More Than 50 Tips to Help You Lose Weight and Keep It Off

Even if the first 10 pounds are already off, it's important to redesign fitness goals as you progress. As you do this, remember to always celebrate healthy accomplishments like hitting a new running milestone. The simple act of acknowledgement does wonders for motivation.

Dining out occasionally is a nice way to spend an evening, but avoid making it a habit. The secret ingredient at many restaurants is butter and excessive oil — in other words, more calories. Studies have repeatedly shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you control ingredients and also helps manage portion sizes. At a loss for what to do in the kitchen? Here are some healthy recipes to help get you started.

It seems like everyone is attached to cell phones these days. Even if you're using one to stream a workout playlist, stop texting or chatting with a friend when you're at the gym. Giving full attention to a workout keeps you focused and allows you to maximize results. The payoff is the weight-loss results you are bound to see.

Since stress is shown to cause weight gain by increasing cortisol levels and triggering the body to eat more — especially foods high in sugar and fat — make sure you give yourself time to relax and unwind. And it's an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie burners!

Exercise has a lot of fantastic health benefits that have nothing to do with losing weight. In fact, you may not burn as many calories with your workout as you think. To lose weight, you still need to eat in a calorie deficit, so be mindful of how many calories you are burning and how many you are taking in. To find out how many calories you should be eating for weight loss, use this formula.

Burn major calories no matter what you're doing by increasing your metabolism. Simple things like upping your strength-training routine and eating more protein can help your body burn more calories. Read on to learn more about how to boost your metabolism.

Fruits and veggies are low in calories and often loaded with filling fiber, and it's best to aim for at least five servings a day. Why not make one of these 51 vegetable-focused recipes for your next meal?

A lot of couples' sex lives can slow down a bit, especially if they've been together for a while. So here's a little reminder to make time for intimacy. Not only will it keep you emotionally connected, but also, there are many health benefits to getting busy, like a decrease in stress, which help benefit weight-loss goals.

Aside from providing ample amounts of vitamin A, sweet potatoes are a weight-loss wunderkind: they help increase levels of adiponectin, the blood-sugar-regulating hormone, in the body and have a relatively low glycemic-index rating, which can help prevent blood-sugar spikes after you eat. This, coupled with their already sweet and fibrous nature, can help keep hunger and sugar cravings away.

Avocados, peanut butter, sweet potatoes, brown rice — these foods are all nutritious, but that doesn't mean they're void of calories. You still need to be aware of serving sizes, even for foods that are good for you. Here's a handy guide for portion sizes of calorie-dense healthy foods.

If you're trying to lose a couple of pounds, stepping up your current workout routine may be all that it takes. And since time is of the essence, nothing gets results like sweat-inducing total-body HIIT workouts, which can torch more calories in less time. Check out our list of HIIT workouts that'll be sure to blast calories fast.

If you're not practicing intermittent fasting, starting your day with a healthy breakfast can help keep cravings at bay, regulate blood sugar, and keep you on track with your healthy eating goals for the rest of the day. Choose a breakfast that's high in protein to give you energy and full of fiber to keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.

It's important to keep things fresh by mixing up your exercise routine. The variety will stop your body from hitting a plateau, and you'll be less likely to get injured or burnt out.

To rev up your body's calorie burn, do intense 45-minute cardio sessions a few times a week. A study published in the Medicine & Science in Sports & Exercise Journal showed that an intense cardio session can slash an additional 190 calories post-workout. While research is still not solid on what produces this increase in calories burned, most data leans toward the afterburn effect, in which a period of intense activity causes the body's metabolism to spike and burn off more fat than usual.

Some intense cardio workouts to try include running, indoor cycling, or interval training (like this pyramid treadmill workout).

Finding time to exercise no matter what time of day is important, but if you need that little extra push when it comes to burning calories, then try exercising in the morning. Studies have found that exercising in the morning before breakfast can help you burn more fat, and prioritizing it first thing in the day ensures you get it in before excuses have time to take over (hello, Netflix!)

While pancakes and danishes are appealing for brunch, sweets aren't something to devour regularly at breakfast. High-protein choices, like eggs, yogurt, and whole grains, are lower in calories, provide long-lasting energy, and help to curb midmorning cravings for sugary pick-me-ups.

Here are some high-protein breakfast ideas to try.

Aside from keeping you hydrated, regular water consumption, recent studies show, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and simply eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. Now that's a reason to stay hydrated!

With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries have anti-inflammatory properties that could help you lose weight. Registered dietitian Cynthia Sass recommends eating the fruit on its own in a raw, natural state.

You can shorten the amount of time you spend working out by maximizing your efforts. Short, intense cardio workouts can be just as effective as longer ones, and fitting in a solid 10-minute workout is better than not moving at all. Start with one of these 10-minute workouts that will work your entire body!

If you don't feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, choosing heavier weights, or adding time under tension may make all the difference.

