I know a thing or two about successful weight loss tips. At 14 years old I lost 100 pounds on my own in one year. 

I’ve kept it off for 18 plus years while sticking to a healthy routine. However, like anyone, my weight has fluctuated over the years. 

When I have periods of enjoying myself a little too much, I pay for it on the scale later. But I always know how to get myself back thanks to some of my best weight loss tips I’ve learned over the years. 

So, without further ado, let me share my 5 best weight loss tips for getting back in shape after a little “too much fun”. 

1. 1. Don’t Beat Yourself Up
2. 2. Amp Up Your Workouts
3. 3. Try a One Day Fast
4. 4.Track Your Protein Intake
5. 5. Keep Craving FIxes On Hand
6. Best Weight Loss Tips Summary
7. Check Out Whitney’s Book

1. Don’t Beat Yourself Up

Probably one of my best weight loss tips is to take the shame out of your weight gain. Should you have eaten better? Sure. Should you have been more disciplined? Probably. 

The thing is though, beating yourself up over your slip-ups is only detrimental in the long run. The more you beat yourself up, the worse you’ll feel and the more likely you will fall into a pattern of self sabotage. 

Meaning, you’ll repeat your slip-ups again and again, usually in the form of binge eating. Instead, acknowledge you made some mistakes and move past it. 

Instead of hating yourself for your mistake, focus on how you will fix it. 

2. Amp Up Your Workouts

Nothing makes me feel better than getting a really good workout in. Especially after a weekend of overindulgence. 

If I’ve gained a few pounds and want to shed them quick, I use it as an excuse to ramp up my workouts. 

I do cardio for a little longer, lift heavier weights, or try a new, more challenging workout routine. This helps me to burn more calories while also ramping up my overall fitness. 

Use your setback as an excuse to get even fitter and push yourself farther than you have before. Success (and weight loss) is on the other side of hard work. 

3. Try a One Day Fast

On occasions where I feel like I’ve really overdone it, fasting helps me get back on track. Doing a one day fast where I eat nothing but liquids (water, coffee, or bone broth) helps both my digestive system and my mental clarity. 

Yes, not eating anything for an entire day will help you shed a couple pounds (mostly water weight) but that’s not why I do it. Ultimately I use it as a tool to regain my self discipline. 

Completing a fast gives me a better sense of self control and helps me to refocus on my fitness goals. Really, I use it to put me in a better mindset for getting back on track with my diet. 

Fasting is one of my best weight loss tips but only try this if you can do so without overcompensating the next day. Fasting works for some people but it may also trigger a binge the next day if you get too hungry.

4.Track Your Protein Intake

Protein is the ultimate muscle builder and hunger crushing food source, both of which are ideal for weight loss. Increase your protein intake to lose weight fast by including protein in every meal and snack. 

Experts say you should be eating 1 gram of protein per pound of body weight. It’s impossible to know whether you are reaching those goals unless you track your intake. So track your protein intake!

I’ve found that eating more protein during the day crushes both my hunger and cravings. I feel so full after eating my protein-rich meals, that snacking doesn’t cross my mind nearly as often. 

Curbing snacking cravings with protein is key for losing weight. 

5. Keep Craving FIxes On Hand

Your worst enemy when it comes to weight loss is snack cravings. Cravings typically arise when we are bored, tired, or just feel like we need something to do with our mouth. 

Afternoon or midnight snacking is sometimes just a habit, one that you’ll have to break if you want to lose weight fast. Beat the mindless munchies by keeping things on hand to help you banish those cravings. 

Some of my favorite snack craving fixes are sparkling waters, mints, gum, or hot beverages like tea and coffee. I keep these on hand when I’m bored at home and tempted to run to the kitchen for some unnecessary snacking. 

A nice refreshing sparkling water, hot coffee, or peppery mint almost instantly banish my cravings. Plus, it just gives my mouth something to do, which is typically one of the reasons I want to snack. 

Best Weight Loss Tips Summary

So, there you have it. These are some of my best tips for weight loss after a setback to help you get back on track. 

While some of these tips can help you lose weight fast, understand that long term weight loss requires a long term commitment to healthy habits. It’s much easier to stick to healthy habits year round than it is to gain weight, then lose weight quickly, only to regain the weight back. 

That endless cycle is frustrating, not healthy, and honestly, unnecessary. Use these tips for when you have a small slip-up or implement some of them into your daily routine for lasting weight loss. 

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Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds. 

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and workout motivation!

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Check Out Whitney’s Book