Simple Weight Loss Tips

January 9, 2014

• Start with a good breakfast. Example: oatmeal, blue berries, green tea
• Use 9” lunch size plates, not 12” dinner plates for portion control
• Get enough sleep nightly
• Buy foods that contribute to good health. Example: whole foods instead of processed foods
• Eat wholegrain and vegetables for fiber and bulk
• Eat more plant protein and reduce animal protein with saturated fats
• Add healthy plant fats in moderation such as nuts and oils
• Cook with spices, dried or fresh instead of using a lot of salt and fats
• Read nutrition labels for fat. Fat contains most of the calories
• Watch out for high calorie protein bars
• Limit fresh juice to 8 oz /day, eat fresh fruits instead
• Drink water and lemon in the morning to start you engine right
• Eat small and frequent meals include snacks
• Limit or avoid sodas even diet sodas
• Drink water 30 min before each meal
• Exercise, and exercise, move more in any way you can

{ 160 comments… read them below or add one }

mpearce June 24, 2014 at 8:56 am

I think the food journal is a great idea, but I’ve never been able to maintain it for more than a week! It does help if we drink the amount of water that is recommended for our body size. I used to not drink near enough, but since I upped my intake I don’t snack as much as I used to. I think that sometimes we “feel” hungry when our body actually just needs more water.

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Bbates4 January 22, 2015 at 11:46 pm

I think you are wright. I drink a a lot of tea, coffee, and water when at home. It helps keep down the snacking.

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JStringfellow February 17, 2015 at 2:41 pm

That is my problem too I don’t drink enough water. I drink coffee and tea.

SarahC June 29, 2015 at 10:29 pm

I drink lots of water but only because recently I’ve been making a point to buy bottled water in 24 packs so I drink 2-3 12oz bottles a day!

rmartinez0751 January 20, 2016 at 11:06 am

yes it helps me too i drink lots of water and coffee

Megan moore February 24, 2016 at 11:35 pm

I love coffee but I keep from drinking it. I do have a snack after lunch. Usually like a fiber one brownie or granola bar. However, breakfast is my favorite meal of the day. I don’t know why I just love it.

Cbrown1900 March 1, 2016 at 10:10 pm

I agree, I do the same thing. The more I drink the less I’m hungry.

JGarrett July 6, 2016 at 4:51 pm

I agree! Drinking water is super hard for me.

awood February 9, 2017 at 12:09 am

I try to drink a gallon of water a day. I carry a jug around with me but every morning I have to have that coffee!

mjones13 March 11, 2017 at 9:33 pm

When I drink a lot of water it makes me feel full, even more so if I drink it before and during a meal.

DRobinson March 30, 2015 at 5:08 pm

I agree with you, it took me being pregnant and craving water to see the changes it can make in your eating habits and also how much energy you have.

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RHughes December 4, 2015 at 11:23 pm

Yes! Now that I’m pregnant I’ve seen how much drinking water changes my body. If only I could quit craving junk foods like I did soda..

lefj1979 February 24, 2016 at 10:27 pm

drinking water fills you up quicker and cuts down on the snacking

wslaughter February 9, 2017 at 2:19 pm

Water is also a natural anti-depressant for the body!

Pauffmomma March 5, 2017 at 11:50 am

I drink a lot of water most of the time because I work in the heat and I have to stay hydrated

lmanning June 23, 2015 at 2:52 pm

I agree. I drink a lot of water while i’m at home but I also love my junk food.

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Chelsea Vogel Hunter January 25, 2016 at 3:10 pm

I love to drink espresso and half and half so to hear about the calories in a cappuccino would mean that I’m in big trouble!

Mwatkins1 March 1, 2016 at 2:28 pm

I don’t drink as much water as I should. I love my coffee but I realized that I was putting sugar and creamer and it added a lot of calories that I could be eating so I try to sweeten it with raw honey. I’ve tried keeping a journal but only last a week or two.

bjohnson October 1, 2016 at 2:23 pm

The coffee deal is what is killing me! I drink coffee a couple times a day every day! UH OH!!!

mhigginbotham March 6, 2017 at 10:30 am

I agree i think drinking water is great for you i try drinking water and it has helped me feel better overall throughout the day and make me not eat as much junk foods too.

agraham2 March 8, 2017 at 6:01 pm

I try to drink a lot of water while at home but I just cant kick my craving of caffeine and sugar loaded soft drinks…that’s my only vice! I have to have atleast one or two cans a day.I need to work on kicking this habit

mthacker0878 August 26, 2015 at 8:49 am

I agree the food journal is a wonderful idea and I also agree it has been a challenge for me to stay focused and have the time to do it for more than a week. I do drink a lot of water with lemon and I agree our body does crave and actually need water since our bodies are highly composed of water anyway.

