18 Ways to Lose Weight- Starting Now

In Coaching, Confidence, Discipline, How To, Nutrition by Don Alley

Hello, everybody! Let’s get straight to it-18 different things you can do right now to lose weight! Oftentimes, we already know the things we can do to help us lose weight but it’s just a matter of getting ourselves to do them. Some of these will sound familiar:

1- Set your weight-loss goal. Know exactly where you are now and where you want to get.

2- Believe you can do it! This is the most important! Believe on the inside you have what it takes and remember it’s been done before. You can absolutely make it happen!  

3- Drink your water. Your body weight divided in half is how many ounces of water you should be consuming per day just to stay properly hydrated. Add ⅓ of that number to hit your daily water intake goal for weight-loss. It sounds like a lot, because it is, but as your body adjusts you will feel amazing.

4- Plan your eating for the week. Don’t let meals just happen. Think ahead of what needs to be done each day, at the beginning of each week, to ensure you’re on track with your goal and that you’re eating right. 

5- Map it out. It can be difficult for every meal you eat to be a home cooked meal so be prepared to make restaurant choices that will give you options that work for you. If you’re thinking “I don’t want to go to McDonald’s” but McDonald’s is all you have, think of the options that you know will be in favor of your goal. Go for the salad.   

6- Choose healthy side options. If you’re faced with the choice of fries, a baked potato or veggies, choose the veggies now.

7- Choose healthy snack options. Slice up some cucumbers and carrots. We all like crunchy things so reach for those instead of the chips. Choosing more goal-appropriate snack options will help keep you on track.

8- Find healthy replacements. Replace the things you love that don’t love you back. Guacamole is a great option for a snack but if you’re eating them with corn chips look into healthier chip options or even replace them with veggies.

9- Schedule your workouts as appointments every single day. Consider scheduling what you’re going to do for the next five days and keep it as an appointment with yourself. Map it out and make your appointments.

10- Cut the sugar. It’s not the fat, it’s the sugar. If you’re thinking “I need to eat less fat” …no you don’t. Eat the good fat but cut the sugar. Cutting out sugar is essential in helping you lose the weight you want to lose.

11- Cut the alcohol. Sorry if we’re killing you here.  

12- Eliminate dairy from your diet. Cheese and milk is not helping you.

13- Bye-bye bread and pasta. If this seems like a difficult one, look into some of the many great replacement options (like zucchini noodles or spaghetti squash).

14- Eat a salad for breakfast. Momentum is huge! Start off the day eating well so it can help you take on your day’s food challenges in stride. It’s pretty life changing stuff 😉

15- Find a race or a competition. Whether it’s earning your black belt or becoming an instructor, find something to motivate you to stay on track. Master Alley tells us in this video when he knows he has an event to train for it always makes him train harder and more consistently. He’s been in the fitness industry with martial arts his entire life. He knows that whether he’s competing in a tournament, competing in a race or going after a higher black belt degree, to push harder. To train harder. To train more consistently.

16- Weigh yourself every day. Knowing your number every single day will help you keep track so there are no surprises. You will begin to realize that a lot of times what you eat almost immediately impacts your weight, mainly through water retention. This can be a helpful way to keep your eating habits in check.

17-Get a buddy! Find someone to journey this road with you. Hold each other accountable. Check in and ask what they did and what they ate this week to work towards their weight-loss goal.

18- Get a coach. Partner with a mentor who will push you and challenge you but put their arm around you along the way giving you the advice you need to stay on track to achieve your goal.

One of the great things about joining our martial arts school is the instructors become your coaches. At Super Kicks, we often find that students train two to three times a week. If they have a weight-loss goal they start doing other things. It becomes a lifestyle change. By taking their classes, listening to our words and encouragement and applying them to other areas of their life they start making positive changes.

Find someone to cheer you on and help you reach your weight-loss goal. If that is going to be us, awesome. If it’s going to be someone else, fantastic. Whatever you choose we hope this can help. If we’ve left anything out or you have ideas that you think would be helpful, please feel free to leave them in the comments section and help anybody else who’s watching. Master Alley and the Super Kicks family would love to see and hear any type of feedback.

We’ll see you in class soon!


Don Alley
Don Alley is the owner and chief instructor at Super Kicks Karate in Ashburn and Leesburg, and has been training in the martial arts for 28 years. He is currently a 6th degree black belt, and has dedicated the entirety of his adult life to teaching children and families martial arts. He is also the owner of Center Stage Preschool, a Montessori-based, performing arts preschool; and co-founder of Testudo Addiction Recovery, a non-profit organization serving families in the Northern Virginia area.