8 Simple Diet and Exercise Tips to Help You Lose Weight

diet and exercise

Use diet and exercise to lose weight.

According to the Center for Disease Control and Prevention, 69.2% of adults age 20 years and over are overweight. 35.9% of all Americans are obese. This means two out of three adults in the United States are struggling to attain and maintain a healthy weight.

While there are many reasons behind this, eating too much, eating the wrong types of foods, watching sports instead of playing them, the good news is you can lose weight with a few changes  in your diet and exercise routine.

If you would like to lose weight there are some simple diet and exercise tips you can use to bring your weight under control:

1. Graph Your Weight Daily   

There’s an old saying “What gets measured gets accomplished.” Weighing yourself daily will get your focus on what you want to do – lose weight.  As your graph goes down with your weight your feelings about your efforts go up.

• Seeing your graph gives you positive feedback, reinforcing your motivation to continue on toward your goal.

2. Plan Your Meals

When do most people decide what to eat? When they’re hungry.

Just as you don’t want to go grocery shopping when you’re hungry, you also don’t want to plan your meals when you’re hungry. That’s when calling the local pizza parlor will seem like a great idea.

Every weekend write out a plan for healthy, nutritious meals that taste good. Then go to the grocery store and buy what you need to make them.

3. Keep Healthy Snacks Available  

Like meals, buying snacks needs to be planned in advance. Go down the snack isle at the grocery store and pick up a few healthy snacks.

• The vending machine at work is not your friend. The only way to avoid it is to plan ahead.

4. Look for Healthy Alternatives

Instead of burgers made from beef, try making burgers made from ground turkey or chicken. Eat fruit for desert. Instead of eating French fries eat a baked potato. Look for healthier alternatives to the stuff you really like.

5.  Eat Your Food Slower

Eating your food fast can make it hard for your mind to catch up and know that your stomach is full. It takes 20 minutes for your stomach to let your brain know it’s full.

Take your time when you eat. That way, if you’re still hungry, you can eat more, but if you’re not, stop eating!

• If you often get that too stuffed feeling after you eat, it’s probably because you eat too fast.

6. Cut Out the Soda

One of the biggest contributors to overweight is the calories you get from drinking sugary, carbonated drinks. It’s also a big expense.  If you cut out those sugary drinks your overall caloric intake will drop.

• Drink more water. Add a bit of lemon or lime to give it a healthy taste.

7. Make a Daily Habit of Reading about Diet and Exercise          

This goes back to you get what you focus on. By focusing on a healthy diet and exercise plan you’ll eat better, exercise more and become healthier.

8. Create and Follow an Exercise Plan        

In addition to helping you lose weight, exercise can help you feel better, physically and emotionally. If you haven’t exercised in a while, start slow and then build up over time. You can even start with five minutes a day and then add five minutes a day every week. In six weeks you’ll be exercising for a half hour!

• Small improvements over time have profound effects.

Put these Diet and Exercise Tips to Work for You Today!

Your diet and exercise plan shouldn’t be difficult or make you miserable. With a few small adjustments you can begin to live a healthy lifestyle that will help you lose weight and keep it off permanently.

Follow these suggestions daily and in no time you’ll feel great and have the body you desire.

Do it for life!


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About the Author

Wil Dieck is America’s #1 Mental Fitness Coach©. He is also the founder of Total Mind Therapy©, a system that uses Neuro Emotional Conditioning (NEC)©. He is also the author of “The Permanent Weight Loss Solution” as well as a number of articles on healthy weight management.

NEC is a system that uses the best of three highly effective processes, advanced hypnotherapy, Neuro Linguistic Programming techniques (NLP) and meditative breathing techniques from Qigong, a Chinese Martial Art, and combines them into one powerful system that you can use to alter your thinking patterns that allow you to make quick and lasting shifts in your behavior and, as a result, adopt a healthy mindset that leads to long term, permanent weight loss.

Wil is a Neuro Linguistic Programming Trainer, certified hypnotherapist and Qigong Practitioner. His office is located in San Diego, CA.

He has lectured on weight loss myths and has taught hundreds of people in individual and business settings how to use Neuro Emotional Conditioning (NEC)© techniques to adopt healthy weight management methods like those in this article to help them develop the lifestyle and, as a result, the body they want.

Wil is available for individual coaching sessions and group presentations in using NEC or advanced hypnotherapy and Neuro Linguistic Programming as well as using meditation techniques from Qigong to develop and adopt a healthy weight management mindset.

If you are interested in learning more about using Neuro Emotional Conditioning (NEC)© techniques and making a healthy weight management program part of your healthy lifestyle, then call (619) 293-3255 for your complimentary personalized assessment and action plan.

In this session we’ll discuss the goals you wish to achieve and you’ll go away with an action plan packed with information on how to achieve those goals.