-loss hurdles and setbacks are around every corner,\u201d says Krista Maguire,\u00a0R.D., C.S.S.D., and nutrition manager at Beachbody<\/span>.<\/p>\n

\u201cIn fact, [your] own body is programmed to hold on to the weight it has\u00a0when you restrict energy\/calorie intake,\u201d she says.<\/p>\n

As if retraining your body to shed extra weight wasn\u2019t difficult enough, you also have to navigate a variety of different social activities and situations \u2014 from Sunday brunch to office parties \u2014 that can hinder your progress.<\/p>\n

Before you learn how to\u00a0confront and conquer these obstacles, however, it\u2019s important to understand\u00a0why<\/i>\u00a0weight-loss setbacks happen in the first place.<\/p>\n

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Weight-Loss Setbacks Are Totally Normal<\/strong><\/h2>\n

Setbacks can occur for a variety of different reasons, Maguire explains, some of which could include constant exposure to tempting foods (whether in-person or via advertising),\u00a0lack of accountability, or a\u00a0lack of knowledge\u00a0about what is or isn\u2019t healthy.<\/p>\n

Another common reason for a setback, according to Kimberly Gomer, M.S., R.D., L.D.N., and the Director of Nutrition at\u00a0Pritikin Longevity Center + Spa<\/a>, is setting\u00a0unrealistic goals\u00a0when it comes to your diet and exercise regimen.<\/p>\n

Of course, \u201cunrealistic\u201d has vastly different meanings for different people, so think of it like this: Any weight-loss plan that\u2019s too difficult for you to maintain or pushes you back to your old habits isn\u2019t going to help facilitate lasting change.<\/p>\n

\u201cWe all need to find\u00a0sustainable<\/em>\u00a0exercise and eating plans<\/a>\u00a0that complement our goals and lifestyle,\u201d says Gomer. \u201cWhen our eating plans and exercise [routines] are too restrictive they sometimes fail.\u201d<\/p>\n

First, Set Attainable Weight-Loss Goals<\/strong><\/h2>\n

Before you start trying to lose weight, Gomer says it\u2019s crucial to set\u00a0attainable short-term goals\u00a0and create a game plan for making them happen.<\/p>\n

Start small, whether that means incorporating one vegetable into every meal or taking a 30-minute walk twice a week, then brainstorm several practical, concrete actions you can take to accomplish that goal.<\/p>\n

To stay accountable, Maguire suggests writing out your weight-loss plan and displaying it somewhere visible in your home. \u201cThis makes it seem like more of a contract you\u2019ve agreed to, and [you] are more likely to see it through,\u201d she says.<\/p>\n

But remember: Even though discipline is essential to losing weight, it doesn\u2019t have to be a grueling or miserable experience.<\/p>\n

In fact, the key to developing long-lasting, positive exercise and eating habits is to make modifications and changes that work\u00a0for<\/em>\u00a0you and help enhance your life.<\/p>\n

Maguire says you should look at how you can continue eating what you love but in a healthier way.<\/p>\n

\u201cFor example, you can still go to your favorite restaurant, but perhaps order a grilled fish dish instead of crispy fried shrimp tacos or have one glass of wine [instead of] a gigantic frozen margarita,\u201d she says.<\/p>\n

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6 Common Weight-Loss Challenges &\u00a0How to Navigate Them<\/strong><\/h2>\n

Challenge: Finding healthy options at happy hour<\/h3>\n

Solution: Ditch the fancy cocktails and fill up beforehand<\/h3>\n

Happy hour is a fun way to unwind from work and catch up with friends and colleagues, but it can also be the\u00a0perfect storm of temptations.<\/p>\n

That\u2019s because alcohol lowers your inhibitions, so when you\u2019re one or two glasses deep, you may be more likely to order a second plate of nachos, especially if you show up to happy hour with an empty stomach.<\/p>\n

