Celebrating 100 Million Pounds Lost: 100 Pieces of Advice From Our Members

Who better to turn to for advice than our very own members!? In celebration of 100 million pounds lost, we took a look at some of the advice our members have shared over the years along their weight loss journeys. Whether they’re just starting out or have already reached their goals, one thing is for sure; every journey is as unique as the person on it! 

Check out these 100 pieces of advice from Lose It! members to see what they’ve learned along the way. We would also love to hear from you: share your own learnings and advice in the comments below!

1. “Lots of water intake.” – Halee, 46, New Kent, VA
2. “Religiously tracking all calories no matter the outcome.” Rob, 46, Knoxville, TN
3. “Logging my food and weighing myself daily along with journaling when I’m stressed keeps me on track.” – Mandy, 47, Hanna City, IL
4. “I log all of my food- every bite, lick, and taste. I use Lose It! every single day!  I watch my trends and learn from them..”- Melissa, 50, Windsor, CA
5. “I make my own green juice and start the day with it and get 30min of exercise everyday. But, I didn’t start that way. I started with 10 mins and increased each week. I even completed my first ever 5k.” – Sue, 54, Minnetrista, MN
6. “I log every day/ night. I drink a lot of water ,  I find myself getting fuller faster.” – Kathy, 50, Soda Springs, ID
7. “I also track my planned meals and snacks at the beginning of the day.” – Shelby, 28, Arlington, VA
8. “Journaling definitely helps.” – Kathy, 71, Philadelphia, PA
9. “I wake up in the morning and log my foods for the day. I give myself the flexibility to change if I need to but it’s so easy and done for the day! I just weigh when it’s time to eat..” – Jonna, 31, Delray Beach, FL
10.  “Drinking more water with meals, watching calorie counts, and I log every meal and snack to keep myself on track.” – Bill, 72, Eden Prairie, MN
11.  “Drinking water with every meal. I log every meal I eat everyday. Snacks I grab a protein bar!” – Paula ,43, Bronx, NY
12. “I plan ahead so that if I am having a higher calorie dinner, I eat a lighter breakfast and lunch.” – Pat, 77, Saint Louis, MO
13. “Start as you mean to go out. By starting with a high protein breakfast it sets me up for success. I also drink a full gallon of water per day.  .” – Karen, 48, Hoover, Alabama
14. “Exercise.  The fact that you are able to buy calories back was a huge incentive.  It got me away from the sedentary lifestyle and moving each day!” – Jennifer, 48, Warren, PA
15. “I plan my meals out the day before.  I plan my work day and make accommodations if I do happen to go out for dinner and know in advance it might be a “cheat” day or evening.  I don’t eat it or drink at the same time.  I try to keep these things separate. It is a mind game and it works for me. “ – Rauni, 48, Delta, BC, Canada
16. “I’ve replaced sweet & salty snacks with healthier alternatives such as almonds, dried apricots, fresh vegetables & fruits.” – Linda, 54, Littlestown, PA
17. “Balance the macro nutrients in a healthy manner. Proteins are important to WLS patients and since my stomach is the size XS I need to watch what goes in very carefully.” – Sacha, 45, Olten, Switzerland
18. “I walk 2-3 miles a day, and ride my bike 5-10 miles a day in good weather.” – Tim, 65, Salem, OR
19. “I run 5 to 7 kms, 5 days a week. This is one habit I absolutely love doing.” – Dom, 45, Halifax, Nova Scotia, Canada
20. “I look at the calories and portion sizes before I eat the food. I’ve learned to cut portions in half to keep my calorie count at my allotted calories for the day.” – Ann, 67, Howell, Michigan
21. “The most important thing besides WHAT I eat is the speed at which I eat since that affects portion control. Setting my fork down after each bite, chewing thoroughly and drinking water – rinse & repeat – has been my most important tool next to making smart food choices.” – Andrew, 44, Dusseldorf, NRW, Germany
22. “I track my water and have increased that substantially. I also make sure I workout every day and track it.” – Elizabeth, 45, Lincoln, NE
23. “I’ve started logging my meals a day or two ahead of time and marking the day complete before it even starts.” – Steven, 50, Championsgate, FL
24. “I drink more water and make sure not to skip meals. I try to incorporate more fruits and vegetables into my diet. I log all of my food before I go to sleep.” – Sarah, 21, Lawrenceville, Georgia
