11 Simple Weight Loss Tips

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years

Jessica Simpson through the years


  • Treat yourself by eating right and working out regularly, registered dietitian says
  • Weight loss should come from a series of lifestyle changes, rather than a diet
  • Willpower is a limited resource, so always have a plan in place to fight cravings
  • Be realistic about your weight loss; even a small amount can help your health

Editor’s note: People are buzzing about Jessica Simpson’s amazing weight loss transformation. We’re resurfacing this piece, originally published in September, so you too can reach your goal weight.

(CNN) — Dawn Jackson Blatner, a registered dietitian and nutritionist for the Chicago Cubs, is trying to change the meaning of the phrase, “Treat yo’self.”

Most people treat themselves by indulging in a gallon of ice cream or by lounging around the house, watching TV. Blatner wants “treat yourself” to mean exactly the opposite. Her definition is designed to give you more energy, help you lose weight and keep your body healthy.

“It’s preplanning your grocery list. It’s being in the grocery store and buying foods that nourish your body. It’s eating mindfully,” she told the audience at the Obesity Action Coalition’s annual Your Weight Matters[1] convention. “Those are really good things that when you do them, it’s treating yourself right.”

In other words, you deserve to feel good and look good, Blatner says. So putting in five or 10 minutes to plan your meals for the upcoming week or spending 30 minutes at the gym is the ultimate act of self-love.

“There’s no bigger gesture in this world that says, ‘You know what, Dawn? You matter.'”

Follow these 10 tips to “treat yourself” to a healthier, slimmer body:

1. Table. Plate. Chair.

Every time you put food in your mouth, you should have three things, Blatner says: a table, a plate and a chair.

These three items ensure you’re not sneaking snacks from the refrigerator late at night or gulping down 1,000 calories in your car from a fast food joint. And having them probably means you’re consuming more nutrients than a bag of potato chips would offer — unless you’re one of those weird people who puts potato chips on a plate.

“It’s my answer to eating mindfully,” Blatner says.

Eating mindfully, research shows[2], helps people pay closer attention to the enjoyment of eating and to feelings of fullness. Studies suggest people who eat mindfully consume fewer calories at meals, no matter how much is on their plate.

2. Willpower is a mental muscle. Exercise it.

Willpower is a limited resource, psychologist Sean Connolly of San Antonio says, but we all have it. The trick is in knowing how to use it efficiently.

“People list lack of willpower as the No. 1 reason holding them back from improving their lives in some way,” says Connolly, who works regularly with bariatric patients. “Willpower is not a gene. It’s a tool that we all have that we have to learn to use, develop and manage.”

Like any muscle, your willpower gets tired. So you have to plan, Connolly says, and know what you will do in situations that offer a healthy choice and an unhealthy choice. You also have to be prepared for emergencies, such as at the end of a long work day, when your willpower is exhausted and the drive thru window beckons.

Willpower also needs to be replenished daily. The best way to do this? Get enough sleep.

3. Be realistic.

Let’s be honest, most of us want to lose a lot of weight. And when we don’t — when we drop 5 or 10 and then hit a wall — we get discouraged and jump back on the fried food wagon.

One of the biggest obstacles to losing weight is unrealistic expectations, says psychologist Gary Foster, director of the Center for Obesity Research and Education at Temple University.

“The less you weigh, the less you need to eat and the more you need to move (to lose weight),” Foster says. “And that’s not fair.”

It’s nice to aim high, but successful losers drop an average of 8.4% of their body weight. If you weigh in at 200, that’s about 16 pounds. And losing those 16 pounds improves your health dramatically.

In other words, hoping to weigh what you did in high school will derail your plan before it starts.

“Life changes, and that’s not an apology or a cop out. It’s a realistic assessment,” Foster says. “What else in your life is the same at 45 as it was at 20?”

4. Find better friends.

It’s known as the “socialization effect.” Cigarette smokers hang out with other cigarette smokers. Drinkers hang out with other drinks. And overweight people hang out with other overweight people, says Dr. Robert Kushner of Chicago.

“What do you do if you’re hanging out with a group of people who are overweight?” he asks. You pick a restaurant. You go out for burgers and a beer. “You’re probably not talking about going rollerblading.”

We tend to pick up the habits of those we hang out with the most. So find some friends with healthy habits, and you’ll become healthier yourself.