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Twebb September 7, 2015 at 9:47 pm

Try the MY FITNESS PAL app it is a good app and you dont have to carry an extra journal to keep track of your food intake. It helps you understand how many calories you need to intake and lets you know when you are about to reach your total calories for the day. It is something I have been doing for about 5 months now. I have lost 17 pounds because of this. I had been eating blindly for so long.

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Ssmith5449 November 29, 2015 at 5:22 pm

I really like using apps like these! I am going to download and check it out right now! I use the Nike training club app and it has good short workout routines for people with very limited time!

Amber Newman February 23, 2016 at 12:28 pm

i have the s health for the Samsung, i really like it. You can customize it to cater to your needs and what activities you do.

mcunningham February 23, 2016 at 9:30 pm

I have heard about this before. Think I’m going to try it! So glad to know you were successful and I am hoping to have some success with it too. Thanks for this tip!

vgibson March 1, 2016 at 8:59 pm

Oh wow that’s awesome! Thanks for sharing. I am going to look into getting that app!

kglasgow June 7, 2016 at 2:11 pm

That app is great! It is so easy to use!

Angelena essary September 30, 2016 at 11:33 pm

Thanks for the info for my fitness pal. Keeping a journal can be difficult for me I’m so busy I don’t stop and think to write something down.

Averyel85 October 30, 2016 at 11:23 pm

Yes I just recently started using this App. I love it. It has played a huge part in me losing 8 lbs.

wslaughter February 9, 2017 at 2:20 pm

I love my fitness pal!

Pauffmomma March 5, 2017 at 11:52 am

The journal is as good idea but I don’t have time to stop and eight down everything that I eat

Kmclane1426 September 9, 2015 at 10:04 pm

When I buy bottled water I tend to drink it more than anything else. It’s when the bottled water isn’t readily there for me to take, I want to drink tea or coke. I love Dr. Pepper!! It’s really hard for me not to have one.

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aekwelle January 18, 2016 at 5:32 pm

You know I used to always drink Dr. Pepper when I was at work now I drink water and I can feel a little difference in the clothes I wear.

kneal September 12, 2016 at 8:56 pm

I love Dr.Pepper as well. It is my total weakness. I drank like 3 16oz cups of it every day during nursing school. I was healthier then as well. I ate 3 meals a day and got tons of exercise too. Now that I change my mind and no longer want to be a nurse my exercise has decreased and my soda intake stays pretty much the same but I have gained so much weight.

atoney January 27, 2017 at 1:51 pm

I love Dr. Pepper too. It is the hardest thing for me to give up. I can limit myself to maybe one can a day but giving it up entirely may not be so easy.

Lindsey Thompson September 30, 2015 at 6:42 pm

I think my main problem is not the foods I eat but the amount of soda and coffee I drink.

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pharvey February 5, 2016 at 7:29 pm

I used to only drink soda and coffee. There came a time when I decided to give them up. I had a hard time because I enjoyed consuming them but when I finally did, I definitely noticed a huge difference in the way I felt. It also helped with the constant cravings for junk foods.

tlampinen June 23, 2016 at 12:45 am

i think that is my problem as well. i drink coffee and cokes all day and hardly ever drink water. guess its time to put down the cokes and try something different

Bsossamon June 30, 2016 at 2:46 pm

I drink alot of soda and not much water. It is time to reverse that and get more water.

csmart January 22, 2017 at 7:25 pm

I used to be terrible at drinking sodas until I tried infused water. Just add fruit to your water and its great!

Pauffmomma March 5, 2017 at 11:54 am

I agree. I Live on monster every morning is a routine and gets my day started

kwalker1209 October 7, 2015 at 8:26 pm

I agree, I have started a food journal on several different occasions, most times only maintaining them for no more than a few days. I used to never drink water, I always wanted wither tea or a soda. It wasn’t until I got pregnant that I really started to crave water. I used to cute up fresh fruits and put them in my water for a natural flavor and now that is the only way I want water.

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drandle October 5, 2016 at 3:39 pm

I’ve tried to get into logging my food into apps on my phone but it just never sticks. It’s just so time consuming. I’ll have to try that naturally flavored water. Great idea!

