WEIGHT LOSS PRO TIPS

Yes, I'm a pro because I've done it over and over and over and over again 🤣 And I get paid to help other people do it.

Hear me out: losing weight is relatively easy. We've all done it. KEEPING it off is the challenge.

Right now, I'm using a weight loss supplement. It's healthy, it's easy, it's working. However, I know that, when I stop taking it, I'll gain the weight back UNLESS I make intentional changes to my food habits and stay committed to them until they become the new habits.

Luckily, the whole thing about changing habits is true: make them, do them for awhile and they stick.

If I go back to the same habits I had before, I will eventually have the same body I had before. That's biology.

So here are some ideas that are working for me, supporting links below:

🛼 The worst first: move. You cannot lose weight and keep it off without moving. IT DOESN'T TAKE MUCH. Honestly, a 10 minute walk, a plank, Zach Bush's 4 minute workout, 10 minutes on a vibe, 5-10 minutes stretching... movement is a miracle for your health and weight.

🥝 Take smaller portions. You can have as many helpings as you want, just make them all small. This gives your satiety signals a chance to work.

💥 Chew. Even cottage cheese. Chewing wakes up those satiety signals.

⚔️ When you eat out, cut everything in half. If you are eating in the car, pack up the other half and put it back in the bag. You can eat it if you are still hungry but you're giving your body time to feel full.

💰 Stop eating out so much. It's expensive and the ingredients are the cheapest and least healthy available. We aren't fat just because we eat too much (although that is part of it). Those cheap, unhealthy ingredients create metabolic havoc.

📉 DO NOT CUT YOUR CALORIES TOO LOW. Ask AI how many calories you need to maintain your weight at your current weight and at your ideal weight. Even if you aren't counting calories, it creates awareness. Cutting too low too fast will slow your metabolism which also contributes to metabolic havoc. Your body needs fuel, just not too much.

⏰ Eat often, like every three hours. When your body needs fuel and doesn't get it, that is an emergency for your system. You may not FEEL stressed but your body does! It turns on cortisol which tells your liver to release glycogen (stored sugar) so you have fuel. (This is why when you fast, you feel great around the third day... your cortisol tap is turned ON delivering sugar to your bloodstream pretty constantly.) More metabolic havoc.

⌛️ Don't get too hungry. Perfect formula for overeating at meals!

🫗 Don't drink water before meals and as little as possible with. Water dilutes digestive juices and you need those. I drink raw milk 🥛 with most of my meals (it's food).

🥝 Pack a lunch/snack. I live an hour drive from everything so I always pack a snack: cubed cheese, a few macadamia nuts, dates, a carrot, a square of chocolate. Protein, carbs, fat. I always pack pretty much the same thing, simple and satisfying.

📝 Weigh yourself (just don't fixate on the number). I weigh almost everyday and I write it down on a paper taped to my wall. This helps awareness.

🎢 Stop thinking in terms of WEIGHT loss and start thinking of FAT loss. If you lost 10 pounds of fat and gained 10 pounds of muscle, you'd weigh the same but you'd be much healthier, right?

💃 Delete stress :) Stress and it’s by-product cortisol is the most fattening ingredient on the planet. More on that below!

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RESOURCES:

Excellent Mercola article: Even Minor Improvements in Sleep, Physical Activity, and Diet Extend Lifespan

Zach Bush 4-minute workout:

My vibration plate (bought 2022, still going, affiliate link)

Youtube has so many 5-15 minute yoga, tai chi, kettlebell, stretching videos. Pick one :)

The FAT loss supplement I'm using. If this is your first time ordering with Arbonne, let me know, I can make sure you get the best deal.

Three podcasts on cortisol, carbs, stress & so much more!

These have been life-changing for me in managing weight, cortisol and carbs. It’s 2026, y’all. Out-of-control cortisol contributes more to weight gain and metabolic havoc than we ever dreamed.

🎉 Mercola made the switch from low to high carb. This is not a passing fad, it’s science pushing thru the talking heads.

🎉 Paul Saladino MD: Animal-based vs. Ray Peat diet with Georgi Dinkov Part 1

🎉 Saladino & Dinkov Part 2

These tips are working great for me on my journey. I didn’t talk about sunshine, sleep and hugs, three critically important factors. More on those soon. And I know there are lots more tips out there -- please share what’s working for YOU!

xo Sally