Those who have lost/are losing weight - please list your top ten tips

[motomoto]

most important first

1. Eat protein for breakfast
2. Get a fitness tracker
3. No alcohol
4. No snacks
5. Weight training once a week
6. Go running twice a week
7. Eat protein for lunch
8. Eat protein for dinner
9. Get enough steps in every day

10. Protein powder

I’ve lost 2.5 stone.

1. calories in vs calories Out
2. exercise daily even if just a walk
3. water
4. protein
5. fruit and veg
6. cut sugary drinks
7. take photos
8. cut upfs
9. set mini realistic goals
10. give yourself rewards at each mini goal (my next reward is a bag of after 8 chocolates to enjoy)

figure out your TDEE
Subtract 500
Weigh measure ALL food
Eat at your TDEE-500 for 1lb/week loss, less for greater loss.
Have a trip/event as a motivator
If you mess up get back on track at next meal
Recalculate your TDEE as you lose weight.
Walk more

1. Eat in a way that is sustainable for you. I aim for around 400 calories at breakfast, 400-500 at lunch, 600 for dinner. If I eat 3 healthy, reasonable meals a day, I don't feel hungry. And that means I can keep this up without feeling deprived. Find what works longterm for you.

1. Eat healthy, fresh, non-UPF foods that you truly like. No point in people telling you to have porridge for breakfast if you hate it. Don't waste calories on food that is not meeting your nutritional needs and not yummy.

1. Exercise is for fitness, not weightloss. Get fit, for sure, but losing weight is primarily about what you eat.

1. Eat way more veg and use them to cut down on carbs. So hummus with carrot sticks and snap peas, not pita, for example, or cheese on a salad or with apple slices, not bread.

1. You are not dieting. This is how you eat now. Keep going one day at a time.

1. Drink lots of water. Don't drink your calories.

1. Make changes one at a time, get used to them, make them your new food habits.

1. Enjoy what you eat. Don't make food a punishment. But eat a lotbless of it, and make it healthy.

1. Cut out as much UPF as possible/pratical (especially those aggressively marketed as heathy/protein etc - check labels)
2. Prepare and cook a variety of whole foods
3. Chew food well, eat mindfully and stop eating before you are full
4. Minimise carbs, sugar, sweeteners - including alcohol (don’t have refined sugar or sweeteners every day as they encourage cravings, change the mindset and do not reward yourself with the very thing that compels overeating)
5. Batch cook things like hearty, meaty, lentil soups so available if quick easy meal needed
6. Eat a decent portion of protein and fiber at every meal
7. keep high protein snacks in the fridge - chicken legs, hard boiled eggs
8. Hydrate with 2L of water a day
9. Do exercise to preserve muscle, not to lose weight
10. Accept this is a way of living, not a temporary diet

It’s a common myth that exercise exercise exercise will lead to weight loss. It’s good for maintaining weight loss but virtually impossible to lose weight through exercise. It’s all about what goes in your mouth.
it takes a calorie deficit of 3500 calories to lose a single pound. To put that into context the average marathon burns around 2600 calories- not even a 1 pound loss.