Hey lovelies! Losing weight isn’t a walk in the park, but trust me, it’s worth it when you discover what works best for you.
In my years of experience in weight loss and fitness, I’ve picked up some tips along the way that have really helped me stay on track and feel great about my health.
Let’s go through these everyday weight loss tips that have made a REAL difference for me, and might just do the same for you :)
DON’T RESTRICT YOURSELF TO ANY FOOD
I kinda learned this one the hard way. Eating clean 100% of the time is actually quite difficult. I tried it and it lasted about 6 months, but when I did go back to allowing “junk” food, I ended up binge eating junk foods because I hadn’t had them in so long.
Don’t restrict yourself or say that any foods are off limits, because then you will just feel restricted! If you really want that piece of cake, eat it. But make sure you’re not eating these types of foods every day. Save them for outings, special treats, and cravings.
I’ll tell you what, you NEED to try the 80-20 rule :) This rule works wonders for me. About 80% of the time, I stick to healthy choices like veggies and lean proteins. The other 20%, I allow myself to indulge in treats, especially when I’m with friends and family or during special outings.
EAT CLEAN AS OFTEN AS YOU CAN
Make sure you try to eat clean whenever you can! Wondering what counts as “clean”? Check out my blog on clean eating guidelines to see which foods you should focus on.
Whenever possible, choose clean foods. This means preparing your meals in advance for the week, cutting down on eating out (which saves money too!), and avoiding impulse buys like chocolate at the store. By doing this, you’ll feel less guilty when you indulge a bit during dinners out or parties.
Check out my post on what I eat in a day, I make sure to still eat healthy even though I’m busy :)
GIVE UP WHITE CARBS
Giving up white carbs is a big step toward eating cleaner. It means cutting out white bread, rice, and pasta, and opting for whole-grain or whole-meal options instead. White potatoes are okay in moderation.
When I’m craving carbs, I often choose potatoes or fruit over bread. By ditching the white stuff, you’re not only making healthier choices but also setting yourself up for more energy throughout the day. It’s a simple change that can really pay off in your journey to feeling better and staying fit!
If you like white breads you can find alternatives just like this Protein Seed Bread!
EAT CARBS AFTER WORKOUT AND IN THE MORNING
The best time to have carbs is right after you finish exercising. Your body needs carbs to refuel after a workout, and at this time, they’re less likely to be stored as fat.
It’s the perfect moment to give your body what it needs to recover! After my morning workout, I often have a protein smoothie. If I work out in the evening, I usually include potatoes or brown rice in my dinner.
Here’s my favorite easy-to-follow banana protein smoothie you can try :)
Another good time to eat carbs is in the morning. Your body is better at using carbs for energy earlier in the day, so it’s good to have meals with carbs before lunch if you can. But if you worked out at night, go ahead and enjoy those carbs!
SNACK SMARTER
Snacking can be where many of us slip up. It’s so easy to give in to morning treats at work or those 3 pm sweet cravings. The key is to be prepared and choose healthier options.
Instead of reaching for unhealthy sweets in the afternoon, try snacks like boiled eggs, carrot sticks with dip, protein shakes, or nuts. If you’re craving something sweet, it’s okay to have some fruit or bake healthy treats like protein bars.
You can try my healthy chocolate protein bar recipe!
Tip: Watch your nut intake. While nuts are healthy, they’re also high in calories. I try to stick to just 1/4 cup to keep things balanced.
These simple changes can help you snack smarter and stay on track with your health goals.
RELATED POST: MY TOP 5 HEALTHY SNACK
CUT OUT ON SOFT DRINKS
Cutting out soft drinks is a big step toward better health. Even the diet ones need to go. Soft drinks are full of sugar, artificial sweeteners, and empty calories that can mess up your health and fitness goals.
Instead, try healthier drinks that are good for you. Water is the BEST choice—it’s important for keeping your body hydrated. If plain water is boring, add fresh fruits like lemon, lime, or berries for some flavor. Herbal teas are another great option, they come in many flavors and are good for you without the added sugars. For something fizzy, go for sparkling water with a squeeze of fresh citrus.
By cutting out soft drinks and choosing these healthier options, you’ll lower your sugar intake and feel better overall. You’ll probably see positive changes in your weight and energy levels, too. So, make the switch and enjoy a healthier lifestyle!
EAT LOTS OF GREENS
Try to eat greens as often as you can—aim for every meal if possible. In the morning, throw some spinach or a scoop of super greens powder into your smoothie. Add greens to your salads and sandwiches at lunch, and steam up some veggies for dinner.
I always check at the end of the day to see how many servings of greens I’ve had. If I haven’t hit my goal of five servings, I’ll make some extra steamed greens for dinner. This simple habit really helps boost your nutrient intake and keep you feeling great!
You can try doing this delicious green salad with crispy chickpeas and roasted jalapeño dressing!
ALLOW YOURSELF TO GET HUNGRY
It’s okay to feel hungry sometimes! Feeling hungry is your body’s way of telling you it’s working to burn energy. You don’t have to rush to eat at the first pang of hunger.
Learn to recognize when you’re truly hungry and eat only then. Understanding your body and its hunger signals can help you maintain a healthier relationship with food.
WRAPPING UP
Remember, losing weight isn’t always easy, but it’s truly rewarding when you find what works for you :) I’m cheering you on and want to say I’m proud of your dedication to your health journey. Stay determined, stay positive, and keep pushing forward—you’ve got this!
Love Rachael xx
SOURCES
- White Carbs – https://www.webmd.com/obesity/features/truth-about-white-foods
- Soft Drinks are Full of Sugar – https://nutritionsource.hsph.harvard.edu/healthy-drinks/sugary-drinks/
- Keeping Your Body Hydrated – https://health.ucdavis.edu/blog/good-food/why-its-important-for-you-to-drink-water-and-stay-hydrated/2022/07
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4 Responses
Hi Rachael and team, I absolutely love your programs and blogs, however I am in the first trimester of my pregnancy, so I just wanted to ask are then 10,000 steps per day, still recommended in this stage and should i follow the diet tips as of now. Very much waiting for your reply, Thank you.
Hey Jyoti,
Thanks for reaching out!
Congratulations on your pregnancy! We’re happy that you love our programs and blogs. Rachael’s programs haven’t been tailored for pregnant women. We’ve had women say they’ve done the program while pregnant with some modifications but every pregnancy is different and it may not suit everyone. As for the diet tips, it’s crucial to follow a nutrition plan that’s appropriate for pregnancy. However, we would recommend checking with your doctor first so you can be 100% safe.
Wishing you a healthy and happy pregnancy.
If you need anything else, please let us know.
Love,
Jannette
Hi! when you say health fool fads and talk about smoothies, acai bowls etc. are you talking about the store bought ones or even home-made healthy protein smoothies?
I just mean the ones from take away places. Don’t get me wrong, some might be good. But lots of them use coconut water, almond milk, juice and granola with lots of added sugar. If you make it yourself with the good stuff, then it’s great!