Emily October 8, 2015 at 12:48 am

I definitely agree with you on your post… I think drinking enough water would solve a lot of health issues if we drank all the water that’s recommended for our size. This has always been a huge challenge for me b/c I don’t get thirsty unless I just finished a workout or am being very physically active for more than 30minutes. I have to make myself drink and it’s usually not water. It’s sweet tea or apple juice or milk. I’ve always had issues with UTIs and kidney stones and it’s mostly b/c of the lack of water I drink. Water cleanses the entire inside of our body when enough is drank regularly. This helps solve the issues of constipation, kidney problems, skin issues, and can help keep us from feeling hungry all the time which would help with weight loss… Drinking a lot of water is a huge benefit to our health.

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lcarroll9978 February 18, 2016 at 7:17 pm

Keeping up with the food I eat helps me realize what I am actually eating. It is so easy to eat more when I am not watching.

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dahlke11 February 23, 2016 at 8:02 pm

That is a great point! When I drink alot of water (which is seldom) I seem to feel less hungry than i normally would. I want to try and do the food journal as well, but I do not think I’m disciplined enough.

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sparrish February 28, 2016 at 8:47 pm

I didn’t before but now I keep a food journal and make entries all day long. It makes me accountable and also I can see where my problem areas are more easily. Water, Water, Water… I drink a lot of water now!

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knichole March 1, 2016 at 10:35 am

I’ve heard that if we are hungry we may actually be hungry. Water helps us not be hungry. Keeping a food journal is hard, I’ve never tried, but probably should.

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Pauffmomma March 5, 2017 at 11:55 am

Water dose actually help to fill us up I agree

Jlacombe March 2, 2016 at 3:06 pm

Keeping your mind busy by chewing gum or drinking water can reduce appetite quite well.

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Ashleigh Wiggins July 5, 2016 at 11:23 pm

Oh I agree! Seems like if your mouth is moving you can trick your stomach and kick the sugar cravings.

Sydney Nichole July 7, 2016 at 5:18 pm

I agree. I chew a lot of gum and drink lots of ice cold water which helps me with my appetite.

KaycieBullion March 5, 2016 at 12:51 pm

I have a really hard time doing the food journal thing to. I could see how it might work for some people, but I’m just one of them.

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ppendergrass June 14, 2016 at 9:42 am

I have been doing a food journal for a couple of weeks. It seems hard at times, but if you remember to write everything down then it is a great tool.

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Ashleigh Wiggins July 5, 2016 at 11:24 pm

I always use my fitness pal app and it really helps me keep track of how much sugar I am consuming.

DHarrington July 1, 2016 at 7:59 pm

Completely agree! Water def helps you feel fuller longer! And like you said, most of the time when we are hungry it’s actually our bodies just telling us we need more water! When I get bored and notice myself snacking I always try to feel my water bottle up and just constantly drink on it, instead of going back for more snacks.

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vrobinson July 6, 2016 at 11:48 pm

instead of drinking caffeine or my sweet teas I need to stick to my water because you are right it does help take away the food intake and help control.

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Molly Harvey September 7, 2016 at 2:57 pm

After doing a 3 day food journal for nutrition class, I was embarrassed at the amount of food and type of food I eat on a daily basis. I agree about the water intake. I have read that hunger pains are usually a symptom of thirst. That is good news about not snacking as much since you have increased your water intake. I am definitely going to try it myself.

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Pauffmomma March 5, 2017 at 11:56 am

story is based more on the kind of time I have to eat rather than what I would like to eat

abrewer2016 October 5, 2016 at 11:45 pm

I have a hard time drinking water. I need to drink lots more of it.

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csmart January 22, 2017 at 7:23 pm

I had a hard time at first to because I LOVE sweet tea so what i did was got a infuser water bottle and infuse my waters with fresh fruits. It helps me trick my mind into thinking I am drinking something besides water and it tastes AMAZING! Try it with 4 raspberries in it.

ltutt October 6, 2016 at 9:48 am

I don’t drink near enough water. I often drink cokes at home and I snack more than I should.

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msmith October 9, 2016 at 9:48 pm

I have been keeping a food diary that actually counts your calories. It is amazing to have to help you maintain your daily intake.

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Jadamson February 2, 2017 at 1:23 pm

Absolutely! We feel hungry when we are bored or when we are dehydrated. Water can help with cravings and will helping you stay “full”

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mhardage3 February 22, 2017 at 7:33 pm

the longest i went on working out and eating healthy was 4 or 5 months and then we went on vacation that summer and I did nothing that whole week but eat junk and relax and that ruined me.. I am still trying to get back in shape and on track.

