Top 10 Weight Loss Tips: What you Need to Know to Increase your Weight Loss Success Rate


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Thank you for stopping by to gather more insight to the top 10 weight loss tips I have put together for your learning benefits. With over 15 years of weight loss coaching experience, I’m confident you will be able to relate to these tips, find them realistic, and put them into action. The pictures below are all proud products of TNT Nutrition coaching. Kadie, Aissata, and Elisabeth did it, so can you! It’s exciting that you are at the stage of DOING something about your weight loss, congratulations, and enjoy!

 

weight loss

weight loss

weight loss

 

#1 Refuel every 3-4 hours if possible. Yes, I’m asking you to eat more often to enhance your weight loss. If you are use to eating one or two times a day, you won’t be hungry to eat every 3-4 hours because your metabolism is slowing down to conserve energy. That’s ok, if you eat smaller meals where your portions are designed to help you feel “content” and not overly full, your body will more than likely naturally feel the need to refuel every 3-4 hours. Many of my weight loss clients always say to me “Are you sure this is a weight loss plan?” because they are very content every few hours and then they are in shock when the pounds start to come off. As you organize your day, use snacks as an opportunity to squeeze in anything you cannot squeeze in at your main meals. Fruit, vegetables, and dairy products make great snack fillers. Eating more frequently consisting of the RIGHT foods will help you stay fuller longer, and keep your blood sugar levels in check to avoid cravings throughout the day. Snacks higher in protein and fiber such as cheese and crackers, yogurt, and apple with peanut butter are always recommended versus foods without a lot of nutritional content such as 100-calorie pre-portioned bags of wheat thins. Don’t panic if you find yourself not hungry until the 5th hour, just pay attention and learn your body’s natural hunger rhythm. Not every single person on planet earth is hungry every 3-4 hours, but many are.

#2 Log your food for 1 week. I think we can all agree that food logging is an important tool for weight loss. How do you do know what to change if you don’t know how much you’re truly eating? Why cut more if you’re already only eating 800 calories? MANY times believe it or not, when I perform a consultation or begin working with a new weight loss client, we discover they were not eating enough throughout the day, but yet, in their minds they were having “huge” salads, and eating 4 times a day, etc, etc. Regardless of what you “think” you’re eating, you want to truly “know” what you’re eating. Logging will help you observe YOUR patterns of eating (eating too little, not enough protein) or no patterns at all-that is a problem all in itself! We’re talking 1 week of logging, not 7 days a week for the rest of your life, to help you discover more about what you need to change with your eating. It’s a helpful tool, so if you feel logging your food more frequently than 1 week is beneficial for you, then continue to use it as long as it serves as a helpful tool for you and not a nuisance.

#3 Eat more plants. Let food by thy medicine and medicine be thy foodHippocrates. No one can argue that plants don’t better your health. Having a diet high in fruits, vegetables (includes beans/peas/lentils), whole grains, nuts and seeds continues to be proven as the only medicine without side effects that can help prevent and even reverse many of today’s lifestyle diseases in the United States. When you’re body is functioning at its best because you’re giving it the best fuel, you’ll have less cravings, less inflammation, you’ll have more energy to do more things and burn more calories.Your solution could be that simple! Not only will having more whole foods in your diet help with your health, it will significantly help with your waistline.

#4 Have an A+ grocery list. This is one of the simplest steps in weight loss that is overlooked and I am almost always setting it as a weekly goal for my clients. You don’t always have to have a meal plan to be successful with weight loss. With an A+ grocery list you can naturally make better eating decisions because you will be subbing higher calorie or empty calorie options for lower calorie, higher quality choices. You say you want to “eat a better breakfast”, that’s great, but how will you eat it if you don’t have what you need in your pantry or refrigerator? The more you take control with bringing your own meals and snacks, the more successful you will be at your weight loss, so take a few minutes for yourself (literally) and update your grocery list.

#5 Get moving. Exercise is a must for any weight loss program, however, don’t overwhelm yourself right away with a new eating regimen AND workout regimen. Ease into your exercise program slowly as you work on improving your nutrition. Something is always better than nothing! Weight training is SO important as is cardio. No, women, you will not get big and bulky because you lift a dumbbell. In fact, it will help you burn more calories at rest, reduce bodyfat, and allow you to become smaller and more defined. Cardio will also help expend more calories to support your weight loss. Weight loss is an intricate puzzle putting together nutrition, weight training, and cardio, so just take things one-step at a time with each category.

#6 Set 1 weekly measureable goal every week as to HOW or WHAT you will improve with your eating. So important! These goals will ensure you stay focused on always accomplishing and acknowledging progress to help keep the momentum high. Think of them as your steps to getting to your final weight loss goal! Make them measureable, and realistic. A good goal would be “I’m going to have 1 piece of fruit every day this week”. Those in our 12-week program have frequent coaching calls with us and the student and coach set at least 1 nutrition goal per week together, and then follow up on that goal the following week. This makes a HUGE difference when taking on the big responsibility of changing your eating habits. Check out our How to Lose Weight Using S.M.A.R.T Goals for extra support.

