You’ve certainly heard your fair share of bizarre weight reduction advice over the years, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies,” and those recommendations are frequently advocated by persons with no health knowledge.

Before you begin, it’s critical to understand that no two people lose weight in the same way. There is no one-size-fits-all solution that will work for everyone. Even if they consume the same meals and engage in the same exercises, two persons of the same weight and height will lose weight at different rates.

1. Eat What’s Right for Your Body

Use nutritious ingredients and select foods high in antioxidants, vitamins, and minerals to enhance weight reduction. A healthy body obtains many nutrients from various meals, so don’t be a fussy eater. You could be shocked at how much you like leek soup or kale salad.

2. Eat Slowly

Eating slowly will allow you to recognize when you’re full. It’s best to stop when you feel 80 percent full.

3. Stay Hydrated

It’s not just how much you drink, but how much water your body can actually absorb. According to the Institute of Medicine, men should drink 13 cups of water a day, while women should drink 9 cups.

4. Batch Cook and Prep

Batch cooking is one of the best ways to save time and money. Prepare a big batch of chicken or steak, and then divide the filet into portions and freeze it. Just take it out of the freezer in the morning, divide it into servings, and put it in the fridge. You’ll be amazed at how much time you will save during the week by doing this.

5. Weigh Yourself Once a Week

Weigh yourself at the same time of the day and in the same place. It is best to do it in the morning because your weight can fluctuate throughout the day due to salt intake and water consumption.

6. Get Enough Sleep

Sleep deprivation can affect metabolism because when you’re awake and active, your body tends to increase its appetite. In addition, not getting enough sleep can cause you to feel more fatigued and less motivated to exercise.

7. Keep a Gratitude Journal

You don’t have to wait until Thanksgiving to give thanks. It’s important to start the day with gratitude, and you should keep a daily gratitude journal to remind yourself of what you’re thankful for. Research has shown that writing in your gratitude journal can lead to weight loss.

8. Eat Slowly

Eating slowly will allow you to recognize when you’re full. It’s best to stop when you feel 80 percent full.

9. Embrace Vegetables

Even if you’re a meat lover, you should still be eating vegetables. A daily serving of vegetables is the best way to get fiber, vitamins, and minerals into your diet.

10. Make a Plan

There’s nothing more devastating for the weight loss journey than the “I’ll start tomorrow” mentality. That’s why you should make a plan and set a goal of how many pounds you want to lose in how much time.

11. Keep Moving

No excuses. Get up and move. Whether you take a walk, go for a jog, or go out dancing, make sure you’re moving. Even being healthier, you should engage in at least 30 minutes of moderate physical activity 3-5 times a week.


Our bodies are designed to lose and gain weight. While there is no such thing as a quick fix for weight loss, there are many habits that can help you lose weight and improve your health.

When it comes to long-term weight loss, you can achieve it with a healthy diet and regular exercise.

Melinda Silva, MD, provides top-quality services for MD weight loss in San Diego. With more than 23 years of experience, Dr. Silva can develop solutions to ensure your body stays healthy. Simply go to our website to schedule a consultation!