99 Things You Can Do To Lose Weight, Be Healthy, Look Great, and Feel Wonderful!

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  1. Take 6 grams of Fish Oil every day.
  2. Eat 24 almonds every day (1 ounce)
  3. Measure your waist, hips, thighs, and upper arms every Friday.
  4. Schedule the time to plan, prepare, and shop for your meals.
  5. Get plenty of the cheap plastic tupperware containers.  Make sure the lids all fit.
  6. Design a “go-to” breakfast, lunch, and dinner that you can fall back on if you don’t have a plan.
  7. Buy some cool workout clothes that you look forward to wearing.
  8. Read this blog.
  9. Read “Freakin’ Fabulous” by Clinton Kelly to learn how to dress outside the gym (One of my favorite books!)
  10. Take pictures of you in your underwear every other week.
  11. Drink at least 80 ounces of water every day.
  12. Don’t drink any calories (exceptions: protein shakes)
  13. Go to a casino buffet and see what people who eat like that look like
  14. Throw out everything in your kitchen that isn’t part of your meal plan.  If it’s in your house, you’ll eat it.
  15. Plan out your reward meals in advance.  And then enjoy them.
  16. Get good cooking tools, it makes it a lot more fun (and much easier!) to have the right stuff.
  17. Find a skinny doctor to give you a checkup
  18. Register for one of my bootcamps and come at least 3x a week.
  19. Before you skip a workout, watch this video:
  20. Drink at least 2 mugs of green tea every day.
  21. Make friends from work come to bootcamp with you, you can all support each other during the day.
  22. Hang this line up in your kitchen: “Eating is a promise you make to your body, and every time you eat processed food, you are betraying that promise.
  23. Get rid of negative people in your life.
  24. Give up grains.
  25. Give up high fructose corn syrup
  26. Give up alcohol
  27. Go for a walk 3x a week for extra exercise and to absorb vitamin D.
  28. Write your goals down from memory every morning.
  29. Friend me on Facebook and ask questions on my wall.
  30. Get a stainless steel water bottle with a cool pattern on it.
  31. Take a great multivitamin like VGF25+ (for women or for men)
  32. Do extra interval training twice a week (here is an interval program I use with my clients: Interval Training Workout)
  33. Set an “Unveiling Date” to reveal your swimsuit body.  Memorial Day is coming up soon….
  34. Get rid of your fat clothes as you lose weight.  Don’t give yourself an easy out.
  35. Buy a pair of skinny jeans with the waist size you want to be.  Hang them on your wall.
  36. Make your family eat healthy too.  There’s no reason to cook 2 separate meals.  Show them you love them and make them eat clean.
  37. Try a new kind of vegetable every week
  38. Add flavor without adding calories: salsa, mustard, lime juice, tabasco, spices
  39. Drink a mug of peppermint tea before bed every night
  40. Print out pictures of fitness role models and put them in your food log
  41. Floss twice a day (Do you know how many people skip this?)
  42. Add 1 cup of broccoli to lunch and dinner
  43. Cook meat twice a week so you always have a supply
  44. Pack some protein powder in baggies so you’ll never have to skip a meal (I like this one)
  45. Go see a chiropractor at least once a month (I go to Brian Russell, he is the best!)
  46. Use a  Foam Roller every day
  47. Add a long stretching session every week
  48. Read Secrets of a Former Fat Girl and learn her “It’s Not An Option” strategy for getting fit
  49. Come to a seminar and learn what REALLY works when it comes to increasing your metabolism
  50. Ask yourself “If I don’t make this change today, how will I feel this time next year?”
  51. Keep a nutrition, workout, and healthy ideas journal.
  52. Go to a fitness and bodybuilding expo.  You probably don’t want to look like these guys and gals, but you’ll see people who are 100% dedicated to their physique.
  53. Plan a vacation to the beach and decide to be the fittest person there
  54. Wear a pair of Vibram Fivefingers during your workouts and your knees, ankles, and back will thank you
  55. Mellow out.  Stress hormones cause fat storage.
  56. Don’t half-ass your workouts.  You’re there to get something done.
  57. Take one day a week off from hard exercise.  Go for a walk in the hills.  This is called “Active Recovery”
  58. Eat five or six snacks every day, instead of 3 large meals
  59. Eat REAL foods.  Processed foods cause an insulin surge and you’ll store every extra calorie as body fat.