#7 Don’t sweat the small stuff. One of the biggest sabotages to one’s weight loss success is their pursuit of perfection. Perfection just isn’t going to happen! Having one of your favorite treats from time to time is not a problem unless you’re having too many and the calories are adding up. Simply re-budget your amount of extra permissions, don’t completely restrict yourself from some of your favorite foods. One thing to keep in mind is that eating healthy and losing weight involves literally hundreds of decision making processes a day whether you realize it or not; between meals, leading up to meals, during meals, following meals; HUNDREDS. Why let ONE decision make you feel like you just made hundreds of bad decisions? Just let it go and stop beating yourself up already.

#8 Plan ahead. If you’ve got a busy schedule, MAKE it work by planning ahead your meals and snacks as often as you can. Weight loss isn’t just going to happen, you have to make it happen! Plan and implement one or two go-to snacks for on the go for in your purse, travel bag, or car. Cook in bulk; make 2 recipes instead of 1 so you can have leftovers. Cook some protein such as lean chicken on a Sunday or off day so it makes it easy to throw it in salads, wraps, pasta, etc when times get busy. Take a cooler with you in the car so you are always prepared, it’s not as big a deal as you think it is, and it just may become your new best friend!

#9 Be real and confront your habits and tendencies WITHOUT JUDGEMENT. The psychological side of weight loss is just as important as how many calories you are consuming. We all have tendencies, we all have habits. We all have thought processes that go with them, we’re humans. Sometimes you will never outgrow the want to procrastinate, the want to emotionally eat for many reasons, but you CAN control how you respond to those wants. You can, and it starts by acknowledging your own tendencies and confronting them without judgment so you can deal with them. Once you acknowledge them, then you know the red flags to watch out for and redirect your actions in a new direction the next time those tendencies or habits show themselves versus how you always negatively tend to deal with them. For example, you always eat when you’re stressed. Eating is always a response to your stress. So next time you get stressed and the feeling builds up as usual to want to eat in response, redirect your actions to something other than food to deal with the stress. What does that solution look like? Go for a walk? Read a book? Clean? Sitting through it and doing nothing is also a solution. Have a solution in place BEFORE it happens so you can simply put your plan into action. To also help break habits, I always ask the question, “What were your intentions by eating [5 cookies]?” Usually the answer is “I was stressed” or “I wanted to relax”. Then I follow with the question “Did eating 5 cookies take away your stress, or help you relax?” The answer is always “NO”, in fact, it adds stress and anxiety and frustration by the time it’s all said and done! So get real, deal with the situation at hand and don’t fabricate a story line where emotional eating is the solution to your problems. Acknowledge your habits, tendencies, and come up with an alternative solution to dealing with them for the next time it occurs.

#10 Define and Revisit your motivation. What is the underlying reason for wanting to lose weight? To be a better example for your kids? To avoid diabetes? Whatever it is, you will need to reference this from time to time so print it out and tack it on your wall, set reminders on your phone, keep it as a screen saver on your desktop, but physically put it somewhere. When you cross some bumps in the road referencing and refreshing your motivation will be vital.

              “My motivation to lose weight is ______________”. Write it down, it will enhance your commitment level.

 

Weight loss is not easy. But it doesn’t mean it’s impossible or that you are incapable of succeeding. Everyone’s needs are different, and you may still be discovering what your needs are to help you lose weight successfully and that’s ok. This article is not meant to be intimidating, as a coach, it’s always important for me to prepare my clients for what to expect on their weight loss journey. The more they know what to expect, the more successful they will become. So I’m simply passing this on to you, and I hope you’ve found it helpful too.

 

Shelby McDanielShelby McDaniel
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  • Stephanie McLamb OCB Figure Competitor | Fitness Enthusiast

    My experience with you has been so unforgettable and helpful. I use to have no self-esteem or confidence in myself and now I know I can do anything I want to in life as long as I put my mind to it. With your help I lost weight and a lot of body fat and […]


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  • Tamara Christman |Competitor

    I had always wanted to compete in a figure competition, but the responsibilities of being a full-time parent and employed educational manager always took priority.  Shelby proved to be an experienced professional in the sport of figure for me, as well as other physique competition preps.  Her ability to see where I needed to tighten […]


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  • Scottie Lynn | NPC National Figure Competitor | Competitive Runner

    I am a competitive runner and have always wanted to embark on a figure competition, I just did not know where to start! My high school acquaintance and now dear friend Tammy Christman (Also a TNT Nutrition client) happened   to  see a Facebook post where I stated I was going to try to do […]


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  • TNT Nutrition Student Wins the Battle Against Type I Diabetes!