25. “I’ve been drinking lots of water. No other beverages besides water and tea.” – Kathleen, 45, Ontario, CA
26. “If I decide I need more calories because I want to go out for a meal then I will do more exercise to allow them.” – Melissa, 41, WA
27. “I drink loads of water (125 oz daily) and try to find plant based options for my cravings.”  Terece, 31, Moore, OK
28. “I go for walks at least once a day and if i do eat junk food i walk extra to try to burn off the extra calories” – Stacey, 55, Regina, SK, Canada
29. “If I know that we are going out for dinner or to a party I plan my meals in advance to save up some calories,  I drink more water and try to plan my meals.” – George, 69, Courtenay, BC Canada
30. “Tracking My Food Is the Healthiest Habit I’ve Learned. I Have Tried to Lose Weight Countless Times but I Never Made Nutrition the Focus. Hence Why I Always Failed But Now That I Have Learned to Track It Keeps Me Not Only On Track but I Am Also More Mindful of The Foods I Put into My Body and How Much. It’s Amazing.“ – Susie, 29, Lynwoof, CA
31. “I read all the nutrition labels and I now consume vegetables with every meal.” Welland, 36, Toronto, ON, Canada
32. “I acknowledge my cravings and allow them in moderation instead of excess.” – Celine, 2 0, Canton, MI
33. “If I’m hungry, I drink some water and see if it goes away… and it often is. I wonder if I am really hungry or if I am bored! These are often “false hunger”. If I’m really hungry, I eat! But something that’s good for me and really nourishes me.” – Isabelle, 46, Terrebonne, Quebec, Canada
34. “I drink a gallon of water a day which helps me stay on track. When I’m craving some thing instead of picking up food I’d rather go outside and go for a walk to distract myself because most of the time I’ve noticed that I’m not actually hungry I just was bored. During quarantine and lock down I thought I was going to struggle but following my macros and logging my food it’s helped me realize exactly what I’m putting into my body.” Victoria, 26, Valley Stream, NY
35. “I log my whole day first thing in the morning and stick to it. I drink almost a gallon of water a day now!” – Laurie, 58, Snellville, GA
36. “Logging all of my meals at the start of the day so I am able to stay on track and not overeat on accident.” – Sharon, 33, Orlando, FL
37. “Salads almost daily and sipping water frequently.” – Karen, 41, Durham, NH
38. “Better organized at breakfast so I don’t snack during the day” – John, 59, Sevenoaks, Kent, England
39. “I use the LoseIt App to pre-track my foods for the next day. I love that it shows my plan and I can just click the check mark when I eat the food.” – Tonya, 42, Chicago, IL
40. “I meal prep. I don’t do every calorie of the entire day. I found that it helps me to meal prep a couple of things and then mix and match with unplanned things, that way when I have a craving for chips I can grab a bag of my rice crackers or an apple. Gives each day a little mix up.” – Brenda, 28, Portage, MI
41. “I kept old photos and old clothes from before I started my fitness journey. Getting into these clothes every now and then and looking at old photos gives me an opportunity to see how far I have come in those moments where I feel stagnant. This gives me renewed energy to keep plugging along. It helps me to understand that this isn’t a destination but a journey, and the value is in the doing versus the idea of completion.” – Robert, 28, TX
42. “I always try to have two glasses of water before noon. I also do not minimize my cheat days. If I really crave something or need to eat that day I don’t let my calorie budget get in the way. It’s better to have one off day, then trying to sneak throughout the week.” – Nikky, 27, Youngstown, Ohio
43. “Using the ate app to hold myself accountable as well as recording on the lose it app.” – Brett, 56, Gonzales, Louisiana
44. “Using the Lose it app keeps me on track. I can see what I am eating and where I need to change my eating choices.” – Tomica, 51, Slidell, Louisiana
45. “Drink more water when you feel the urge to snack!” – Meredith, 40, Oak Harbor WA
46. “Being creative with meal planning.” – Barbara, 65, Renton, WA
47. “Track your food. I found this app addicting lol. I feel better when I see what I have eaten. Also, an occupied mind and body is better than being bored because you think of food by habit.” – Jay, 64, Plymouth, MA
48. “I used to hit a target steps count every day and do fasting for period of time every day” – Randimal, 26, Sri Lanka
49. “Counting carbs” – Liz, 66, San Pedro, CA