Even if you can resist the bottomless mozzarella sticks, there\u2019s the alcohol: \u201cAlcohol has \u2018empty calories,’\u201d says Maguire, \u201cmeaning that for the amount of energy it provides, it\u2019s pretty much [devoid] of nutritional value.\u201d<\/p>\n

Not only that, but research suggests that our bodies register thin liquid calories differently than\u00a0solid or semi-solid liquids and foods<\/a>, which is why you can drink several glasses of alcohol without feeling full, she adds.<\/p>\n

To avoid overdoing it, nix the sugary cocktails in favor of drinks with fewer calories. \u201cStick to wine, single spirits like vodka with a no-calorie mixer, or light beer,\u201d says Lauren Harris-Pincus, M.S., R.D.N., and owner of\u00a0NutritionStarringYOU.com<\/a>. \u201cYou can lower the calorie content further by having a wine spritzer to increase the volume of your drink,\u201d she adds.<\/p>\n

When it comes to food, Harris-Pincus recommends eating a\u00a0small, healthy snack\u00a0beforehand to take the edge off your appetite. Look for something packed full of fiber and protein, like a piece of fruit and handful of nuts, or a hard-boiled egg.<\/p>\n

Challenge: Eating healthy when you travel<\/h3>\n

Solution: Pack snacks and do your research<\/h3>\n

When you\u2019re on a business trip that requires you to be in conference rooms or trade show halls all day, fueling your body with whole, unprocessed foods may seem like a particularly impossible task.<\/p>\n

\u201cFast food, less-than-stellar airport cuisine, and office meeting snacks usually don\u2019t include leafy greens or fruit, \u201d says Maguire.<\/p>\n

That\u2019s why\u00a0planning ahead\u00a0is crucial: \u201cCheck online to see what food options are available in your airport terminal and pack some\u00a0waist-friendly snacks\u00a0([like] bananas and apples, nitrate-free\u00a0salmon or turkey jerky, trail mix, hummus and veggie packets, or a nut butter and jelly sandwich on whole-grain bread) that travel well,\u201d she adds.<\/p>\n

You can also pack your favorite\u00a0Shakeology<\/a>\u00a0flavor and shaker cup to mix with water for a satisfying snack loaded with protein. Or keep a\u00a0BEACHBAR<\/a>\u00a0or two in your bag for snacking emergencies.<\/p>\n

For situations where you can\u2019t pack your own food, don\u2019t panic \u2014\u00a0look for healthy menu items\u00a0(look for grilled, baked, and steamed foods instead of fried or battered) and\u00a0make smart modifications, like swapping fries for a green salad or wrapping your burger in lettuce.<\/p>\n

Challenge: Social events that involve dining out<\/h3>\n

Solution: Pick a healthy dish and practice mindful eating<\/h3>\n

Social activities that revolve around food \u2014 like brunch or dinner \u2014 can be daunting when you\u2019re trying to lose weight. In addition to a menu filled with tempting options, you may also\u00a0feel pressure to indulge simply because everyone else is.<\/p>\n

Another potential problem? When you\u2019re eating out with other people, you\u2019re focused on your conversations and not on the food in front of you, Maguire says, which can lead to\u00a0mindless eating.<\/p>\n

Instead of shoveling forkfuls of food into your mouth or reaching for the breadbasket on autopilot, practice mindful eating. Take small bites, chew your food thoroughly, and slow down so you can savor your meal.<\/p>\n

To find a tasty dish that works for your goals, Maguire recommends scoping out the menu online and choosing your meal in advance. Committing to a healthy dish before you even show up will make you feel more confident and in control of your\u00a0cravings.<\/p>\n

Choosing something more wholesome means you have a little wiggle room to treat yourself if, say, those Parmesan truffle fries are calling your name.<\/p>\n

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Challenge: Eating healthy at the office<\/h3>\n