    After being hospitalized and becoming a newly diagnosed type 1 diabetic at the age of 22, my whole routine and life in general was flipped upside down.  I had always been involved in competitive athletics and had plans to compete in multiple events in the near future.  However, when I lost a significant amount of weight […]


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  • Anonymous

    Growing up, I was a healthy happy person.  I never focused on my weight.  I was a size 6 and was active in sports (basketball and rowing) and things were good.  Life took a dramatic turn for me 15 years ago.  While leaving work one night, I was attacked by a stranger, raped and  left for dead in […]


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  • Christine W | Virginia

    THANK YOU SO VERY MUCH FOR YOUR WORK WITH CHRISTINE!!!!  As you have probably deduced, she is thrilled with the results!  Before she came to you she really was at an impasse and I think she saw her desire to lose weight almost as an impossibility.  You changed that and gave her the hope, encouragement […]


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  • Debra S | 54 Years Young

    I joined the TNT nutrition program in May 2012. At my weigh-in last night, I have lost 9.5% body fat and 20 pounds! I have gone down two pant sizes and feel great! My energy and endurance during my cardio workouts and weight training have greatly increased; I can now jog 3 miles at a time […]


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  • Megen G

    The TNT Nutrient Program serves as a building block to educate on the importance of eating healthy to maintain a healthy body, healthy mind, healthy cells and organs.  The program outlines portion control, eliminating bad food habits, understanding carbohydrates, essential fats, and proteins foods and how they fuel the body.  The program gives a full […]


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  • Keedah S

    Change was not easy.  Sticking with a work out plan and committing to changing what I put in my mouth was even harder!  I decided that NOTHING was going to change until I decided to get up and do something about it! ….Then came Sunny and Shelby w/ TNT Fitness and Nutrition!  They have changed my life.  […]


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  • Catherine S

    Shelby, thanks SO MUCH….honestly, from the bottom of my heart this is what I NEEDED and the fact that you have been willing to work with me has meant the world!  Thank you just doesn’t seem enough to convey my gratitude, but I want you to know what this has meant to me!  I have […]


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  • Crystal | Northern VA

    My entire life I have always struggled with my weight and was always a plus sized girl.  At the height of my weight I was a size 18 and weighed just over 200 pounds.  I was never an active person, I was always lazy.  I watched a lot of TV and sat at the computer surfing […]


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  • Katie M. | Northern VA

    Prior to joining TNT Nutrition, I was a Weight Watcher.  I was a little hesitant to leave Weight Watchers because I had a lot of success on the plan.  On Weight Watchers, I could eat whatever.  As long as I followed my 29 (and now only 26) points, I was promised weight loss.  Eventually though, […]


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  • Janice | Virginia

    I enrolled in Nutrition Plan with Shelby with a goal of a 10 lb weight loss. I have exceeded that goal, but more importantly I am now equipped with nutrition tools that    will last a lifetime! You won’t believe this but I have lost 11.5 lbs so far and I have never gone hungry and […]


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  • Tara H | Virginia

    I think no matter how much weight you have to lose it always feels like a daunting task.  I had been trying to lose 5 to 10 lbs for years but had very little success in keeping it off.  The TNT Nutrition program was perfect for me.  I wanted a plan that was easy and […]


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  • Sandy Z | Northern VA

    These words are from a song:  I’m so excited, I just can’t hide it!!!!  That is the way I feel since I joined the TNT Nutrition program.  I am so excited I did because I have lost over 25 pounds, but I look like I lost more weight because my body fat has dropped immensely […]


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  • Stacy C | Tysons Corner, VA

    When I started TNT Nutrition, I was really nervous because I had no idea what it would involve and what I would have to eat.  Then I started to study the customized nutrition plans that Shelby made especially for me and my work and work-out schedule.  Shelby promised that even though the plan assigned me […]


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  • Charlotte

    At my highest weight, I was 108 pounds more than I weighed when I got out of the military. I could not believe I had let my body go! With the help and support of an old friend I joined a CrossFit gym and also began following the Zone Diet way of eating. The diet […]


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  • Chuck & Merry | -70lbs

    My personal trainer Chris encourages his students to be successful and talks about the TNT trinity:  classes, cardio and nutrition.  He recognized my struggle last fall and began to talk to me about Shelby and the TNT Nutrition program.  Since, my husband Chuck does much of the cooking at home, and he is a very […]


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  • Julia

    Here at TNT Nutrition, we work with all types of goals, weight loss being numero uno. Losing weight for the long-term is not easy, hence why we try all the quick fixes we can before we come to the realization that it’s really a matter of making lifestyle changes. It’s a very personal journey as […]


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  • Chris | -25lbs, -3.5% bf, -5.75″ waist

    My personal trainer was urging me to get assistance with my nutrition, but I was hesitant. This past summer I started getting blurred vision in my left eye.  It got progressively worse over the course of a few days.  I went to the ophthalmologist and it was determined I had retinal vein occlusion.  Retinal vein […]


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The TNT Difference: We are your nutritionist, counselor, mentor, motivator, and provider of realistic, personalized weight loss coaching solutions.