How to (Actually) Achieve Your Weight Loss Goals in 2022

I’ve been coaching clients looking to achieve weight loss for years and writing about weight loss for even longer, and here’s what I know to be true: The tips or fads that make headlines typically don’t work in real life. It can feel frustrating and impossible to lose weight. We also associate weight with self-worth, which can make it emotionally exhausting. I’m just like you and am tired of all the weight loss nonsense and useless tips. So to help you achieve your healthiest weight once and for all, I’m asking top experts for what they (actually) recommend.  

A quick reminder: Your weight does not indicate your health or your worth. There are many ways to determine your weight. FeelHealthy (instead of just) Take a look healthy) and lots of ways to improve your self-love that has nothing to do with changing your appearance (because that’s kind of counter-productive). However, if weight loss is a goal because you feel out of touch with your body, lack energy, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging All Women should not be focusing on their health goals, but instead, what will make them feel the best. This could include weight gain, weight loss or no weight change. If your 2022 goals include weight, follow these tips from a celebrity expert on weight loss.

I’ve been lucky enough to interview some of the coolest health experts around the world, but I’ll be honest: This one had me a little star struck. Corey Calliet is a personal trainer for Hollywood’s biggest stars, was a leading trainer on E!’s Revenge Body with Khloe KardashianHe is most well-known for his transformation of Michael B. Jordan in the CreedTrilogy and also Black Panther (I think I can say for all of us when i say thank you. You, Corey). Here are six things he swears to for a healthy weight.

1. Keep yourself nourished

Some weight loss experts may focus on what to eat (which can be very damaging, BTW!).Corey focuses on the important things. To eat. He suggested that you base your meals on a simple formula in order to get a wide range of nutrients. “Eat to fuel your mind and body. Three quality, nutritious meals are your goal for each day. Think: colorful, balanced, and fulfilling,” he said. “When constructing your plate, be sure to get a good source of protein, accompanied with an energy-enriching carbohydrate (whole grains, sweet potato, etc.), colorful veggies (not only great for much-needed nutrients but also to add quality volume to your meal), and a healthful source of fats (avocado, nuts, omega-rich oils, etc.).” Corey also recommended having high-quality snacks on hand if hunger or cravings strike. You can eat fruit and vegetables that are portable, nuts, seeds, or whole-food protein bars. 

2. Hydrate more than you think

You know that water is essential for your health. But proper hydration can have a greater impact on your weight goals than you might think. “A majority of the population in the U.S. is estimated to be chronically dehydrated,” Corey explained. “The body often mistakes hunger for a need for hydration, so if you are behind on your water goal for the day and catch a craving, make sure you drink some water before reaching for the food.” In other words, dehydration can be responsible for many symptoms, but one of them is hunger or cravings when the body does not actually need or want food. Corey suggested that you drink water from the moment you wake up, and continue to drink water throughout the day. Plain water can be boring, so add fresh fruit or cold-tea infusions to give it a natural flavor.

3. Be mindful when you eat

Weight loss and overall health are more than a matter of personal preference. What You can eat, but also How. If you’re eating all your fruits and veggies but still eating lunch at your desk or downing food on the go, you’re missing a major piece of the puzzle. “First and foremost, enjoy eating your food,” Corey said. “Mindful eating allows us to be more in-tune with our bodies and know when we have eaten what we need. Mindless eating happens when we are distracted, and it can lead to overeating.” When we mindlessly eat, we’re unable to actually feel when we’re full, which can lead to overeating. Also, if we’re not truly enjoying every bite or not mindful about the deliciousness on our plate, we won’t be satisfied, which can lead to more cravings later. You don’t need to measure out your food or look to serving sizes for portion control. Instead, you just need to eat more mindfully—your body will tell you the portion it needs. 

4. Hidden ways to move

I don’t know who needs to hear this, but there are lots of ways to work out and get in shape that does not have to be a two-hour weight lifting session or intense HIIT workout. In fact, Corey’s main focus as a trainer is not just about where to fit in time at the gym or workout classes but where to move more throughout our lives. He suggested parking closer to the entrance, using stairs rather than the elevator, or standing up or walking for your next conference call. Your life should include more movement that isn’t exercise. You can walk your dog more often, get up while you work, or stand while you are cleaning.

5. Stress less

Yes, stress about weight gain is more harmful than actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. And not just stress over appearance but chronic stress in general—whether it’s about work, relationships, or what to eat for dinner—can affect weight. “Stress hormones wreak havoc on our bodies, especially our immune and metabolic functioning,” Corey explained. “Take care of your mind. Take the time to reflect and release at the end of each day while giving yourself the time to unwind (even if only for a few minutes).”

6. Prioritize sleep

Bad news for those of us who stay up way too late bingeing Netflix: Getting a good night’s sleep is crucial for maintaining a healthy weight. “Don’t underestimate the power of quality sleep,” Corey said. “Find your best routine to ensure good, consistent sleep hygiene.” Not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs because the body releases hunger hormones when it didn’t get enough sleep. Insufficient sleep can also lead to a reduction in your body’s ability to store fat. This can make it harder for you maintain a healthy weight. You can improve your nighttime routine to make it easier to fall asleep faster. Also, ensure you get at most seven hours of sleep every night.