5. Do a cart check.

You know the MyPlate diagram[3] — the one that shows how your plate should be split into fruits, grains, vegetables and proteins? Your cart should look the same, Blatner says. When you think you’re finished shopping, do a quick eye check to make sure it’s filled with about 25% protein, 25% whole grains and 50% produce.

“Choice is the enemy of weight loss,” Blatner says. She recommends planning out two healthy breakfasts, two healthy lunches, two healthy snacks and two healthy dinners for the week. Buy the ingredients you need for each and then rotate them throughout the week.

This gives you enough choice that you won’t get bored but not enough choice that you’re overwhelmed and end up looking for the nearest vending machine.

6. Do not eat in response to that thing.

You’re at the movies. It’s your cousin’s bachelorette party. Your son is at the top of his graduating class. It’s a ball game — and what’s a ball game without a hot dog? If you want to lose weight, avoid eating in response to “that thing,” Foster says.

Plan what you’re going to eat at these special — or not so special — occasions so you don’t have to rely on your willpower. And only eat when you’re hungry. There will be more food at the next thing.

7. Tell yourself: “I have the right to be thin.

Self-sabotage is a real problem in weight loss, Connolly says. A lot of times his clients say they want something and then go out of their way to make sure it doesn’t happen.

It’s not a lack of desire or motivation. “Something holds us back,” he says.

We have to learn to validate ourselves, Connolly says, because we’ll never get everything we need from other people. Tell yourself daily that you deserve to be healthy. You deserve to look and feel good. Then believe it.

8. Set S.M.A.R.T. goals.

If you haven’t heard this acronym before, memorize it now. Any goal you set should be specific, measurable, attainable, realistic and timely, says Eliza Kingsford, psychotherapist and director of clinical services for Wellspring. If it meets these qualities, you’ll be much more likely to achieve it.

Tell us your storyWe love to hear from our audience. Follow @CNNHealth on Twitter[4] and Facebook[5] for the latest health news and let us know what we’re missing.

For instance, “I’m going to be more active” is a goal. “I will walk for 30 minutes every day for the next month” is a S.M.A.R.T. goal.

It’s specific in that you know how much activity you’re going to do. It’s measurable — did you walk today or not?

It’s attainable and realistic; everyone can find 30 minutes in their day, and walking doesn’t require a lot of equipment or special training. And it’s timely because you’ll be able to see at the end of the month if you hit your goal.

9. Stand up.

Most of us now spend eight hours a day sitting at our desks at work, and two to three hours sitting at home. That kind of sedentary lifestyle is nearly impossible to counteract, Dr. Holly Lofton of New York says, even if you hit the gym for two hours a day (and who does that?).

She suggests wearing a step counter that will keep you aware of the movement — or lack of movement — you’re making throughout the day. Try standing up at your desk while on a conference call, or walking to a colleague’s desk instead of e-mailing him. Take the stairs. Park farther away. Everything counts!

10. Life will never be stressfree. Learn to cope.

Scientists disagree about whether stress itself produces a physical change in your body that can lead to significant weight gain. But we all know the effect a stressful day can have on our willpower.

The problem, Kushner says, is that there never will be a long period in your life without stress. And if we cope with everyday stress by indulging in brownies and vodka, the weight will continue to pile on.

“Life happens. It’s not so much stress that causes weight gain, it’s the coping, the push back,” he says.

The key is to learn positive coping skills. If work is stressing you out, take a 10-minute walk instead of hitting up the cookie tray in the breakroom. Take a yoga class at the end of a long week. Use deep breaths to get through a phone call with your mother.

And treat yourself to a stress-less day.


  1. ^ Your Weight Matters (www.yourweightmatters.org)
  2. ^ research shows (www.cnn.com)
  3. ^ MyPlate diagram (myplate.gov)
  4. ^ on Twitter (www.twitter.com)
  5. ^ Facebook (www.facebook.com)

Original Story Here


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    • Lo<3
    • March 16, 2014

    What Are Some Good Weight Loss Tips? I know eating right and exercise which i try my best to do both but is there anything else I can do? I am not like overweight but i just want to have a better body.

