Your Weight Loss Checklist

Medically Reviewed by Carol DerSarkissian, MD on November 28, 2022

Trying to trim down? Whether you have a few pounds to shed or you need to drop more than that for your health, these tips will keep you on the path to success.

  • Cut up veggies and fruit and keep them in the front of the fridge for smart snacks.
  • Write down your reasons for wanting to lose weight. Post them where you'll see them every day.
  • Use a food diary or app to track and manage what you eat.
  • Keep moving! Sitting at home watching TV could be a trigger to eat when you’re not hungry.
  • Put your fork down between bites. Think about what you are eating.
  • Eat only when you're really hungry. If you're bored or stressed, go for a walk or text a friend.
  • Work your way up to 30 minutes of exercise on most days.
  • Serve your meals on smaller plates. You'll be likely to eat less.
  • Don't eat snacks out of the bag or box. Put a single serving into a bowl.
  • Drink water instead of high-calorie, sugary drinks.
  • Eating out? Box up half your food as soon as you get it.
  • Wear a pedometer to motivate you to walk more.
  • Eat breakfast every day. That way you won't get too hungry and overeat later in the day.
  • Pack a healthy lunch for work or school to help you avoid temptation.
  • Weigh yourself daily to track your weight loss. Celebrate your progress!
  • Plan meals ahead of time, so you know they'll be healthy.


Show Sources


CDC: "Getting Started with Physical Activity for a Healthy Weight," "Losing Weight -- Getting Started," "Losing Weight -- Improving Your Eating Habits," "Losing Weight -- Keeping It Off." "Tips for Eating Out," "Ways to Shave Calories."

Fruits & Veggies More Matters: "Fruits and Vegetables From Breakfast to Dessert."

Rooney, B. Wisconsin Medical Journal, 2003.

Steinberg, DM. American Journal of Preventive Medicine, Jan 2014.

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