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krichards3 March 7, 2017 at 3:07 pm

I completely agree with you. I hardly ever drank water and snacked all the time, now that I drink plenty of water I do not snack as often as I use to.

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HeyYall March 8, 2017 at 3:22 pm

I as well do not drink enough water, but I try to drink as much as I can throuout the day.

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mfranklin1` March 11, 2017 at 12:24 pm

food journal is a great idea, it is just trying to get it the habit of writing everything down long term is the problem

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mfranklin1` March 11, 2017 at 12:25 pm

Eat fresh foods and less processed is the way to go.

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mdanner4505 June 18, 2014 at 9:58 pm

I find it interesting that you can learn a lot in these video, about weight loss, and how a daily journal of intake is helpful, and how exercise relieve stress.

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frayos February 25, 2015 at 10:09 am

I agree! I am taking a nutrition class for college and I have learned so much. I have even begun to implement a lot of the dietary changes and am feeling so much better. In fact I have gotten my whole family involved.

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wsullivan June 24, 2015 at 9:17 pm

I am a 100% believer in food journals. Honestly it is a pain in the butt but it works. I lost a little over 100 pounds and I owe it mostly to my food journal. I even refer back to it at times to see what I was eating during the time that I was dropping the most weight. It was very much worth the pain in the butt, in fact I need to start doing it again.

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Kbrodin September 5, 2015 at 11:50 pm

I am also a believer in journals. I could never lose weight successfully until I started keeping track of the foods I ate and my exercise as well. I lost 40 lbs and have kept it off a year so far.

mdanner4505 June 18, 2014 at 9:52 pm

I have learned a lot from watching the video, weight loss is a must.

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haley14 September 18, 2016 at 5:17 pm

if your unhealthy yes it is a must but if you weight 98 pounds muscle building is a must.

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fcarter-doreau June 17, 2014 at 7:15 pm

This video is really cool. It is crazy how the more of the high fat and high sugar foods you eat you just want more and more! Diet soda is the same way, Ive always heard the “fake” sugar makes you crave sugar even more, thus making you consume way more than you would normally of eating/drinking what you’re trying to avoid! I think our society also lacks self control, especially with food. And it’s difficult to have that self-control when every occasion we have is often centered around food. Even vegans can be obese, and it’s not as uncommon as we would think. And my reasoning behind this(if it’s not health issue related), is because they don’t consider the foods they eat as “bad” for them therefore they over-consume and probably aren’t as active as they should be. I think a food journal is great to keep us mindful of the amount of any foods we are eating.

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pbridges9020 June 17, 2014 at 7:29 am

Great! so the more Unhealthy Snacks you eat the more you want to eat.

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Pauffmomma March 5, 2017 at 11:57 am

moderation will be the key for anything that you eat whether it’s healthy or unhealthy as long as we moderate are intake then we’re fine

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sparks June 4, 2014 at 12:04 pm

I need to go buy smaller plates. It really is true that even if you are full, if there is food in front of you, you will keep on eating. I do this all the time, if there is food in front of me, I will just keep on eating it no matter how full I am. So, I should go buy smaller plates so that I don’t eat as much.

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dberryhill March 6, 2015 at 6:15 pm

I agree with you. Next time i go grocery shopping i am going to buy 9″ plates!

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elemus July 1, 2015 at 9:48 am

Portion control is critical. Although at time it might be hard to resist a delicious piece of cake or extra slice or two of pizza, we have to let our brain rule over our watery mouths and sparkling eyes.

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vrogers October 1, 2016 at 12:39 am

I never even thought about the 9 inch plates until I watched this video.

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Sdecker May 30, 2014 at 3:18 pm

I’d really really like to actually apply the idea of drinking a lot of water 30 minutes before each meal! I think it would definitely help avoid overindulgence, which in turn would really help people lose weight.

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pharrell7786 May 2, 2014 at 4:50 pm

I have learned so much more than i previously knew about eating healthy since watching this.

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pharrell7786 May 2, 2014 at 4:49 pm

I used to weigh 250 pounds and then i started eating healthy and got my weight down to 190

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NganouRebecca June 7, 2015 at 1:28 pm

That is AWESOME!! Good job!

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heidi graves June 30, 2015 at 2:06 pm

wow ! great job 😀

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Ashleigh Wiggins July 5, 2016 at 11:26 pm

Whew! You have put in some work, I can only wish to loose that one day. I am 230 and I am 5’6, been struggling a long time with my weight. You are an inspiration!

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eramsey4317 March 8, 2017 at 12:59 am

That is awesome! I started at a weight of 235 lbs. I changed my eating habits, started a food journal using an app, and started working out and I am currently at 186 now!