Solution: Meal prep your lunches for the week<\/h3>\n

Eating nourishing, satisfying foods throughout the workday can increase your energy levels, improve your alertness, and keep you headed in the right direction. But making smart food choices at the office is\u00a0way<\/em>\u00a0easier said than done, especially when the office kitchen is full of pretzels and mini cookies, with nary a piece of fruit in sight.<\/p>\n

\u201c[Many] corporate offices have no healthy options in the vending machine, have a constant cycle of donuts and bagels in the meeting or break room, and may not have healthy restaurants nearby to pick up a decent lunch,\u201d says Maguire.<\/p>\n

To avoid reaching for a fist-sized chocolate chip muffin and a handful of crackers for lunch, you need to come to work prepared. Enter meal prepping.<\/p>\n

Plan one or two meals ahead of time to rotate in and out, and be sure to stock a desk drawer or cabinet with\u00a0easy, nutrient-rich snacks\u00a0so you always have something healthy to reach for.<\/p>\n

Challenge: Parties at other people\u2019s homes<\/h3>\n

Solution: Bring your own healthy dish<\/h3>\n

Going to a barbecue, dinner party, or another food-centric shindig at a friend\u2019s house may mean fewer options that meet your goals.<\/p>\n

Events like these \u2014 where the food choices are out of your control \u2014 can often be a source of anxiety for people trying to lose weight.<\/p>\n

Whenever possible, find out what\u2019s being served in advance. If you know there won\u2019t be many healthy options available, Harris-Pincus recommends contributing something of your own. \u201cBring a dish that\u2019s fruit- or veggie-heavy so you\u2019ll have at least one item to fill up on that\u2019s lower in calories,\u201d she says.<\/p>\n

Another option is to eat something light and healthy beforehand\u00a0then nibble on a small plate of food when you arrive.<\/p>\n

\u201cRemember though, that isn\u2019t free reign to keep nibbling,\u201d Maguire warns. \u201cDish up a small plate, enjoy it, and instead of going back for seconds, start socializing instead.\u201d<\/p>\n

Challenge: Wanting to treat yourself while you\u2019re on vacation<\/h3>\n

Solution: Be mindful of portion sizes<\/h3>\n

When you\u2019ve taken the time to plan a relaxing trip, save your money, and take two weeks off work, the last thing you want to worry about is your diet. \u201cIt\u2019s part of the experience when in another country or even another state to try local specialties,\u201d Maguire says.<\/p>\n

But instead of restricting yourself, just be more selective. \u201cChoose your indulgences carefully and wisely,\u201d says Harris-Pincus.<\/p>\n

If you know you\u2019re not a major fan of sweets, skip the famous chocolate-filled pastries so you can dig into something you actually love, like a slice of Neapolitan pizza or side of chips and guac.<\/p>\n

Just be aware of\u00a0portion sizes<\/a>\u00a0and do your best to fill up on veggies, fruits, and lean protein as much as possible to offset any less nutritious choices.<\/p>\n

Another tip: \u201cChoose things you wouldn\u2019t usually make at home (e.g., order the Ribollita soup in Italy instead of spaghetti with marinara sauce),\u201d says Maguire, \u201cand share plates so you can try multiple dishes without having to commit to the whole plate or bowl.\u201d<\/p>\n

The Takeaway<\/strong><\/h2>\n

It does take work to stay on-track, but meal prepping, planning ahead, and exercising portion control can help you make smart decisions in any situation. But it\u2019s equally important to cut yourself some slack if you slip.<\/p>\n

If you do\u00a0fall (or jump) off the wagon, don\u2019t give up or wallow in guilt. \u201cAvoid the \u2018I blew my diet so I may as well keep eating\u2019 state of mind,\u201d Harris-Pincus says.<\/p>\n

One unhealthy or high-calorie choice doesn\u2019t negate all your previous healthy decisions. Remind yourself how far you\u2019ve come, then move forward.<\/p>\n

From the Team Beachbody Blog – Paige Smith<\/a><\/span><\/p>\n<\/div>\n<\/article>\n<\/div>\n