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Weight Loss Checklist

⭐️  Hit the gym regularly and lift some weights.

⭐️  Find a friend that goes to the gym and join him this week.

⭐️  Make a habit and log your weight early in the morning.

⭐️  Review your weight progress at the end of each week.

⭐️  HIIT workout is accessible and can be done at home with no equipment.

⭐️  A HIIT workout is as short as 5 minutes and boosts your fat burn.

⭐️  Use MyFitnessPal to set goals and measure the calories you eat.

⭐️  Plan what you are going to eat for the next day and count the calories.

⭐️  Take your dog for a long walk tonight.

⭐️  Take the walk instead of the car when going to work.

⭐️  Make a habit to do some stretching early in the morning.

⭐️  For something more intense, do 20 squats and 20 glute bridges.

⭐️  Green tea helps you feel full between meals and avoid snacking.

⭐️  Some studies suggest green tea might help with fat loss.

⭐️  Plan your meals so that you don't eat anything late in the evening.

⭐️  Eating late in the evening is one of the worst things because there is not enough time left in the day to burn the calories from that meal.

⭐️  Some studies show links between poor sleep and weight gain.

⭐️  Lack of sleep increases stress which might turn in a desire to snack more.

⭐️  You can create a morning routine that includes a few things to help with weight loss.

⭐️  Sticking to a plan reduces stress which is correlated with weight gain.

⭐️  Water fills our stomach and you'll eat less.

⭐️  It's good to be hydrated for today's workout.

⭐️  Sugary drinks contain a lot of calories.

⭐️  Replace a Coke with a glass of water.

⭐️  Choose black coffee, no sugar, no milk.

⭐️  Do not scroll your smartphone or watch TV while eating.

⭐️  Be mindful when taking each bite and chew more slowly.

⭐️  A lot of people pinpoint intermittent fasting as an easy way to lose weight fast.

⭐️  Choose the foods you like most when you fast.

⭐️  The plate size has been increasing in the last 50 years and so your food intake.

⭐️  Trick the brain to eat less by serving food from smaller plates.

⭐️  Meditating is a great way to make our minds conscious of our goals.

⭐️  Some studies show that simply thinking of exercise contribute to weight loss.

⭐️  If you eat more slowly you'll feel full faster.

⭐️  You don't want to get your teeth dirty again and you'll avoid snacks.

⭐️  When you plan your meals, it is easier to choose better food.

⭐️  Cook at home for a few days in advance if possible.

⭐️  It keeps us full and we'll avoid snacking.

⭐️  Stay hydrated and don't drink sugary drinks.

⭐️  A high amount of salt turns into water retention which is stored into fat cells.

⭐️  Eating too much sodium can cause high blood pressure.

⭐️  Check what you've done badly for weight loss today.

⭐️  Plan to do better tomorrow.

⭐️  Get a friend to review what you ate.

⭐️  Plan not to make the same mistakes next week.

⭐️  It's always more fun to lose weight with our friends.

⭐️  Make a competition with your friends and put a prize for who loses more pounds.

⭐️  Post your weight loss commitment/progress on social networks.

⭐️  Pay someone $100 if you break your weight loss commitment.