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pharrell7786 May 2, 2014 at 4:49 pm

Just drinking water only will help with weight loss.

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mpearce June 24, 2014 at 8:57 am

I agree! People tend to get a lot of extra calories simply because they drink them. Soda is probably the worst offender!

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sdreyer February 24, 2015 at 5:28 pm

I thought it would contribute to water weight but If I cut out sodas I wonder how much weight I would loose if I just drank water

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kfryar March 4, 2015 at 7:46 pm

I also thought that. For the past 3 years I’ve drank nothing but water or crystal light. If I even try to drink a soda it has to be caffeine free, because it is just so sweet to me.

NganouRebecca June 7, 2015 at 1:29 pm

I just started to knock out sodas because I was addicted to them, now I drink green tea or water! I hope to see some sort of result, because I have a 3 month old and my body sure needs it to fit into my clothes, HA!

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Ashleigh Wiggins July 5, 2016 at 11:27 pm

I love water with lemon! I started to notice that flushing myself out with water would keep me from overeating throughout the day!

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MCogburn3 March 9, 2014 at 9:09 pm

Great tips, and great video~!! I love the doodle videos, but the music was a little Leptin to me~!! 😉 Ghrelin Video Man~!! 😀 ♥♥♥

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Jordan Lewis March 6, 2014 at 3:58 pm

weight loss is something everyone is always interested in, but you have to have the right mind set in order to succeed!

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bsonger March 5, 2015 at 8:03 pm

Yes you do! I am struggling myself but it gets easier every day

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Mcrabb1 April 30, 2015 at 10:26 pm

Yes, you are right, I agree. Mind control is must specially if you are working on weight losing and stop eating lots of food.

awagner March 5, 2014 at 11:35 pm

I think that’s very interesting about your body’s natural ques as to when your hungry and when your full. The more you eat, and the bigger the meal, the further down your ghrelin goes. That means that when you tend to eat bigger meals, or more meals, you feel less hungry all the time, which I think is my problem. Most of the time, I will eat my first meal around 3 in the afternoon, then maybe a snack or two, then at 8 I have another meal, and a few snacks. So from when I wake up to late afternoon, I do not feel hungry, and I think its because of the way my eating schedule is structured right now.

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Natasha Toudouze March 5, 2014 at 9:09 pm

Its hard because when I’m upset I eat a lot of junk food because who cares at that moment.

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cosborne March 5, 2014 at 7:52 pm

Whenever i get upset or super sad i tend to eat alot because i do not care about anything at that moment, including my weight.

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cosborne March 5, 2014 at 7:51 pm

I heard alot about the drinking warm water with lemon before you go to bed and when you wake up and it is suppose to kind of boost you for the day. im not sure how true that is but it sounds helpful

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MSmith March 5, 2014 at 4:52 pm

This video explains why I eat so poorly. I stay stressed out. I will pick up anything and eat and have been known to eat when I’m not hungry. I don’t think I’ve had but maybe one 16oz of water in 3 weeks. This video has really made me want to change all of my eating habits

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Natasha Toudouze March 5, 2014 at 9:10 pm

Me too. I really need to get a grip on this.

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tward3 March 13, 2017 at 12:45 am

I am the same way. I stress eat which in my opinion leads to more stress.

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ethacker March 5, 2014 at 1:49 pm

Overeating is a huge problem of mine! I always want more. Maybe this is because eating bad foods makes you want more. I have to learn portion control and avoiding foods high in fat.

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iramirez March 5, 2014 at 12:29 pm

It is true!!! ;(
I do rarely eat sweets but when I do I load up on chocolate and days until eventually I get sick and don’t want it anymore then the cycle repeats after 1/2 a year or so. I love snacks specially since I’m in college all these bending machines use up all my change which I’m glad to get rid of it for some snacks.

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ckuhn March 5, 2014 at 12:35 am

I have never thought about it that way but i am guilty of eating and snacking all the time and never completely feeling full. I also like the idea of using a smaller dinner plate or other type of plate to help with portion size and not thinking you have to fill up the plate no matter what size it is. I also need to take affect of drinking a full glass of water before each meal therefore it makes your stomach feel more full.

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wbukowski March 4, 2014 at 9:01 pm

These two videos were really helpful and giving a lot of really good tips. I liked how the first video gave the background about hunger, and what triggers and what stops hunger. I never do eat breakfast but after watching the second video I’m going to try harder to breakfast now. Great videos!

