Start Free

The 36 Best Strategies for Weight Loss

mindset Jun 18, 2024

I've learned quite a bit since I started coaching in 1996.

Well, I used to write workouts (in middle school) for my football teammates--so I guess I've been unofficially coaching since 1985.

I've studied what is required for weight-loss success.

As a result, I've witnessed the habits of many over-40 men and women who've tried and failed to maintain a healthy weight.

Over the years, I've heard the most colorful excuses...

"So busy. No time to train."

However there's somehow plenty of time for a few hours of TV or social media each night.

Another thing I often hear from clients is that they need to "pause" their fitness-and-nutrition program.

Maybe they're in the midst of a busy time at work.

Perhaps they're consumed with renovating their home.

Maybe they're going on vacation.

Or perhaps, they're overwhelmed with planning a party or family event.

But this is flawed logic.

In fact, the "pause button" is ruining your fitness.

You see, the obligations never stop.

Schedules never settle down.

And by taking a break when things get rough or busy, the only skill you're building is the skill of stopping.

In my experience, it's much better to learn and develop the skills necessary to continue making a little progress during busy, stressful times.

This approach is way better than stopping altogether and starting over again in a few weeks, months...or never.

Today I'll share some of my best strategies for losing unwanted bodyfat.

Now, when most folks talk about getting leaner, stronger, and happier the conversation often turns to less-important stuff like which brand of protein powder to use in your evening smoothie.

Those things, like meal replacements, are important.

Even crucial.

But if you want to be healthy and successful for decades, you need a proper foundation.

The 36 Best Strategies for Weight Loss

These tips will give you the groundwork for lasting success.

You'll note many of these nuggets are related to accountability because the only person responsible for your life is you. 

Time management is also popular since most folks use the "not enough time" excuse whenever they don't want to do something.

In short, you say "yes" to things that have value and are a priority.

Other nuggets are simply about being a good person.

1. Treat others exactly how you want to be treated

Think about it, if you want respect, show respect. If you want kindness, spread kindness.

Treating others as you want to be treated is vital for fostering harmony and empathy in society.

By extending kindness, respect, and understanding, you create a positive environment that promotes reciprocity and mutual well-being.

This principle encourages compassion, fairness, and meaningful connections, ultimately making the world a better place for everyone.

2. Be 15 minutes early

As a kid, my father was a stickler for punctuality. He would always say, "Joe, if you're not 15 minutes early, you might as well be a day late!"

It didn't matter if we were going to church, football practice, or a Boy Scout camping trip... you had to arrive at least 15 minutes ahead of time.

If you want to avoid the stress, the rush, and the embarrassment of showing up late, remember the Arangio family motto: "Fifteen minutes early is on time, and on time is late!"

Being 15 minutes early for everything in life holds great significance.

It demonstrates punctuality, reliability, and respect for others' time.

It allows for smoother transitions, minimizes stress, and enables better preparation.

Early arrival provides opportunities for problem-solving and seizing advantageous situations.

Embracing this habit can lead to increased productivity and overall success in many aspects of life.

On time is tolerable. Late is never acceptable.

Apologize profusely when you are late.

3. Do what you say you're going to do

Try to do more. Never do less.

You know, I can't help but notice that some people have a real problem with doing what they say they're going to do, aka being accountable.

It's like they're allergic to keeping their promises or something. I mean, what's the deal with that?

I was at the gym the other day, and this guy comes up to me all proud and says, "Coach Joe, I've been going to the gym every day this week. I'm finally sticking to my workout routine!"

I look at him, and I think, "Really? Because last week you told me you were going to quit eating carbs, and here you are, munching on a bagel sandwich!"

It's like people have selective memory or something. They remember the fun stuff they want to do, but when it comes to the things they committed to, like getting healthy, suddenly they have amnesia.

I should start carrying around a notepad just to remind them of their own promises.

Let's make a pact right here, right now.

Let's be the ones who do what we say we're going to do.

And hey, if you catch me breaking my promises, just yell, "Coach Joe, you're not sticking to your word!" and I'll buy you a bagel sandwich.

