How To Stay on Track With Weight Loss & 6 Ways to Ensure You Don’t Fall Off The Wagon

Some people seem to find it easy. Most however, don’t.

How do they stay on track with weight loss? More importantly how do you stay on track with weight loss?

Fat loss can be extremely challenging especially if you have a long way to go. Whether it’s 30 pounds or 5 pounds, setting your sights on a specific goal is a great way to motivate yourself, but you may find that you’ll encounter a few hiccups along the way despite your best efforts.


Here are 6 ways to help you stay on track with weight loss:

Prepare your meals ahead of time.

meal preparationUnless you stay at home all day, chances are you’re going to be rushing out the door at some point. What then? Do you hit the drive thru? Do you eat whatever your coworkers offer you because you have no better alternative?

Some would say yes to those questions, and when it comes to fat loss, you will be better off with your own prepared meals.

This ensures that you aren’t consuming unnecessary calories in the form of cooking oil, fatty dressings, sugary glazes, etc. It will also help you keep track of the amount of calories you are eating so you can stay under your recommended caloric intake.

Calories In vs. Calories Out

To stay on tracking when exercising for fat loss, you may want to keep an eye on your calories in vs calories out. Basically what this means is you have to be consuming less calories than you are expending.

If you maintain your weight at 2000 calories, you need to create a deficit in the form of exercising or dieting, or a combination of both. The quality of calories still matters, so 2000 calories of pizza is not necessarily better than 2000 calories of lean chicken breast and salads. Consume your daily caloric intake in the form of whole foods that promote satiety and overall health.

Consume fiber to promote satiety.

The problem with low calorie and low fat diets is that you’re likely to feel hungry all the time. Feeling hungry all the time leads to consuming big meals that you don’t really need.

To promote satiety, make sure to include a good bit of fiber in your diet. Spinach, arugula, lettuce and other leafy vegetables are excellent examples, but you can also add an extra fiber supplement like psyllium husk so that you feel full longer.

This is also the reason why smoothies are better than juices for dieters. Juicing does not give you the added benefit of fiber.

Keep a food journal.

For people with bloating problems, it helps to keep a food journal so that you can isolate which foods cause bloating or gas. This will also help you keep track of the amount of calories you are consuming on a daily basis.

If you find that you aren’t losing weight, it’s either you are underestimating the amount of calories you are eating, or you have a more serious metabolic problem that may need to be checked out by a medical professional.

Ditch the weighing scale. Invest in body fat calipers instead.

If you are weight training to aid in your fat loss, you may notice little to no changes in the scale. This is because you Body caliperscould be building muscle in addition to burning fat. A common misconception is that muscle weighs more than fat. This is false.

What they really mean is that muscle is more dense than fat, so 1 lb. of muscle will take up less space than 1 lb. of fat.

Even if you weigh the same, you could be down a dress size or two because you will be more compact as you gain more muscle and burn more fat.

By investing in body fat calipers, you can track your body fat percentage which will tell you how much fat you lost as opposed to just total weight lost.


Take weekly photos of yourself to track your progress

We are our own worst critics. It’s easy to be hard on one’s self but in reality, you could be making tremendous progress without even realizing it.

Take weekly progress photos to better gauge the changes in your body. Choose a spot in the house in front of the mirror with consistent lighting, or ask someone to take your progress photos for you.

Do this in addition to skinfold measurements for tracking your body fat percentage and assess your progress from week to week before making changes. If you are losing too quickly, you may want to slow down your fat loss by decreasing your deficit because you could end up with a lot of loose skin if you drop sizes too quickly.


These are just a few ways to help you stay on track with your fat loss efforts. It’s not easy, and it helps to remember that small progress is still progress. You didn’t gain weight overnight, so you won’t lose the weight overnight either. Keep at it, trust the process and you will see results eventually.

Sometime’s it may actually be your own mindset that’s holding you back. Does this sound like you? Maybe Mike Gillete can help with his ‘Psychology of Strength‘ program – let me know how you get on 😉


Take Action. Be Consistent. Be Happy.


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