    1. Reply

      Weight Loss Tips
      –Drink more water–
      –Increase your protein intake–
      –Eat Negative calorie food —
      –Eat slowly–
      –Cut down the sugar intake—
      –Do not skip meals–
      –Eat breakfast everyday —
      –Eat smaller, more frequent meals–
      –Exercise(Aerobics and Strength Training)
      –Interval Training – great way to boost metabolism–
      –Replace white rice, bread, and pasta with brown rice and whole-grain products–

      online weight loss workout videos

      Yoga And Weight Loss

  1. Reply

    Weight Loss!!!!!!!!!!? Im 15 yr old guy and i need 2 lose weight any tips

    1. Reply

      Weight Loss Tips

      The most important thing to remember as you begin any weight loss plan is that there is no quick fix or magic pill that will help you lose your extra pounds and keep them off. The most successful weight loss plans combine healthy eating, balanced nutrition and regular exercise to help you lose weight. Often, people find themselves in a perpetual diet cycle, always thinking they have a few pounds to lose, or yo-yo dieting – losing weight and then gaining it right back, only to start dieting again. By putting more emphasis on improving your health, experts agree that you can raise your overall self–esteem, resulting in healthier eating habits, long-term weight loss and improved health. Successful weight loss over the long term will likely include: adhering to a healthy lifestyle (including nutritious foods and physical activity), making changes in the way you think about food, and paying attention to reasons why you eat (emotions, boredom, or reward vs. actually being hungry). To lose weight, you must eat fewer calories than your body uses. This doesn’t necessarily mean that you have to eat less food. There are many ways you can continue to enjoy foods you like while working towards your weight loss goals, creating and maintaining a healthy lifestyle: Create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Choose sensible portion sizes. Using your measuring cups at home will help you learn how large a recommended serving size really is.When dining out, try splitting an entrée with a friend or family member or saving half of your food for later. Choose low-fat dairy and meat products. In addition to helping you lose weight, low-fat dairy products can help to prevent and lower high blood pressure. Engage in daily physical activity. Engaging in some kind of physical activity – whether it be gardening, dancing, walking, or playing golf or tennis – will enliven your physical and mental health and help to keep the extra pounds off. Plan your meals and snacks ahead of time and tune into the feelings you experience while eating. By planning your meals ahead of time, you will be less likely to binge on less healthy foods and more inclined to eat in moderation and when you are truly hungry (not when you are feeling unpleasant feelings such as boredom, stress, or loneliness).

  2. Reply

    Weight Loss Tips Please? :)? I’m 14
    5ft 7.6
    12st 8lbs
    Im overweight 🙁
    any tips on how to lose weight quicker and easier 😀

    1. Reply

      This tips is long but it help me a lot i hope it help u too!

      cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
      stay way from junk food, fries

      Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
      workout 3-6 times on week. 30min or 1-2 hours

      # Walk 30 minutes a day – no excuses
      # dont set watch TV or computer more than 2 hours stay active.
      # Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
      # Restock your kitchen with healthy food
      # dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
      # Eat when you are hungry & eat slowly, chew more!
      # Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
      # Eat 9 handfuls of vegetables more than fruits each day also eat 1 small handful nuts
      # you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
      # Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
      # Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
      try to avoid processed or refined carbohydrates
      # Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
      # Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily—that’s about 1 teaspoon of salt. our bodies’ needs (about 1,500 milligrams) .
      #Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
      # Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
      # Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
      Also, cooking medium heat is ideal but oil alone is not recommended.
      # All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
      # Complex Carbohydrates
      * Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
      # Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
      # Fill up 25-30 grams of fiber.
      #Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
      # dont eat under than 1,200 calories
      # if you take in more calories than you burn through daily activity and exercise you’ll gain weight__regardless of whether those calories come from “good” natural foods or “bad” processed meals. it’s that simple: Eat less exercise more,
      Best Fats; Monounsaturated Fat Foods
      * Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
      * Nuts * Peanut butter, old-fashioned * Sesame seeds

      Good Fats: Polyunsaturated Fat Foods
      * Margarine (first ingredient is polyunsaturated oil)
      * Mayonnaise (regular or reduced-fat)
      * Nuts (walnuts) * Poultry
      * Oil (corn, safflower, soybean, cottonseed)
      * Salad dressing (regular & reduced-fat)
      * Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

      Bad Fats:Saturated Fats ( no more than 7% saturated fats)
      * Bacon & bacon grease * Cheese * Milk
      * Butter (stick, whipped, reduced-fat) * Eggs
      * Coconut Oil * Cream * Cream cheese
      * Ice cream * Lard & salt pork * Palm kernel oil * Cocoa Butter