If you're not a morning exerciser and you do choose to work out at night, make sure you still make it a priority. At the end of a hard day, it's easy to make an excuse and not get that workout in or go for that run. Keep yourself committed and schedule it in your calendar like you would a meeting or doctor's appointment. And honestly, who couldn't use an extra boost of endorphins after a tough day at work? If it's too dark to head outside to exercise, these at-home workouts will do the trick.

Life gets hectic, but make sure you're getting enough sleep. Besides strengthening your immune system, proper rest also ensures healthy eating habits. On a daily basis, sleepy people eat more, and getting enough sleep can help you lose weight in other ways. After all, think about all the workouts you skip when you're too tired to get to the gym. Aim for seven to eight hours a night. Having trouble falling asleep? Check out this breathing trick.

Even when you're swamped, stay active with a 10-minute break to rev up your body. Get outside for a walk at lunchtime as a proactive way to promote weight loss, and get sunshine as an added bonus.

Building muscle through strength training helps give your metabolism an upward bump. While how much is unclear, one thing is known: muscle burns calories at a higher rate than fat when your body is at rest. Even if you consider yourself an active person, make sure to incorporate strength training into your fitness routine. Otherwise you run the risk of losing muscle mass. Try this beginner's four-week strength program.

It may seem counterintuitive, but if you find yourself constantly famished, eating more and more often can help you lose weight. Frequent meals — about five or six in a day — can help you fuel your body and keep hunger at bay. Plus eating larger volumes of healthy foods that are full of lean protein, fiber, and other nutrients — rather than foods high in refined carbs and processed ingredients — helps give you energy and keep you full without all the calories. Just make sure you are still sticking within your daily calorie target.

Whether it's a national program like WW or a private Facebook group, being part of a weight-loss community is a great way to find support on this sometimes difficult journey. Aside from utilizing the program's tools, many sites allow you to leave comments and messages on other members' profiles. In fact, Eduardo Grunvald, MD, program director at UC San Diego's Weight Management Program, told POPSUGAR the biggest indicator of weight-loss success and keeping it off is having a supportive environment.

In the same way you can't wait to wear those new shoes you bought, pick up some cute fitness gear. You'll be surprised how eager you'll be to throw it on and head to the gym! It doesn't have to cost a fortune either: splurge on a single item from Lululemon or Sweaty Betty, but fill in the blanks with some of our picks for cute but inexpensive gear, like pieces from Old Navy.

The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.

Just because you're going on vacation doesn't mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don't take up too much space, like resistance bands and disc gliders. Here's one editor's tip for working out on vacation.

Chips and chocolate: these two foods are like kryptonite, especially when readily available in your home, so make sure they never cross your doorway. You can't eat something that's not in the cabinets, after all. Host of The Biggest Loser Alison Sweeney has a tortilla chip problem, and she keeps herself healthy by never stocking this snack at home. The more healthful food you keep in the home, the more likely you are to snack smarter.

Maybe you don't eat a ton of junk food, but there are still some seemingly healthy — but highly processed — foods out there. Get as close to nature as you can, and eat a diet filled with all-natural whole foods. Fresh, organic produce and pasture-raised lean proteins are a good place to start. Whole foods will help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all your workouts!

It may be tempting to step on a scale whenever you see one, but if it's making you feel bad, then give it a break. Although we mentioned earlier that regular weigh-ins can keep you on track, it is possible to overdo it. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but also factor in that what you see isn't always the most accurate measure of weight-loss efforts. You could be building fat-burning muscle, which could be pushing the number up. Track your progress with measurements or progress photos, too.

It may seem juvenile to cut food into tiny pieces, but the strategy works. A study found that cutting up food helps trick the brain into thinking there's more on the plate, which can translate into eating less while still feeling satisfied.

Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight, but don't skip moving about in your everyday life. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden; all these things make up NEAT, or nonexercise activity thermogenesis. NEAT is vital to help you burn calories to lose weight and keep it off for good.

Sugary or sodium-laden snacks seem to always be available at the office. Resist temptation by coming prepped to work with healthy snacks that won't break the calorie bank. In the morning, cut up some fresh fruit or veggies, or make one of these healthy high-protein snacks.

Although you can enjoy your favorite treats in moderation, a diet filled with calorie-dense, nutrition-void processed food can impede your weight-loss goals. Not only will they cause you to eat extra calories, but they can also trigger cravings, cause bloating, and disrupt your GI health. Aim for whole, unprocessed foods as much as possible, including vegetables, fruits, whole grains, and lean protein.

Maintaining a healthy lifestyle can be much easier with the support and motivation of like-minded friends. Having a healthy support group can lead to better choices for yourself; you may end up moving more, swapping healthy recipes, and making other lifestyle choices that can contribute to weight loss.

Most people think of yoga as relaxing and calm, but there are a ton of poses that make muscles quiver and get the heart rate up, which can make for a big calorie burn. The next time you're breathing in basic poses, try these challenging variations.

Not only are blueberries an antioxidant powerhouse, they've also been shown to play a role in reducing belly fat. Blueberries are loaded with anthocyanin, which has been shown to alter the activity of genes found in human fat cells, making it more difficult to put on weight. I bet you can't wait to make one of these healthy blueberry recipes now.