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chobbs March 4, 2014 at 7:24 pm

I didn’t find this video all that helpful, it was mainly just common since information. However it did make me want to throw out all the junk food in my pantry. No more chips and sodas for a while!

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Katarina Lazic March 3, 2014 at 3:04 pm

I never thought about eating on a smaller plate, it makes sense though. The smaller the plate you have, you will tend to put less on your plate and eat less, as well.
If you have a bigger plate, you will put way more and end up trying to eat all of that, in some cases, it’s very bad…depending on what you eat.

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CLovell March 3, 2014 at 12:03 am

I never eat breakfast, im just not hungry in the mornings

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heidi graves June 30, 2015 at 2:07 pm

same with me so i’m hungry around noon 😀

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jostie March 2, 2014 at 7:55 pm

Plate size really does matter. I know that if I use one of my bigger plates i will eat everything that is on the plate and then feel sick afterwards and if I use a smaller plate I still eat everything on the plate and am full afterwards just not left feeling bloated or sick from over eating.

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Jordan Lewis March 6, 2014 at 3:57 pm

Porportion size does matter! I am the same way!

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beasterling March 1, 2014 at 1:06 pm

It is crazy how instinctual we actually are. This makes total sense with our body driving us to want to overeat. This is also why its very important to eat the amount you know is right, which is accomplished by weighing your food and reading labels, and once you’ve eaten that amount wait a while, and you’ll feel full.

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ACOOPER March 1, 2014 at 12:48 pm

It’s crazy how many things directly affect our weight. Anything from sleep, to what we’re feeding our livestock that we eat. It just goes to show that everything is important to maintain a healthy weight.

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wbukowski March 4, 2014 at 9:05 pm

I agree! It’s crazy how everything affects our weight and how we have to watch everything we do. But you’re right everything is important when maintaining a healthy weight.

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jemerson February 27, 2014 at 4:34 pm

This had some great suggestions on getting my life into a better routine. It seems so easy to deviate just a little from time to time and before we know we are completely off of the straight path that we had set out on. It doesn’t have to be done all at once but to be able to start with something and then add to it from day to day is a perfect place to begin.

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aeasley February 26, 2014 at 3:50 pm

Count your calories, exercise, don’t eat processed food, eat more protein…this is all so much for one person to really comprehend if they have been doing the same thing for the last 30 years. Personally, I have always done this and it is easy for me to understand because I want to feel good and eat better. Some people will always be set in their ways and I think they are just lazy.

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JALSTON February 26, 2014 at 3:27 pm

This video was exceptionally helpful in realizing the types of food that make you feel full longer. I never gave thought to what I was eating when I was hungry, just that I was hungry. Makes perfect sense when you think about it. I also am so bad about skipping breakfast due to time restraints, nut now I see that starting the day off right pays off in the long run.

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Reginia Jennings February 25, 2014 at 7:28 pm

I wish I could eat breakfast i’m just not hungry. I do drink water all day long just need to stay away from processed and junk foods.

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mdanner4505 June 21, 2014 at 9:46 pm

I love breakfast, it last longer and boost your energy.

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mthacker0878 August 26, 2015 at 8:43 am

I thought the video gave a lot of interesting tips. I do drink a lot of water with lemon each day and I feel full most of the day. I’m very thankful this technique does work because it has been very helpful in my weight loss program. Since I’ve started my diet in April of this year I’ve lost 21 pounds, and I accredit a large part of my weight loss to drinking water.

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Cstrickland5947 February 25, 2014 at 1:41 pm

I didn’t realize I could be gaining weight due to my lack of sleep and stress. I need to start eating breakfast more often and I think starting a food journal would be a great idea for me!

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ccantrell1 February 25, 2014 at 11:10 am

I love eating a huge breakfast then letting my other two meals of the day be smaller, or not have anything… I definetly need to start eating more fruits and veggies!

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Emerson February 24, 2014 at 2:02 am

This had some great suggestions on getting my life into a better routine. It seems so easy to deviate just a little from time to time and before we know we are completely off of the straight path that we had set out on. It doesn’t have to be done all at once but to be able to start with something and then add to it from day to day is a perfect place to begin.

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kbeard7948 February 23, 2014 at 11:21 pm

This video was extremely helpful! I always cut out breakfast to save those calories, but I am going to try to start eating breakfast now and trying to cut out processed foods. I am definitely going to limit my fat intake and start eating more fruits and veggies when I can.