      Bad Fats: Trans Fats (no more than 1% trans fats)
      look in ingredients Partially Hydrogenated Fats or Shortening
      * Margarine (stick) * Nondairy creamers * Baked Goods
      * Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

  3. Reply

    Help…I Need Weight Loss Tips!? I am 25 an considerably overweight. I just found out that I am not very healthy and want to make changes to loose the weight naturally before considering any type of surgery. Please help!!!!
    Thank you all for your advise. I should have mentioned before that I work 84 hours a week as a nursing assistant. I find it very hard to come home and work out when I have been running around all night and have been on my feet for 12 hours. Any thoughts on how I can incorporate something into the limited time off that I have????

    1. Reply

      Here are a few tips;

      WHEN to eat for losing weight…

      • Eat (at least) three times a day.
      Because when you eat only once a day, your metabolism gets slower than it already is! That’s the main reason. Sounds funny, but to lose weight… you must eat (the right things, of course)
      • Eat low-fat, high-fiber foods such as salads and vegetable pastas.
      • Your last meal should be before 18:00. Try.
      OK, one apple after 18:00
      • Don’t starve
      Starvation is not good for losing weight, nor your health.
      Starvation is the worse thing you can do in a weight loss diet.
      • Try oatmeal instead of cornflakes for breakfast–eating oatmeal can help reduce cholesterol levels, and its high fiber content will keep you full longer.

      WHAT to drink for losing weight…

      • Drink 6-8 glasses of water every day !
      Can be tap, plain, mineral, sparkling. I just love mineral sparkling water!
      This improves your bowel, reduces the “hunger” sensation, and hydrates your skin. Your skin will look much better after the first weeks!
      Don’t believe the slogan “water makes me fat”. Beside being stupid… you might get into serious troubles with your kidneys.
      • Drink ONLY natural juices, freshly squeezed!
      Don’t drink Coca Cola, Pepsi, Spite etc. during the diet. Even lite or light versions.
      • Avoid those vending machines by carrying around your own healthful foods and leaving pocket change at home.

      Exercise for losing weight…

      • If you want quicker results – exercise would be good.
      • Don’t just sit in front of the TV and eat peanuts…
      I guarantee THIS won’t work for your weight loss…
      • Start a regular exercise program and stick with it. Don’t be afraid of those sweat suits and Lycra pants!
      • Start swimming. Swimming is an excellent exercise to get involved with, since it increases blood flow and uses muscles we don’t regularly use. Start a swimming program and try to do it 3 times a week. You will feel excellent and rejuvenated.
      • Clean your house! It is a great exercise idea if you work from home. Housework can burn off loads of calories. Start by vacuuming, polishing, dusting and cleaning glass/windows. Make your house sparkling clean while burning off excess weight.
      • Choose an exercise program that you enjoy, and don’t shun the unconventional. For instance, did you know that regular vigorous dancing is exercise too?
      • Also Cardiovascular exercises such as running, jogging, or aerobics will help you lose that unwanted belly fat. Weight training can also help you lose body fat because the more muscle mass you have, the more ability your system has to burn body fat.

      Good luck!

  4. Reply

    Am I Overweight? Weight Loss Tips? I am 5 feet tall, (a girl) and I weigh 118 pounds. I am really self-concious about my weight but my friend keeps telling me that I’m not overweight, I’m just wondering whether or not she’s right…? Also, does anyone have some good weight-loss tips? I’m athletically challenged so I really don’t play sports, is there any other way I can increase my metabolism speed?

    1. Reply

      Diet drugs frequently work by increasing your metabolism. don’t take them. they’ll wreck your body. i’ve included some tips for losing weight below… find a bmi calculator. go to webmd.com. it’ll tell you if you’re overweight.

      hi! i’m a 20-something american woman who lives in italy… during high school and university i was hopeless, but due to some weird circumstances in my life i ended up becoming a track runner and moving to italy. i’ve learned a lot about this stuff.

      you can really easily be screwed by a number of factors in the states… NO, i’m not going to tell you to workout or go run, but there are a few things you should know…

      the only way to lose weight is to burn more calories than you eat. you’ll need to find how many calories you need to eat every day- (this depends on your gender, height, age, etc) i’ll post a link for an online calculator below.

      the “average” calorie intake listed on the back of every package in an american grocery store is 2,500 calories daily. IF YOU ARE A TEEN GIRL, this is probably very wrong. your calorie needs are probably much less. (the 2,500 cal ‘average american’ takes in a lot of old, fat, tall men.) MY average is 2,200- but i work out 5 times per week.

