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8 Tips to Lose Weight If You’re Behind on Your Fitness Goals

Photo Credit: Dr. Sircus

1) Mindful Eating

As a Personal Trainer, I believe being healthy is a lifestyle choice and a conscious decision. Food is your source of energy, so one should ask themselves whatever they put in their mouth is it nutrient-dense? What am I getting out of what I’m eating? You need to be more aware of what you’re putting in your body. It’s as simple as that. Honor your body and yourselves by being aware and practice mindfulness when you’re eating so that you don’t overeat. Become aware when you’re emotional eating or eating out of stress.

2) Portion Control

Portion control. That’s all it is. You can exercise for 2–3 hours in the gym but if you’re not paying attention to your meal portions, you’ll never reach your desired weight. 70% of losing weight constitutes your diet, and 50% of that diet consists of portion control. You can have as many meals as you want in a day, but be sure to ration it. All those burpees aren’t going to do anything for you if you don’t control how much food is going in your body.

3) Become Active

Fitness brands have a way of shocking you into submission at the year’s close. They know that by promoting the “New Year, New You” platform across the media and retail space, many people fall for the hype and lose sight of real, achievable goals. Start by taking baby steps: adding steps to your day. Make your own tea. Pick up your own stuff. Vacuum away and move those arms. Go up and down the stairs. Meet your man or woman at the front door. In a word, become more physically alive. Forget the fancy gym membership, the pricey equipment, the contraband of delusions. It must begin with you, only you, and the mirror in front of you. Let your mirror tell you the truth. The rest is up to you.

4) Stay Persistent

Eat clean, drink well and workout every day, even if it’s for 15 minutes, just don’t give up. Most people think killing it at the gym for half a day is the way to a fit bod, but that’s not true; if you keep that body pumping, you’re working towards your goal. In the end, who wins the race? The rabbit or the tortoise? Keep stocking up, there’s no such thing as too much water. Your body needs to be hydrated always.

5) Add Movement

A lot of people, in my opinion, worry way too much about how to start, what Monday to begin a diet on, search for the perfect training plan and build up an album of motivational quotes on their phones, as if these are the prerequisites to what are bodies were built to do: move.

6) No Quick Fix

Through time I have realized that in Karachi, no one makes New Year fitness resolutions. The influx of people you see abroad at the gym in January, you don’t seem to see here. New Year resolutions begin in Feb! That’s when people feel like they need to make changes in their life and get ready for the summer. Attendance peaks.

7) Long-Term Goals

Whether you’re looking to shed fat, gain muscle or improve your overall fitness, you need to let go of New Year resolutions — they’re mostly rubbish that people start off with and can’t keep up. You need to ask yourself: Why am I looking to change my body? What are the benefits of eating better and exercising? How is that helping me? How can different programs, gym and yoga help me? Once you think and have the answer, you change your ‘lifestyle’ instead of keeping short term goals.

8) Draw a Plan

For me, each day is an opportunity for self-improvement. Why we as people depend on the passing of a year, the stamp of a new date as an anchor for deliberate change, and then wait for such a time to come (and in this case, pass), is beyond any real logic.



Gradual change approach toward getting healthy, with personal weight loss stories, thoughts on diet, diabetes, chronic pain, high blood pressure, coping with debilitating conditions, sleep apnea, meditation, and healthy food choices.

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Jeremy Colon

Body Transformation Coach | Building a better & stronger mind, body, and soul