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bkulis February 25, 2014 at 5:43 pm

I know this may sound strange, but one of my most common breakfasts is eating 6 ounces of Greek Yogurt with walnuts and grapes in it. The Greek yogurt gives you a good amount of protein, the walnuts give you protein and some healthy fat, and the grapes give you carbs and healthy sugar. I always feel really healthy when I eat that breakfast.

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cgreene February 23, 2014 at 10:57 am

I like the fact that the video hit on the importance of keeping a journal. It makes sense if you’re trying to eat healthy and lead an active life. I mean think about a person having issues in life and visiting a psychologist in order to talk things out. They usually insist on the patient keeping a journal in order to see on paper the in and outs of everything on going so as to get a better hold on it all. By using a food journal and, even now-a-days a smart phone nutrition app, is so helpful in anyone’s life who takes an active role in their personal health. And many of them are free apps!

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Ldavis February 20, 2014 at 6:11 pm

I usually eat breakfast after I get to work which is normally fast food. I am usually on a pretty tight schedule in the mornings. I need to make better food choices. This video is very helpful, I need to feel full for longer as well.

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wearnest February 20, 2014 at 2:58 pm

These were very good. It was a lot of information that I have heard before. I am not one that eats a lot for breakfast, so I plan to start eating and see if that will help me. I also do not get a good nights rest and I am always tired. The water with lemon was interesting. I might have to try that.

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aeasley February 26, 2014 at 3:51 pm

I don’t eat breakfast either and I never have. These videos are pretty helpful in what to do if you don’t eat breakfast.

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mjoyner February 20, 2014 at 12:32 am

Weight loss as simply as one would think the eating right and working out is not all you have to you need to have the mind set to loss weight

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preed February 17, 2014 at 11:38 am

Good videos! I thought it was full of interesting tips. I didn’t realize that calcium helped to block the absorbing of fats. I guess maybe I should start eating more low fat yogurt. I do think it is interesting how many times eating breakfast is talked about considering that is the first thing people talk about doing is skipping breakfast. It really is the most important meal of the day!

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Stephanie Herndon February 16, 2014 at 3:56 pm

When it comes to losing weight tips I do know eating breakfast is very important, it’s what jump starts your metabolism for the whole day. And I feel the best meal plan is your 3 good meals with 2 healthy snacks in between the meals. However, in today’s world it is hard to do this but if you do a little planning and make out a good grocery list before you go to the store it can be accomplished. Snacks can be apples, bananas, nuts, and many other healthy things.

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kbeard7948 February 23, 2014 at 11:24 pm

It is definitely hard to find time to snack! I am going to try to carry along a banana or something small to get a healthy snack in more often.

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bpryor February 15, 2014 at 5:31 pm

Exercise and a poor appetite is my biggest issue. I never make time to eat. I think I have done that so much that when I skip a meals it doesn’t affect me. With exercise, I really just need to get off my butt and stop being so lazy! If i do just these two things I know I can keep my weight down and I will be a lot healthier.

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awagner March 5, 2014 at 11:29 pm

I know how you feel about skipping meals. I have done it for so long now, mainly skipping breakfast, that I don’t even feel hungry in the mornings. Sometimes, I don’t even feel hungry until the late afternoon. I’m going to try to fix this by getting up and eating something.

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IReagan February 27, 2016 at 2:12 pm

I have the same problem. If I am up early enough to get in a good breakfast I’m usually not that hungry yet. I actually used to get stomach aches back in middle school when my mom would make me eat breakfast. I guess since then I’ve taught my body that I’ll eat in the afternoon. I know that this effects my energy and focus level throughout the day so I’ve been trying my best to get myself in a new routine.

mboswell February 12, 2014 at 10:52 am

The information in this video is very educational. Eating breakfast is something I do not do much of the time. Also drinking water before meals is a great idea. I know that stress if a bad thing for someone tying to control the food intake. I am stressed most of the time and tend to eat more of the wrong foods.

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aschaeffer February 10, 2014 at 3:07 pm

Stress has an impact on your ability to eat healthy. Funny thing is, that one of the first recommendations a doctor will make for depression and/or anxiety is exercise. I have lost just over 20 pounds in a month’s time by substituting nearly all drinks with water and exercising two hours per week. No other real dietary changes. Keep in mind that this is with a starting weight of 250 pounds, and I had been consuming 4-6 cans of diet soda daily.

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wwalker3804 February 5, 2014 at 1:12 pm

I have always known that adequate sleep was important, however did not realize that it also helped control weight.
Our book says that eating 3 smaller meals and 2 snacks is healthy. My problem is that I eat snacks several times because I don’t have time for the meals.

