Losing weight the smart and healthy way is hard! It takes consistent effort and planning to really get started. Chances are, you’ve tried a weight loss program and spent too much time and effort just for it to fail and leave you back at square one. Fad diets don’t work and there are no magic pills or shakes that will replace a healthy lifestyle. I assure you, losing weight and keeping it off is POSSIBLE! I have lost over 80 pounds in the last 18 months by forming the following 10 healthy habits:

1. Buy a gym membership.

It’s more affordable than you think. If you’re in college, you probably have access to the campus fitness center! If you’re in the work force, check with your Human Resources department and see if there are any discounts available at your local gym. It’s true that plenty of people lose weight by working out at home, but I just can’t get myself in the zone when I’m surrounded by my comfortable couches or my kids (that always want to crawl all over me). My time at the gym is sacred to me, because I’m in control. It’s my opportunity to forget about work and home for a little while and focus on the task at hand. I have access to so many different machines, and I love that I can always talk to a personal trainer if I have questions or need advice. My gym even offers free child care for a couple hours during the week!

2. Take pictures and measurements every month to track your progress!

This is something I wish I would have done a better job with. There are days that I look in the mirror and see absolutely no progress - those are the days that I wish I could look back at my measurements from 80 pounds ago. Progress pictures keep you motivated and serve as a reminder of what can happen if you slide back into those bad habits! Strip down to your scivvies, find a well lit room, and take pictures from several different angles.

3.Start drinking black coffee.

For those of you that basically consume liquid dessert for breakfast, this might sound terrible. But did you know that French vanilla coffee creamer has 35 calories PER TABLESPOON? 35 calories isn’t a terrible sacrifice if you stick to the serving size, but that’s probably not the case! (I’m talking to you, ladies and gents that basically drink cups of coffee flavored milk) If you’re looking for that extra flavor, try Dunkin Donuts flavored coffee! It’s really important to cut out foods that are high in sodium, sugar, and fat. Focus on whole grains, lean protein, veggies, and fruits.

4. Create a killer playlist that will get your blood pumping!

This is essential. I try to switch up my music every couple of weeks so I don’t get bored. I like to choose songs that have a quick tempo and a catchy chorus that I can’t help but move to. I also like to throw in a couple slow, soulful songs for when I’m in the middle of a really hard climb on the bike. I’m partial to rock & metal, but if your loyalty lies with TSwift, look for similar artists that have the same style and tempo to keep you in the zone!

5. Drink water all day long.

This is HUGE. Drinking water does amazing things for your body. Water helps clean out built up toxins, hydrate your skin and hair, and helps get rid of bloat! Forget the constant trips to the water fountain and buy yourself a reusable water bottle. Personally, I prefer one liter bottles because I don’t have to constantly stop to refill my bottle on days when I’m insanely busy. As a rule, I always drink one liter of water before I’ve had coffee or breakfast so that I can kick-start my metabolism and help myself wake up! If you think you might get bored with plain water, try adding lemon, berries or cucumber for flavor!

6. Don’t weigh yourself every single day.

In fact, for the first couple of months I’d recommend not setting any specific weight loss goals. Set fitness goals instead, like “this week I want to work out for x amount of time” or “this week I’d like to run x amount of miles”. Every body is different, and depending on your diet and lifestyle, you may not lose a lot right away. Weight loss (when done the right way) takes time and effort. You didn’t gain it all overnight, so you won’t lose it that quickly either. Don’t let this stop you!

7.Try a new fitness class (or two!)

This was a big obstacle for me. Nobody enjoys being the “newbie,” but I learned very quickly that my instructors and classmates were thrilled to have a new friendly face in the group! I highly recommend signing up for a class early in your journey, because the class will hold you accountable! I can’t tell you how many times I’ve bumped into classmates at the grocery store just to have them ask “you’re coming to class, right?” If you can’t find a class near you, try using the buddy system! When I worked in the same town that my mom lived, I would meet her after work to go for long walks together. Knowing I had plans to meet with her kept me from backing out on days I lacked motivation!

8. Pace yourself. PLEASE.

Nothing is worse than having motivation to work out but being unable to due to injury. Stretching before and after each workout is crucial, along with a warm up and cool down. If you walk into the gym, jump on the treadmill and start running immediately, you’re going to hurt yourself and it will be difficult for you to run for longer distances if your body isn’t warmed up properly. If you’re looking to do some weight training remember that it’s not about how much you can lift, it’s about how many reps you can do with proper form. Last fall I signed up for every class available to me, which meant that I had double workouts at least three days a week, and only one rest day. This worked well for the first week or two, but then I started to feel exhausted all the time. I just couldn’t keep up, and I ended up injuring myself because I was overworking my muscles. I’m not saying that you shouldn’t push yourself, just that you shouldn’t constantly feel like you’re going to collapse.

9. Eat small healthy snacks throughout the day.

Snacking throughout the day has proven to boost your metabolism! That being said, don’t run out to the store and buy a million Clif Bars and weight loss shakes. Not only are they extremely expensive, they are unnecessary. Keep your snacks filling and simple! Yogurt, almonds, carrots, prepacked cheeses, hard boiled eggs and fruit are great choices for snacks. Try to limit your snacks to 100-150 calories, and if you’re going for something pre-packaged, pay special attention to sugar, fat, and sodium.

10. Accept that you will have bad days.

You will even have bad weeks. You cannot let these days get you down! If someone from work brings in donuts for a special occasion, have one! If you don’t feel like cooking on a Saturday, order pizza and have a glass of wine (or three)! One of my hot buttons is when I actually work up the courage to let myself have a cheat meal and somebody tells me I shouldn’t or they make me feel self-conscious about it. When you put in so much effort to be healthy, trust me, it will be hard enough for you to make those bad choices. You’ll start to crave fruits and veggies instead of sugary snacks, so when you do get a serious craving I honestly don’t think there’s anything wrong with giving in every now and then. In fact, it will probably help keep you in line for the rest of the week. Don’t be afraid to treat yo’ self!