Define your goal in clear and measurable terms. Rather than saying "I want to lose weight," aim for a specific target, such as "I want to lose 10 pounds in the next two months."  The clearer you are, the more focussed you will be.

Set goals that are within reach and align with your body's capabilities. Rapid weight loss might seem tempting, but it's not sustainable or healthy in the long run.

Divide your overall weight loss goal into smaller milestones. Achieving these mini-goals along the way will keep you motivated and give you a sense of accomplishment.

Now you have your well-thought-out goals set, the time has come to put the work into your nutrition. 

Put simply, the only way weight loss will happen is if you’re in a calorie deficit.

Essentially, eat fewer calories than you use in a day, and you will lose weight. 

But that doesn’t mean you should slash your calories to unsustainable levels. Your body still needs calories to function, just as it still needs carbs for energy, protein for recovery and fats to keep your body healthy. 

Maintaining a balanced diet is key to successfully smashing that goal. 

So, how do you make sure you’re keeping things healthy and setting yourself up for weight loss success?

Pay attention to what you eat and how it makes you feel. Eat slowly, savour each bite, and listen to your body's hunger and fullness signals.

Opt for natural, unprocessed foods that are rich in nutrients. Fill your plate with plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats.

Be mindful of portion sizes and if you feel up to it, track your calorie intake using Macrofactor or My Fitness Pal. 

Tracking is a great way to see if you’re taking in exactly what you need to hit your goal, if you’re unconsciously overeating, or if you’re not eating enough.

Plus, keeping a food journal or use a mobile app to track your daily food consumption can help you identify areas for improvement 

Just be aware, one day over your calories isn’t going to “destroy” your progress, just as one day under isn’t going to lead to a sudden 1kg weight drop overnight.  It’s all about that weekly average folks!

Of course, if tracking is tricky, here at Goal Plans we do all the hard work for you by calculating your calories and recommending your nutritional breakdown.  Check out how our weight loss system works here…

Got your nutrition covered? It’s time to get active.  It goes without saying that exercise goes hand in hand with healthy eating habits for weight loss. 

Here are some proven strategies to incorporate exercise into your routine to cement your weight loss success:

Exercise doesn't have to be boring or dreadful. Choose activities that you genuinely enjoy, whether it's dancing, hiking, swimming, or playing your favourite sport.  Just get that body moving and grooving you lovely people.

Avoid monotony by incorporating a variety of exercises into your routine. Alternate between cardio, strength training, and flexibility exercises to keep your body challenged.  And if you really want to up your chances of success check out our Goal Plans exercise App! 

There you’ll find HIIT workouts, stretching, mobility, at home workouts and so much more.  You’re welcome 😊

Treat your workouts as important appointments. Set aside specific times for exercise and stick to your schedule as much as possible.  By creating a routine, you’re more likely to smash that goal.

Acknowledge and celebrate your achievements along the way. Drank 3l of water each day for a week – celebrate.  Ate lunch every day rather than skipping it – celebrate. Laced up your trainers and walked 10,000 steps 5 out of 7 days – celebrate.  Meal prepped like a boss – celebrate. 

Remember, it’s not just the destination that matters, but the journey you take to get there.

By celebrating these small wins, you will not only set yourself up for weight loss success, but you’ll soon find your mindset shifts to a more positive outlook on how you live day-to-day.  And that’s fantastic, don’t you think?

Surround yourself with a supportive network of friends, family, or a weight loss community. Their encouragement and guidance can make a significant difference in your journey. 

They could be virtual friends on Instagram, members of your local Zumba class or just simply your nearest and dearest.  The key thing is they support your endeavours and encourage you every step of the way.

I mentioned earlier you only must type the words weight loss into google and you’ll be smacked with a hefty dose of stuff that only sets your weight loss journey up for failure.  So, it’s essential to separate fact from fiction!  Here are a few “tips” that are nothing more than cheap tricks:

1. Extreme diets

Crash diets that require severe caloric restriction or eliminating entire food groups may yield quick results, but they're not sustainable and can harm your overall health.  Not worth it at all!  Also, programmes that vilify foods are not your friend.  They simply spread fear about certain food groups, and we ain’t about that life.

1. Diet pills or supplements

Avoid relying on supplements or pills for weight loss. Instead, focus on nourishing your body with wholesome foods.

1. Skipping meals

Skipping meals can lead to overeating later in the day, disrupt your metabolism, and negatively impact your overall energy levels. Staying consistent, eating at regular mealtimes and planning your nutrition will have a much greater impact.

And there you have it, the top 10 weight loss tips that work (plus a few we’d rather see go in the bin), it's time to take action and start your journey towards a healthier lifestyle today.

Remember to be patient with yourself, stay consistent, and celebrate every small victory along the way - go get it Goal Planners!

• https://www.niddk.nih.gov/

• https://www.heart.org/

• https://www.mayoclinic.org/healthy-lifestyle/weight-loss/

• https://www.hsph.harvard.edu/nutritionsource/

• https://www.webmd.com/diet/default.htm