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dbalding7689 February 4, 2014 at 5:23 pm

Most of this is stuff I have heard before, such as: eat fresh fruit instead of fruit juice and replace soda with water. However, using a smaller plate is such a simple tip to control portions that I’ve never really thought about it! And who knew that getting adequate sleep can help weight loss!

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bpryor February 12, 2014 at 6:06 pm

I agree I’ve heard a lot of this same stuff before. Just like I stated in the first video on simple nutrition, I know my biggest problem is eating breakfast. I’ve never been big on breakfast but I do see the difference in my hunger and cravings when I do eat compared to when I don’t.

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Stephanie Herndon February 16, 2014 at 3:59 pm

Yes eating breakfast is very important, my late husband never would eat breakfast and by that evening he was eating the refrigerator down and all this right before bedtime. Not good.

cgreene February 23, 2014 at 10:54 am

For many years now I’ve always tried not to skip breakfast because growing up it was always stated that it was the most important meal of the day. It’s makes sense since you’re trying to replenish lost carbs from a night of sleep at which time your resting metabolism kicks in. I also snack throughout the day to keep my metabolism active especially since i work in an environment in which I walk a lot and am constantly active. This all really does help to maintain my healthy weight and BMI. Keeping a journal through my nutrition app also helps as was stated in the video.

preed February 17, 2014 at 11:42 am

My husband and I have started using smaller plates as well as not getting second helpings at supper time and we have both seen a difference. Now my main problem is having time to exercise. It seems like all of my time is spent doing homework, in class, or doing housework. I hope that it will stay warmer so my kids and I can go outside and play.

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krichards3 March 7, 2017 at 11:21 pm

I use to never drink water until recently and I can already tell a difference. I do not get enough sleep unfortunately and I am always stressed out. I have never tried to keep a food journal so I am going to try that and see if that will help. It makes sense though that the more sugar and fatty foods you eat, the more you will crave them. We do not keep a lot of junk food in our house but we do have a variety of fresh fruit.

mhicks January 31, 2014 at 10:16 am

This was familiar to me! I had this knowledge and I do all of this. I think I will start counting calories though. And I didnt know about protein making you less hungry throughout the day. It makes sense though about people eating sugar and fatty foods and not getting full.

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sladet January 28, 2014 at 8:01 pm

I just read about drinking lemon and water after waking up in the morning, interesting to see it on here to. But it is so easy to crave these high fats especially during depression.

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mhicks February 8, 2014 at 4:04 pm

The water thing was interesting to me as well!! I agree on the depression part to but there are foods they recommend you eat when you are depressed!

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ACOOPER March 1, 2014 at 11:41 am

I’ve always been told that eating fatty and sugary foods will make you want more of them. Also, I’ve been told through the years that when you drink diet drinks that makes you crave sugar even more than you would if you would just have a regular non-diet drink.

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Ashleigh Wiggins July 5, 2016 at 11:22 pm

I heard if diet drinks have chemicals that hold belly fat. I do not drink soda but I have friends that are addicted to them, I think its a sugar addiction. They always have to have at least three large sonic drinks a day!

btubbs January 28, 2014 at 11:52 am

Here is my question. I know that sleep deprivation lowers your leptin levels. I am pretty sure you can buy leptin as a supplement. I do not get near enough sleep nor do I have the time too. Could someone use a leptin supplement for diet control? or is that what they put in things such as sensa? If you were to use it would it lower your natural ability to produce leptin?

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hyoung1 January 25, 2014 at 2:55 am

Wow. This makes total sense. So many people eat and eat and eat but never seem to get full. When eating a high fat and high sugar diet, the things that are supposed to make us not hungry is what is being diminished. I wonder how long it would take for your brains chemicals to go back to normal once you change your lifestyle. Back in the days before grocery stores, we ate to survive, it wasn’t a recreational thing to do like it is today. We actually had to hunt and gather our food which burned calories but also made us appreciate it so much more, in which case, I’m sure our species over-indulged with any given chance but it wasn’t every single day of their lives.

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wvandiver October 5, 2015 at 9:40 pm

Good points! Eating has become more recreational–super bowl parties, game on tv, and so many other excuses to gorge ourselves. Eating better foods in moderation is a simple solution. I don’t imagine the hunters and gatherers had many opportunities to overindulge.

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Ashleigh Wiggins July 5, 2016 at 11:20 pm

I wish we could go back to that lifestyle. When the only way you ate is if you caught it or grew it. My mom is 84 and she told me that is exactly how it use to be. In today’s world everyone is lazy, bad foods are only a five minute drive away, so feeding the food addiction is convenient.

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