4. Focus on what you can control

We live in a world where there's so much that's out of our control.

I mean, you've got traffic jams, delayed flights, and unpredictable weather. It's enough to drive a person crazy.

But hey, I've come up with a solution. It's called the "Focus on What You Can Control" method, and it's revolutionary.

So here's the deal: You're stuck in traffic, right? You're honking your horn, you're yelling at the guy in front of you, but nothing's changing.

So, instead of losing your mind, just focus on what you can control. Roll down your window, crank up the music, and have yourself a little impromptu car concert.

Sing your heart out like nobody's watching. Who cares if the person next to you thinks you're nuts?

If you're too much of an introvert to sing in your car, use the traffic jam as an opportunity to listen to an audiobook.

Either way, you're taking control of the situation.

Or how about this? You're waiting at the airport, and your flight is delayed.

Now, instead of pacing back and forth, stressing yourself out, focus on what you can control.

Start a dance party in the terminal. Break out your best moves, get the other passengers involved, and turn that waiting area into a disco extravaganza.

Too introverted for public dancing? Again, another great opportunity to listen to an audiobook or read an actual book.

And let's not forget about that unpredictable weather.

Instead of getting all worked up and complaining about the heat/cold/rain/snow to your neighbor, focus on what you can control (like your attitude).

Life is full of things you can't control, but if you focus on what you can control, you might just find yourself smiling through the chaos. 

5. Learn from the experiences of others - not just your own

One of the beautiful things about being human is that you can gather wisdom and insights not just from your own experiences, but from the experiences of others.

It's like having a secret cheat code for life, except it's not cheating at all. It's called gaining perspective.

Picture this: You're trying to figure out how to lose 10 pounds of abdominal fat. The kind of belly fat that hangs over your pants and belt.

Maybe you've tried and failed in the past and are feeling frustrated. Instead of banging your head against the wall, take a step back and look around.

There's a good chance that someone else has been through something similar.

And you know what? They might just have some valuable lessons to share.

You see, learning from the experiences of others is like having access to a treasure trove of knowledge.

It's like having a personal mentor or a wise old sage who's been there, done that.

Really, there's no shame in seeking advice or guidance. It doesn't mean you're weak or incapable.

It means you're smart enough to recognize that you don't have to figure everything out on your own.

So, how do you tap into this wealth of wisdom? Well, first off, you must be willing to listen.

I know, I know, in this age of constant distractions and self-absorption, it can be tough to really tune in and pay attention.

But trust me, it's worth it.

My most successful clients open their ears and hear what I have to say about how to count macros for fat loss or reasons why your workouts aren't working.

You never know what nuggets of truth and insight you might stumble upon when you invest in coaching, listen to the recommendations, and take action.

Don't limit yourself to learning only from your own triumphs and failures. Embrace the power of the collective human experience.

Open your mind, open your heart, and let the wisdom of others guide you.

Because life is too short to reinvent the wheel and success leaves clues.

6. Live your life like most people do and you're going to settle for what most people get

The difference between success and failure may be as simple as going to bed early and getting up before the rest of the world.

7. "Trying" isn't enough

It's an excuse.

Either you're doing something or you're not.

In the immortal words of Yoda, "Do or do not. There is no try."

8. You never fail until you quit trying

It's tough to beat the person who refuses to give up.

9. If you want to achieve something write it down

Write with a pen on actual paper.

10. Make your goals specific and measurable

The more specific you are, the more quickly you'll be able to achieve them.

11. Plan every day the night before

Success isn't an accident.

Write out tomorrow's plan the night before and review it throughout the course of the day.

12. Use Pareto's 80/20 Principle

Especially if you want to maintain a healthy bodyfat for life.

This concept states that roughly 80% of effects come from only 20% of the causes.

You can use the Pareto Principle to better manage your time and focus on the things on your task list that really make a difference, like eating portion-controlled meals and training four days per week.

13. Discipline yourself

Focus your energy, thoughts, and actions on the task at hand and eliminate useless distractions.

