Its seems like there’s some new “guaranteed” weight loss revelation every other week. But when you try it faithfully, the results don’t seem to be what was promised. These are tried and true weight loss tips that can help you lose weight with hard work and commitment. With a little inspiration, you’ll be on your way.

1. Yes, water is still at the top of the “do” list. Drinking water can boost your metabolism by 24-30 percent over a period of 1-1.5 hours, helping you burn off extra calories. Drink water about an hour before each meal and you may enjoy significant weight loss over time. Often when you feel hunger, it’s actually dehydration. But stay away from those fruit juices; daily consumption packs in a lot of extra sugar (even from fruit, sugar is sugar) and calories.

    

2. Drink black coffee. The natural caffeine in coffee actually helps boost your metabolism and contains powerful antioxidants. Of course, too much caffeine can make you jittery so pay attention to your limits and what your body is telling you. And remember to leave that coffee black; any extra sugar or flavoring will undo your hard work.

    

3. Portion control is key. Counting calories is unnecessary when you simply pay attention to your portions. Use a small plate so you don’t feel you’re depriving yourself. Fill your plate with lean meat and fish (protein is important to losing weight), leafy greens, low-carb vegetables, fruits and whole grains. Go easy on the complex carbs and completely cut out fried foods and sweets. To get your sweet fix, opt for blueberries or strawberries.

    

4. Get more sleep. Studies show that sleep deprivation is one of the strongest risk factors for obesity, linked to an 89 percent increased risk of obesity in children and 55 percent in adults. It sounds astounding, but getting more sleep is effective and relatively easy to do with proper planning.

    

5. Exercise + weights. Cardio exercise is a great way to burn extra calories while helping to relieve the stress of the day. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass that can happen while your body is in weight loss mode. Getting about 30-60 minutes of exercise a day is the goal. If you have less time in your schedule and are able to healthfully withstand higher impact workout such as  jogging, that is always more impactful. The key is in getting your heart rate up. You may want to invest in a personal heart rate tracker to help aid in your personal weight loss journey.

Self Care Is More Important Than Ever To Positive Weight Loss Outcomes

Only you know what feels right for your personal weight loss. The list above is simply tips to get you motivated and inspired. Your mindset and determination are most important. No matter what size you are, your health and how you feel about yourself is your focus. Your weight loss journey may be longer or shorter than others. Some days you may feel triumphant, and on other days you may “cheat.” Give yourself the grace to move on and get right back on your plan the next day. You’ll get there!