top of page
  • Writer's pictureS. Lemon

Healthier habits for long term weight loss!

Updated: Dec 19, 2021

The habits you should practice to improve your health!

If someone told you that you could lose up to 20 lbs the first week, would you follow that diet? How about if someone told you that they can help fix your metabolism to help you lose weight because you are over 30 years old? Some of these sound familiar don't they?

I bet we have all heard this claims and much more, especially with the proliferation of social media. At this point, you can't turn the corner without seeing a fit person telling you they have the secret to unlock your fat loss potential. Generally, this is followed by some quiz for you to take and then a paid subscription to their fat loss and exercise plan.

There is a catch though! Often they do not tell you what or how long that it took them to build that physique, which may include unhealthy methods to achieve that body. Some of those methods are performance enhancing drugs, hours in a gym, or years of training and consistency. And let's not even get into the fact that most people are using fancy lighting, apps or touched up pictures to fool you into paying for their services or supplements.

There is good news for you! There are many things you can do now that will NOT cost you any money, that won't cause you to spend countless hours in the gym or take too much effort to begin your health journey. And what is even better, you can still eat delicious food on the way! And as I have always said, little changes add up!

"Several small changes over time can result in big changes!"

These changes I am talking about, are the same changes I implemented over a decade ago to lose 60 lbs. Not only did I lose that weight, I am within the 5% of person who has kept off the weight for longer than 2 years. The tips I am going to provide you to improve your health are free, easy to start with, and are flexible enough to adapt your journey of becoming healthier.

What should you do?

These 6 tips I am going to provide you to become healthier, lose weight, and have a better life are simple:

  1. Track

  2. Cook from scratch

  3. Focus on whole foods

  4. I want to move it, move it!

  5. Exercise

  6. And sleep

1. What do I mean by track? Simple! Track calories, track carbs, track weight, track body measures, track macros or a combination of all. The fact is, people who track either their nutrients or their weight or both, will tend to be more successful.Why? Because there is a feedback mechanism available to allow you to make other adjustment. Personally, I track calories, macros, body weight and the weights I lift. This provides me consistent feedback for when I get off track.

2. Cooking from scratch is one of the first steps of knowing what is actually in your food. It's also one of the best ways, that I have found, to ensure you are getting all your nutrients that your body craves. I have been tracking calories, off and on, for over a decade on MyFitnessPal (MFP). Within that period, I have created many recipes and followed a variety of diets. But what I have also learned while being on MFP, is while some restaurants will post their calories, often individual often won't follow the recipes exactly, which can cause big difference in actual calories. So it's quite possible that the 400 calorie smoothie, may turn into a 500-600 calorie smoothie. Why is this? Because your business is the most important thing.

3. Building upon the last recommendation, focusing on whole foods is a great way to help reduce calories. And while I am a believer in having treats in moderation, I also recognize that it's easier to cut calories intrinsically when you eat more lean meats, fish, fruits, veggies and low fat dairy. If you thing about it, a piece of cake can be 400-800 calories. For that amount, you can have a nice NY Strip, a big bowl of fruit with whipped cream, or a serving of my famous chaffles!

4. While your metabolic rate will account for more of the calories your body burns in a given day, you can easily add to that equation through a component call Non Exercise Activity Thermogenesis (NEAT). These are the calories you burn through daily activities such as cooking, walking up the stairs, chasing your crazy kids (#parenting), or walking to a store. Doing things like taking the stairs instead of the elevator, parking further away, or cleaning up your house more frequently can add

5. It is no secret that exercise can improve your health. But when it comes to exercise, it doesn't have to be something you hate. Overall, most people would benefit from some form of resistance training and cardiovascular exercise, but compliance to exercise is the biggest factor. That means, find some kind of activity you enjoy. That could be weight lifting, yoga, cross fit, Zumba, or even an active video game. In fact, I had a friend in college that lost 100 lbs playing Dance Dance Revolution. So don't think it has to be a traditional exercise routine. And don't forget to bring a friend! A workout companion can help you push on days you feel exhausted.

6. Sleep is such an under-rated thing... And this is coming from a parent of small children that only gets 5-6 hours of sleep, which is definitely not ideal. Study after study shows the benefits of getting adequate sleep. In general, 7-8 hours is optimal. So if it means that you cut out a little tv or reduce phone time, then working on getting to bed a little earlier to help you make smart choices and reduce stress hormones.

I hope you enjoyed these recommendations. Please make sure you follow the page for more ways to improve your health!

24 views2 comments

Recent Posts

See All


Monica Popescu
Monica Popescu
Jan 15, 2022

Super interesting article, put it in my Favorites, thanks🌸

S. Lemon
S. Lemon
Feb 06, 2022
Replying to

You are welcome. Welcome to my site!

bottom of page