15 Tips That Will Help You Go From Fat to Fit

You’ve tried a million different diets, and the number on the scale still won’t budge. You’re frustrated, depressed, and ready to give in to the fact that you’ll always be overweight. Well, I’m about to let you in on 15 principles that separate fit people from those who perpetually struggle with extra weight. Incorporate the ideology of the fit into your daily routine and watch the weight fall off – and never diet again!

#1 Fit People Do Not Stave Themselves

The diet industry has brainwashed consumers into believing that in order to lose weight, people need spend their hard-earned cash, and physically suffer in some shape or form. The truth is, dieting is extremely counterproductive to the proper functioning of your metabolism and is detrimental to any weight loss effort.

After being deprived of food and vital nutrients, the body retaliates by holding on to every bit of extra weight it carries. When deprived of fuel (food), the human body’s first reaction is to shut down and conserve energy (fat). Sadly, this is the primary reason why most people end up piling on more weight after each deprivation diet, and it’s the reason why fit people refuse to diet.

Fad diets are formulated for the consumer to achieve a “temporary” success, followed by the weight being regained. The consumer is then left desperate to find another quick fix. The diet industry thrives on this vicious cycle, because it keeps their customers coming back!

#2 Fit People Eat Their Fruits and Vegetables

I cannot stress this enough: if you’re not getting your fruits and veggies, say goodbye to your dreams of being slim and trim. Incorporating colorful fruits and vegetables into your daily food intake is the most important aspect of being healthy, inside and out. Without the vitamins and roughage that fruits and vegetable supply, you will retain water weight, have a poor complexion, and your bowels will become less efficient at eliminating fats and toxins from the body.

Now, this doesn’t mean to go and eat 10 lbs of fruits and vegetables each day. A couple of servings of fruit, and 2-3 colorful vegetables every night at dinner will make a significant difference in the functioning of your metabolism, as well as facilitating weight loss and toxin release from your body.

Don’t just stick with the same fruits and veggies day after day, those who are fit switch up their fruits and vegetables as often as possible. Sticking with the same foods all the time means you’re not getting the vitamins you need, leading to lethargy, lack of mental clarity, and general nutritional deficiencies that keep your organs from functioning at an optimum level. Keeping your organs healthy ensures that you will regularly eliminate toxins, extra water weight, and burn unneeded fat!

#3 Fit People Choose Whole Grains Over Floury, Sludgy, White Bread

Not only will you be instantly improving the efficiency of your colon, you’ll be more satisfied after eating a piece of whole-grain bread versus a flimsy slice of white bread. It’s important to realize that bread is not the enemy, grains are an essential staple of proper nutrition.

Fit people know there is little “grain” in white bread, and that consuming “white sludge” results in weight gain. Switching to whole-grain bread, pasta and rice is essential if you want to slim down without starving yourself. The more grains in the bread, the more weight you will shed.

#4 Fit People Eat When They Are Hungry

Like diets in general, skipping meals will only place your body back into starvation mode. And what happens in starvation mode? The body’s metabolism kicks into LOW gear and every morsel of fat goes into storage. This means the extra weight on the body will be even more difficult to shed in the future.

It is important however, that you learn to stop eating when you are satisfied. Get the notion out of your head that every meal could be your last. Have the remainder wrapped up for later, or just place your napkin on it. Think of how bad you’re going to feel if you eat until you’re completely stuffed. Instead, set the remaining portion aside and have it as a snack when you’re hungry again.

#5 Fit People Don’t Treat Their Bodies Like Garbage Disposals

As children, we were all lectured about the starving kids in Africa if we didn’t finish the food on our plates. Here’s a newsflash: when you have eaten to the point of being satisfied, forcing the rest of the food down on your plate is NOT going to help the kids in Africa. Donate money or volunteer your time if you really want to help people.

If you’re a guest at someone’s house, it is not rude to refuse a second plate. If you are given a second plate and you didn’t ask for it, don’t eat it. Simply state that the meal was delicious, but you cannot manage another morsel. Same goes for at home when you’ve cooked too much food, either wrap it up for later, or throw it out.

Think throwing out food is a waste? Forcing leftovers down the hatch doesn’t actually save you money, nor does it save the environment; it only adds additional strain on the digestive system, making you sluggish, bloated, and if done repeatedly, it will take years off your life.

#6 Fit People Don’t Let Others Undermine Their Efforts to Be Healthy

This is a big one. It’s sad, but some people have trouble seeing others succeed, particularly if their own previous efforts to lose weight have been unsuccessful. While you will undoubtedly be faced with some criticism towards your new healthy lifestyle, avoid the urge to retaliate with “healthy-living lectures.” If those who struggle with their own weight issues really want your help, they’ll ask for it. When faced with negativity, stick to your guns, and rest assured that the more criticism you receive, the closer you probably are to your goal weight.

#7 Fit People Regularly Get Outside

Improve the function of your heart and your digestive system by taking a walk after dinner. You don’t need to be a slave to the gym, unless you fancy bulging muscles. Those who forgo the gym maintain a healthy weight through regular activities like walking to the store, going for a hike or a bike ride, or buying an exercise ball and just playing around on it while watching TV.

Think that’s not enough exercise to lose weight? It certainly is if you can manage to get in some form of activity every day. You don’t have to get all dressed up in running gear to lose weight and get healthy. The less you have to prepare for “exercise,” the more likely you’ll stick with it.