50. “Try to not eat when I’m bored” – Jemima, 24, Nigeria
51. “I weigh myself every day. Doing that has taught me so much about my body.” – Chris, 50, from Cetreville, VA
52. “I’ve been consistent with Lose It for over 6 years, only taking some breaks during pregnancy. I make sure to do some sort of exercise daily.” – Allison, 31, North Liberty, IA
53. “Log everything in the Lose It! app. Calories add up more than we realize. I also pack workout clothes and shoes in my car so I have no excuses to get to the gym.” – Lisa, 49, Atlanta, GA
54. “I post my fear on Lose It social maintaining group and these awesome people calm me and render support.” – Rita, 60, Liberty, SC
55. “I limit access to my trigger foods, especially cookies and other “bite sized” treats. I’ve been vegetarian (sometimes vegan) for 15 years. And I’ve met my move goal on my Apple Watch every single day for almost 2 years.” -Marianne, 41, Bowling Green, KY
56. “No matter what, calculate your calories. Walk every day!” – Sonya, 55, Belvidere, IL
57. “Track every single bite you eat. Stay within your daily calories! Even if you exercise, don’t eat those calories you burned. Just stay within your dailies!” – Ashley, 26, Durham, NC
58. “Cheat! I do twice a week. Otherwise my body gets used to the same thing and then it takes longer to lose the weight. Having cheat days helps – really shocks my body.” – Ziona, 26, Las Vegas, NV
59. “Constant logging. Even if you go over your daily budget, don’t give up. Few days doesn’t matter in the big picture. Don’t be overwhelmed by it. Logging is easy and it will get easier by time. If you fancy a pizza, you can have it!!! Just don’t do it every day. I love food too much to have any other diet!” – Jan-Erik, 50, Kuopio, Northern Savo, Finland
60. “Enjoy the cheat meals and log them – don’t lie to the app :-)” – Keith, 48, Dubai
61. “I only have sweets once a year. I have a very large piece of birthday cake every year. My son and his family eat the rest of the cake.” -Lyn, 72, Westbranch, IA
62. “During work days I stick to my meals and carb counts and calorie limits. I make sure I walk 5 miles or play golf walking 2-3 times a week. On weekends I cheat a little bit and try food that I love but I limit the portion. The most important trick to this success is to CHECK YOUR WEIGHT EVERY MORNING EVERY DAY.” -Jojo, 46, Wappinger Falls, NY
63. “Keep a routine with eating and exercise, have good options that I enjoy on hand, tracking ahead of time, allowing myself to enjoy my life while not overindulging.” -Kathryn, 26, Oswego, IL
64. “Make yourself busy- delay eating another minute by taking garbage, doing laundry. Drink water first, then do another chore. eat only at predetermined times. eat plants, lots of plants.” – Miroslav, 52, Toronto, Canada
65. “Honestly it was the ease of creating recipes and being able to pull previous meals into my daily log. Also, staring at that size 36 pair of pants in my closet and never wanting to fit back into them again.” – Chris, 40, Aurora, CO
66. “Enter everything! And exercise is key. Exercise builds in a wiggle room for that extra cocktail or treat.  I never feel deprived!” – Monique, 41, Indianapolis, IN
67. “Planning my meals and inputting them in Lose It! a day before but leaving a few “wildcard” calories” – Wally, 45, Lexington, KY
68. “Soups!! Soups are the best invention ever. They’re full of veggies and fill you up so well.” – Lauren, 33, Bartlett, TN
69. “If I want ice cream, I eat ice cream, move on and don’t look back.” – Kathy, 71, Atlanta, GA
70. “Tracking is essential which is why I still use the app. I have a 10 lb comfort zone and when I get close to the top (or go over like I did recently) I pick up the phone, get on the app and set a goal. I weigh myself often and it has shown me that weight fluctuates a LOT and I no longer get crazy over an upswing if I know I have not overeaten.  Seeing the numbers on the scale go down is a huge motivator for me also.” -Maria, 63, Cocoa, FL
71. “Watching portions, eating food that is less-calorie dense, eating food that takes a while to chew.” -Mary, 79, Toms River, NJ
72. “Log every meal!  Keep accountable and understand a day or two off track won’t hurt you and your goals if you keep logging and getting back to healthier habits.” – David, 52, Fishers, IN
73. “Don’t deprive yourself.  Splurge on special occasions and any time. “ – Richard, 52, Bay Shores, NY
74. “Develop a realistic daily schedule and have friends who are engaged on the same journey.” – Francis, 70, Nobleboro, ME