  60. Buy smaller dinner plates.  Our fullness is greatly controlled by the size of our plates in relation to food volume.
  61. Feel fuller by eating more vegetables and clear soups.  This is called “Volumetrics”
  62. Eat breakfast.   This will cut your risks of obesity, heart disease, and cancer.  (I’m not hungry first thing, so I have a protein shake, almonds, apple, and spinach)
  63. Read food labels and pass up anything that you can’t pronounce.
  64. Watch less TV.  Pick a few favorites and TiVo them.  Sitting in front of the TV is the express route to snacky-town.
  65. Don’t fear dietary fat.  Your body NEEDS fat.  Cut out all carbs from grain and sugar instead.  (Go to town on fruits and veggies!)
  66. Follow your plan.  The more closely you follow your nutrition and workout plan, the faster you’ll get the results you want.
  67. Brush your teeth after every main meal.
  68. Eat a healthy snack before you go to a social event.  That way you’ll be less likely to binge on the carrot cake with cream cheese frosting.
  69. Get out of the “more is better” mindset when it comes to exercise.  Instead, take a smart approach based on the elements of your metabolism.  More isn’t better.  BETTER is better.
  70. Get your teeth whitened.  You’ll feel better and smile more.
  71. Keep walking shoes in your car.  No more excuses.
  72. Shop with a list.  Not on the list, not in your cart.
  73. Drink a specially-formulated workout drink during and after your workout.  (I drink this one: Prograde Workout)
  74. Maybe you think it’s easy for some people.  And maybe you’re just making excuses:
  75. Don’t smoke.  Don’t hang out in smoky places.
  76. Pack your lunch (Last Friday I asked 3 of my fittest friends out to lunch.  All 3 already had something packed by 7am.  Coincidence?)
  77. Get some sunshine early every day.
  78. Need a jump start?  Hire a GOOD personal trainer for 4 months to get you going.
  79. Eat more protein.  It raises your metabolism and preserves lean, toned muscle.
  80. Give yourself a break.  If you screw up on your diet, just get started again THAT DAY.  Don’t declare the week a loss and set yourself farther back
  81. Get more and better sleep.  Try to make your bedroom a “cave”- dark and silent.
  82. Throw out your scales.  Use the pictures from number 10 to gauge your progress.
  83. Cut out all soy from your diet.  It will mess up your hormones and make you store more fat.  (Also – tastes gross)
  84. Make exercise time your fun time.  We have a blast at bootcamp because it’s fun and we vibe great together.
  85. Why sports?  You’ll live longer!
  86. Print out the 7 Rules Of Nutrition and keep them with you when you plan your meals (find them here: Nutrition Guide)
  87. Make fitness a LIFESTYLE, not a “quick fix”
  88. Get the Paleo Cookbook and try 3 new recipes a week
  89. Make a bet that you can lose a bigger percentage of inches off your waist than your friend.
  90. Go to ThisIsWhyYoureFat.com and look at what some people eat
  91. Before you eat anything, ask yourself “Will this bring me closer to my goals?  Or take me away from them?”
  92. Stay satisfied longer by having protein, fats, and vegetables in every meal.
  93. Get your priorities straight: Do you want to look and feel great?  Or to eat a muffin that will make you bloated and crash your energy levels in 20 min?
  94. Focus on metabolic resistance training.  Building and maintaining lean muscle will raise your metabolism and keep you healthy and mobile.
  95. “The more you cook, the better you look.”  Stay out of the fast food drive-thru.
  96. Stick to one plan long enough to give it a chance.  If you change workouts or diets based on every ill-informed magazine artilce you read, you’ll never have a chance to make progress on any of them.
  97. Take note of how you feel after every meal.  If you’re lethargic, cut down on the carbs.
  98. Take ACTION on something EVERY day.  Want to eat 2 apples a day?  Don’t go and buy just four apples.  You’re out of luck in 2 days.  Go and get 14 instead.
  99. Remember that a great body is built one day at a time.  Every day that you live according to your plan brings you one day closer to your goals!

What is YOUR best weight loss tip?  I’d love to hear it!  Leave a comment below :)

3 Responses to “99 Things You Can Do To Lose Weight, Be Healthy, Look Great, and Feel Wonderful!”

  1. Reid Tumlinson Says:

    amazing stuff thanx :)

  2. Kallie Stiens Says:

    these are the types of things that i love to see posted up.

  3. Malena Schladweiler Says:

    you’ve got a great personality.