The formula for losing weight is simple. Exercise and eat healthy. But sometimes, just those two simply won’t cut it. Doing those things are very challenging for most people. We need all the help we can get so it will be more possible for us to achieve our goals. Here’s a cheat sheet or some life hacks that will definitely help you get to your goals, and keep your progress.

  1. Be willing. The first thing that you can do it to make a conscious decision that you are going to take control and achieve your goals. Nothing is impossible if there’s a willingness to get things done.
  2. List down your goals. Find concrete reasons as to why you’re doing it so it will be easier to keep your focus. There will be moments when you would feel like quitting. Go back to your goals and remind yourself that you can achieve them.
  3. Drink a glass of water before your meals. This will give you a fuller feeling before eating and prevent you from overeating. Drink a glass of water after your meals too. So you won’t feel like you need to fill up with more food.
  4. Don’t keep unhealthy food in your house or in your workplace. If you keep unhealthy food in places where you spend a lot of time in, there’s a big chance that you will give in to the temptation.
  5. Make a grocery list. If you have a list of healthy foods that you need to get, there will be fewer chances of you straying to aisles where all the unhealthy, tempting snacks are.
  6. Eat with people who are also health-conscious. We are affected by the behavior of others around us. It would be good to eat with those people who also have the same goals as yours. It will easier to avoid cheating on your diet, and it’s also a perfect support group for motivation.
  7. Stop eating with distractions. Eating while driving or in front of your laptop while working, will not only make you overeat, it also won’t be satisfying. There’s a big chance that you will crave for more food later.
  8. Don’t buy food in big sizes. A family-sized box of cereal or pizza, for example, will just make you eat more than you should, knowing that you won’t run out that fast and that more is accessible.
  9. Label your food. If you can’t help but keep snacks in your house, label them in calories and how much exercise you have to do to eat them so you’ll think twice about eating them.
  10. Portion out your food. Know how much food you need per day and prepare ahead by portioning them out and keeping them in containers in your fridge. That way, you can still keep to your diet even when you’re on the go as there’s always healthy food accessible.
  11. Re-stock your fridge. A refrigerator that showcases only healthy food is inspiring and will help you stick to eating only healthy foods better. The less unhealthy food you see, the fewer cravings you will have.
  12. Use social media or photo apps. Sharing and posting a photo of your healthy meal or exercise for the day on Instagram, for example, will make you feel good about your choices and will give you more motivation.
  13. Say goodbye to your microwave oven. This means that there’s no point buying microwaveable meals which are high in chemical ingredients, sugar, and saturated fat anyway. You’re better off without them.
  14. De-clutter your kitchen. If you have a nice area and space to prepare your healthy meals, the more inspired you will be to do it.
  15. Don’t shop for food when hungry. There’s a big chance that either you’ll get your hands on the most accessible food available regardless if it’s healthy or not, or you’ll buy and eat more than you should.
  16. Take advantage of mint. Minty flavors are known to stop food cravings. Have some mint-flavored tea, chew on peppermint gum, or brush your teeth to discourage yourself from eating more.
  17. Pick only one treat. If you enjoy wine after dinner, for example, pick that over dessert. Don’t have wine and a slice of cake at the same time. Make bargains and interchange them each time so you won’t feel too restricted. This prevents fallbacks that happen when we crave for something we deprived ourselves of.
  18. Don’t drink your calories. Soda and fruit juices have so much added sugar that it’s easy to go over your daily caloric needs if you keep drinking them with meals. Just drink plain water instead. It will even help you appreciate the flavor of your food more.
  19. Wear something fitted at the waist. Ditch the loose, baggy clothes. A fitted waistband will keep you conscious of how much food you’re eating once it becomes tighter.
  20. Don’t stay in the kitchen after meals. Leave the kitchen after eating so you won’t mindlessly snack on leftovers or other food available. Take a walk outside after meals or designate somebody else to do the dishes.
  21. Eat lots of fruits and vegetables. They contain natural fibers that help you feel satiated for longer periods of time for fewer calories. Not only that, they have loads of nutrients that your body needs to function well. If you’re hungry between meals. Snack on fruits or vegetables.
  22. Take your time to eat. Avoid rushed eating. Set aside some time to sit down and give yourself a chance to enjoy the textures and flavors of your food. This will help you listen to your hunger and feelings of fullness more. It will also help you feel more satisfied with your meals.
  23. Choose smaller, more colorful plates. Smaller plates will make your meals look like they’re a lot more than they actually are. Color also helps curb your appetite and makes you feel more satisfied with your meals.
  24. Exercise with somebody stronger than you. Or join a fitness group or community. This will inspire you to do your best and give you extra motivation. This will also serve as your support group for times when you need to overcome challenges.
  25. Use the hand portion control technique. If you find calorie counting or measuring food with a weighing scale overwhelming, use your hands. They are also good tools to measure your food since they are relative to your size. For women, one fist of vegetables, one palm protein, one handful of carbs, and one thumb of fat. For men, just double the amount.
  26. Try intermittent fasting. A smaller time frame to eat your meals will help you feel fuller even if you’re actually eating less food than you normally would. This is more doable for most people when we’re too busy to eat breakfast in the mornings anyway.
  27. Use technology to track your activity. Download an app on your phone or use a watch that will track and remind you to exercise for that extra push. There are also some apps that will help track your sleep. We all know that enough sleep is also important when trying to become healthier and more fit.
  28. Get enough sleep. This is very often overlooked. At least 7 hours sleep is important for anybody to recover from a day’s wear and tear. Lack of sleep results in your body producing stress hormones that can make you crave for sugary, high-fat foods, and will make you store fat in the midsection.
  29. Buy gym clothes that will make you feel good. If you are comfortable and feel good about yourself you will definitely be more inspired to perform and give your best, in both diet and exercise.
  30. Enjoy yourself. Find healthy foods that you actually love eating and exercises that you actually love doing. There are many alternatives to just egg whites and broccoli or the gym. Don’t do something you hate just because it’s the norm. Eat more flexible or do outdoor sports if you love that.
  31. Use scented candles. It’s known that certain smells can affect our moods and thinking. Get yourself some vanilla or sweet-scented candles to light around your house to help curb your cravings for sweets.
  32. Walk more. If you can get there on foot, by all means, walk. Park your car a block away from where you’re going, or take walks outdoors after a meal. Walking helps burn extra calories.
  33. Distract yourself. There will be times when you will struggle with your cravings. Find an activity that you enjoy that will help keep your mind off food. It can be painting, scrapbooking, or even playing video games.
  34. Skip watching TV shows or commercials about food. If this will make you crave food, don’t watch them.
  35. Believe in yourself. Believe that you can and you will. Keep a journal and celebrate successes. Don’t be so hard on yourself. If you slip, just start over and keep on going.

Pick any life hack that is applicable to you, or use all of them. Make them a habit. Most people think that getting fit or losing weight is something with a deadline. That’s why most fail. The trick is to change your habits so that it will eventually become a lifestyle. A deadline stops. A lifestyle doesn’t. And that is the trick to achieving your goals and keeping your progress.