75. “I try to stick to my water goals each day.  I’m better hydrated and less hungry throughout the day.” – Scott, 56, Cumming, GA
76. “Enjoy the smallest successes that aren’t always necessarily reflected on the scale. Also, the healthier I eat and the more I exercise, the better I feel.” Teri, 57, Boerne, TX
77. “You can still have dessert as long as you account for it. Don’t drink your calories.” Molissa, 42, Signal Mtn, TN
78. “One of the biggest things I’ve learned since this journey started is that I don’t have to go full out,  sometimes pacing myself is helpful.” Loriel, 33, Cleveland Ohio USA
79. “Patience. The weight is not going to fly off you immediately, it takes hard sweaty work and dedication!” Cassi, 29, Saint Paul, MN
80. “I’ve learned that it matters what I eat almost as much as how much. I started out just counting calories but found that I’d cut myself off when I was still hungry. Once I adjusted my diet to include a mix of macros, I was able to keep the calories down but still fuel my body for the exercise I love.” Gregory, 34, Renton, WA
81. “It is so cliche but moderation is key! Also, drinking lots of water helps curb cravings.” Madeline, 23, New York, NY
82. “Keep track of everything from food, drinks and exercise.  The whole merits program keeps me going.” Darrell, 69,  Plymouth, Mn
83. “Patience is everything” Robert, 44, Memphis, Tennessee
84. “When you log your food, it holds you accountable. I log my food before I eat so I know where I stand on my calorie budget. I’m a planner, so this totally works for me” Angel, 43, Rineyville, KY
85. “The biggest thing I learnt is the importance of eating healthy and nutritious.  Even though it’s only been a short time since I’ve started my journey, I feel happier, more energetic and I no longer struggle to get out of bed in the morning.” Camryn, 18, Melbourne, Victoria, Australia
86. “Once you control your eating habits , and regular exercise ..losing weight should not be tough.” Sudhir, 35, Raritan,NJ
87. “Weight loss is so much more of a psychological challenge than a physiological one. You have to practice tremendous amounts of self-discipline. Your body can do ANYTHING, your mind is the one that needs convincing!” Jocelyne, 21, Toronto, Ontario
88. “I’ve learned that you can diet and not starve. The calorie goal recommended for me is perfect.” Kelly, 36, Toledo, OH
89. “Cheating with sweets or unhealthy snacks is just cheating yourself, keeping me from reaching my goal which is now one of the most important things in my life. Making the right decisions on what to eat and drink in my new healthy lifestyle makes me feel empowered and in control. It lets me see that I can do this!” Marc, 44, Wylie, Texas
90. “By just simply counting how many calories I’m in-taking a day has made a world of difference in my weight loss journey. I don’t have to restrict what I eat, as I am already severely restricted by my allergies, I can still eat what I like and want, just in moderation.” Arianna, 29, Los Alamos, NM
91. “I didn’t know weight loss was 80% diet and 20% exercise.  I’ve always thought it was the other way round.” Agnes, 48, Walton-on-Thames England
92. “Everything you do must be sustainable. You must set goals that you can achieve; be realistic. Same goes for diet, find foods that are healthy that you enjoy otherwise you won’t continue to eat “healthy” foods if they don’t taste good to you. Also, listen to your body and no when you need a rest/recovery day.” Adam, 32, Mukilteo, WA
93. “Stay consistent on the journey. Take it one day at a time.” Jenna, 46, Hayward, CA
94. “Be patient and feel good about every pound lost!!” Laura, 54, Discovery Bay, California
95. “1) it is all about nutrition 2) it is fun and not as hard as we think 3) it is very rewarding” Mark, 31, Dubai, UAE
96. “It’s hard, I need to be patient and not get stressed weighing myself everyday and wondering why I’m not seeing instant results!  Also has been eye opening to see how much sugar is in everything 😆” Kara, 47, Portland, Oregon
97. “You have to motivate yourself and don’t let no one tell you that you CAN’T.” Lakeisha, 37, Houston, Texas
98. “I can eat what I want in moderation and still lose weight “Conniee, 43, New Haven Ct.
99. “Just keep at it. Don’t give in. You will see results if you do so and that will inspire you further.” Michael, 73, Wiltshire, England
100. “Everything little thing you eat counts and logging everything you eat really helps” Liz, 62, Syracuse, NY