#8 Fit People Walk to Get Their Junk Food

My husband and I have a rule that we don’t keep junk food in the house, but we do eat it once or twice a week. We’ll generally go for a long walk, and will stop at the convenience store along the way to buy a chocolate bar, a soda, or chips. We don’t feel guilty about partaking in some good old-fashioned junk, or worry about gaining weight because we’re burning the extra calories we consume while we’re walking. The sugar rush usually keeps us out a bit longer too!

Yes, you CAN eat junk food and be fit, but you can only get away with it if you’re keeping up with your fruits and veggies, and getting your daily exercise. Just remember not to overdo it; it’s all about moderation!

#9 Fit People Know the Importance of Getting a Good Night’s Sleep

If you’re not getting enough sleep now, start going to bed a little earlier. People who are overweight often lack a sufficient amount of shut-eye. A good night’s sleep not only gives you more energy throughout the day, it also repairs your body, and regulates your metabolism.

If your sleeplessness is related to waking up throughout the night, find out what wakes you and fix it. If it’s noise, place a fan or a white noise machine in your bedroom. If your bedroom is too light, get darker curtains. If you’re worried about something, get up and write it down, and set a time aside the next day to do something about it. Make an effort to associate your bed with sleep, and leave your problem solving for the daylight hours.

#10 Most Fit People Have a Hobby

I often find when I’m editing photos on the computer, or playing my guitar, I don’t think about eating. Your hobby doesn’t have to involve physical exertion, but something that keeps your mind busy. Constant obsession about food indicates a lack of passion in a person’s life. Join a club, or pick up a new hobby to send your mind elsewhere – there are thousands of activities to choose from!

#11 Fit People Fill Up On Natural, High Quality Foods

Consuming natural foods that grow in the ground will help your body run clean and efficiently. The majority of your groceries should be found on the outer walls of the grocery store. Many of the prepackaged foods in the center aisles are loaded with chemicals and preservatives that overwork the liver, and contribute to toxin accumulation in the body resulting in extra body weight.

Try to buy organic vegetables when possible, and opt for unsalted nuts instead of salted. Pick lean meats, rather than cuts that are lined with fat. When selecting ground beef, remember that most of the fat melts off during the cooking process, so you’re actually getting more meat when purchasing the leaner cuts. If there is too much meat in a package for one meal, you can always divide it in half and freeze the unused portion.

#12 Fit People Know What a Portion Size Looks Like

A good rule of thumb is to keep your meat portion the size of a deck of cards (a little larger won’t hurt if it’s high quality meat). On the other hand, there is no limit on the amount of vegetables you can eat. You’re not going to gain weight eating too many peas or green beans. It’s okay to put a little butter or margarine on your veggies, just be reasonable about it.

#13 Fit People Eat Fat

Yes, you read correctly. It is extremely important if you want to be fit to consume some fats throughout the day. Essential fats give the body the much-needed energy to burn calories, and to help the body eliminate some of the bad stuff that accumulates in the intestinal tract. But here’s the clincher – you need to eat GOOD FATS to lose and maintain a healthy weight!

Good fats are found in products like olive oil, avocados, and nuts. There are numerous health benefits in replacing bad fats with good fats, and without these good fats, you cannot lose weight and keep it off. Fats to stay away from include corn oil, coconut oils, lard and any fats that are labeled “trans,” or “saturated.” Trans and saturated fats literally congeal in the bloodstream and accumulate in the arteries, leading to serious health problems and obesity. So read your labels carefully, and know what you’re putting into your body.

#14 Fit People Drink Water

Yes, everyone knows this one, but if you’re drinking more soda than water throughout the day, you’re overloading your body with the sugar and chemicals that are counterproductive to reaching a healthy weight. Soda is essentially junk food; you will never see a fit person consume soda mindlessly throughout the day. Replace your thirst cravings with something that the body needs to survive and function properly, like good old H20.

If water is too boring for you, create a mixture of 2/3 water, and 1/3 orange juice (not sugary punch – real juice). You’ll quench your thirst without adding extra calories and toxic chemicals that burden the liver.

If you can drink 1.5 to 2 liters of water each day (that’s only 6-8 cups), your complexion will become clearer, you’ll have more energy, and you will LOSE WEIGHT. If you really need caffeine to get through the day, alternate your water intake with coffee or tea. Even with a little sugar added, coffee and tea are much healthier than sugar and chemical-laden sodas. Both coffee and tea contain healthy antioxidants and aid in the digestive process. Steer clear of unnatural “decaf” varieties, as these contain more of those unwanted chemicals that contribute to weight gain.

#15 Fit People Don’t Compulsively Jump on Scales

Fit people usually judge weight fluctuation by the fit of their clothes. If you ask most fit people how much they weigh, 9 out of 10 couldn’t tell you. They’re not lying to spare your feelings, they’re just not obsessed with their weight. If you really want to monitor your progress, buy a measuring tape. A measuring tape is a far better indicator of actual body mass, and it will also help you become familiar with your decreasing clothing size as you’re losing weight.


Remember that healthy living is a lifestyle, not a temporary fix. After a few months of making smarter choices, you’ll be on well on your way to a healthier, stronger, leaner, and more energetic body. The trick to being slim and trim is to use your head. You only have one body, give it what it needs to run efficiently, and you’ll be losing that extra weight in no time!

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