      PLEASE find a good online calculator, but a 5’7” girl at 130 lbs who does NO physical activity would need about 1,500 to MAINTAIN her weight.

      to put this in perspective: a ‘super size’ big mac meal at mc donald’s has 1,600 calories. great, if you only want to eat one meal per day.

      after you figure out how many calories you need to eat every day; here are some simple rules:

      1. cut out any beverage that’s not water. if you think you can’t do it; make iced tea or lemonade at home. (20 oz of coke = 250 calories, a venti mocha frappuccino at starbucks = 500. that’s a lot of calories, when you consider a big mac has 600, and a plate of pasta with tomato sauce about 400… though that’s an ENORMOUS plate of pasta- versus one very SMALL hamburger.)

      2. don’t eat any sauce you can’t see through. (mayo has about 100 calories per tablespoon, 1 packet of ranch dressing at mc donald’s = 230, barbecue, etc. i have included a link below for a site that will tell you the calorie count of the foods you eat at restaurants: thedailyplate.com)

      3. don’t eat while watching television, and don’t eat ‘straight out of the bag’… put a portion on a plate- you’ll be more aware of how much you’re eating.

      4. don’t buy ‘snack sizes’ you’ll eat 20% more snack size oreos than the big ones… they’ve planned it that way. (though oreo does now make ‘100 calorie per bag’ oreos. they don’t have cream filling.)

      5. prepare your own food. american food labeling is crap. ‘reduced fat’ can mean that it’s reduced from the ORIGINAL product, which doesn’t get you anywhere, if the original product was a coronary in a bag. when you prepare it yourself, you know what you’re eating.

      6. if you do decide to do something active, make it something you like, join a group, go at least twice a week, and you have to go even if you don’t feel like it. if you don’t follow these rules, you won’t stick to it, i promise.

      7. don’t look at your weight, look at your BMI. (your body mass index) an average girl should have a bmi of about 20%– meaning that 20% of her body weight is composed of fat. (a HEALTHY 5’2” girl that’s 100 lbs, will carry about 20 lbs of fat. it’s dangerous to get below 13%. if the same 5’2” girl weighs 160, it’s unhealthy- but not because of the pounds, because the PERCENTAGE of fat is WAY too high.) anyway, if you’re bmi is healthy, you’re healthy. there are bmi calculators online that will tell you your percentage.

      8. eat every 3 hours, if you can, small portions. set the alarm on your cell if you need to. take a power bar (or similar) in you purse ALWAYS. (i like LUNA bars, they’re $1 per, but taste good, and will actually save you money, as they’ve got all the vitamins and minerals of a full meal.) if you HAVE to eat fast food, order kid’s portions.

      i know a lot of professional female athletes, and although they don’t have tummies, many have a diffcult time getting a 6-pack (abs), and most of them have cellulite on their thighs. cellulite can be made worse by eating saturated fat (butter), and those deposits can be nearly permanent. the quickest way to reduce the appearance of cellulite, i think would be tanning cream.

      if you have any amount of fat, it will show up first on your stomach. there are a lot of people that have strong stomach muscles, but the smallest bit of fat will cover over it right away. so a 300lb woman might have stomach muscles of britney spears (i’m not talking about a ‘ripped’ tummy, but a cute flat beachy one… :p ), but seeing as the stomach is the first place fat goes, you’d need to get rid of the fat before you’d be able to see what’s underneath. a ‘6 pack’, therefore is really a sign of someone in very, very good health.

      i won’t tell you to exercise, but remember- the more you move your body, the more you can eat without worry!

      all diet programs that you PAY for offer do everything i’ve just said for you, esp. weight watchers, whose ‘point system’ is exactly what i’ve done above.

      hope i didn’t sound preachy, and i hope it helped.

      p.s. when you look for info online, especially calculators, make sure the source is reliable (like http://www.webmd.com), and make sure to type in ‘teenage girl’. you have special, different dietary needs. you’ll need a bmi calculator, calorie intake calculator. then ‘thedailyplate.com’ will tell you how many calories are in the food you’re eating.

      http://www.ahealthyme.com/topic/calneed, http://www.thedailyplate.com

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