14. Schedule everything

Personal time too.

Why wouldn't that be as important as your unbreakable appointment to train on Mondays, Tuesdays, Thursdays, and Fridays, before your day gets in the way?

15. Outsource, delegate or eliminate things that provide a low return on your time

If food shopping feels like a burden, order groceries online and have them delivered.

16. Take control of your time

Just because the phone rings, there's a knock at the door, an email enters your inbox, or someone instant messages you doesn't mean you have to immediately give them your time.

17. Tell the truth

There's no such thing as a good liar.

18. Listen more than you talk

19. Accept that there is no "Get-Fit-Quick" solution

The only shortcuts are working smart, working hard, and learning from the mistakes of others.

20. It's not only about you

Help others get what they want and you'll get what you want.

Be a problem solver.

21. Be nice

Genuinely care about the success and happiness of other folks.

22. Surround yourself with successful people

Spend the most time observing people that already have what you want.

23. Make every interaction a win/win

It's so easy to get caught up in your own wants and needs.

You forget that the key to true success and happiness lies in creating positive outcomes for everyone involved.

Now, I'm not saying it's always easy.

Sometimes you come across people who are just impossible to deal with. They have their own agenda, their own demands, and they don't seem to care about anyone else's well-being.

So, what's the solution? How do you make every interaction a win/win?

Well, it starts with a simple shift in mindset.

Instead of approaching every situation with a mindset of "you versus them," you need to embrace a mindset of collaboration and cooperation.

Understand that when you lift others up, when you help them achieve their goals, you ultimately help yourself in the process.

Think about it. When you're working on a team project, for example, and you focus on making sure everyone's ideas are heard and valued, you create an environment where everyone feels empowered and motivated.

And guess what? That leads to better results, more innovation, and a sense of camaraderie that can't be beat.

But it's not just about the big things. It's about the little everyday interactions too.

Take a moment to genuinely listen to someone, to understand their perspective, and to find common ground.

It's amazing how a simple act of kindness or empathy can completely change the trajectory of a conversation.

And when you make every interaction a win/win, the benefits are endless.

Not only will you feel more fulfilled and connected to others, but you'll also find that people are more willing to go the extra mile for you.

They'll remember you as someone who genuinely cared, who made a positive impact, and who they want to work with again and again.

So lift each other up, listen with an open mind, and find ways to collaborate and create positive outcomes.

Because when you do that, when you truly make an effort to make everyone feel like a winner, the world becomes a better place for everyone.

24. Focus on getting 1% better each day

Small improvements add up.

25. Have only good and great days

Imagine this: what if you approached every day with a mindset of gratitude and appreciation?

What if you made a conscious effort to find the good in every situation, no matter how challenging or frustrating it may be? I think that's where the magic lies.

Sure, there will be days when the car won't start, the coffee spills all over your new shirt, and the traffic is enough to make you want to pull your hair out.

But instead of letting those things ruin your day, take a step back and find the blessings.

Maybe the car not starting saved you from a potential accident.

Maybe the spilled coffee led you to discover an amazing dry cleaner.

And maybe the traffic gave you some extra time to catch up on your favorite podcast or listen to a great audiobook.

See, life is all about perspective. It's about finding the good and great moments in the midst of the chaos.

It's about embracing the ups and downs and realizing that they're all part of the ride.

So, while having only good and great days might be a bit unrealistic, you can definitely strive to have more of them.

You can choose to focus on the positive, to laugh at the absurdities, and to appreciate the little things that bring you joy.

And who knows? Maybe, just maybe, those good and great days will start to outweigh the not-so-good ones.

It's worth a shot, right?

Now, if you'll excuse me, I'm off to find the humor in a long line to get my driver's license renewed at the DMV.

26. Mean what you say

In this day and age, it seems like people just say whatever comes to their mind without giving it a second thought.

It's like they're shooting from the hip, you know?

But there's something truly important about meaning what you say.

You see, back in the day, people used to take their words seriously.

If you said something, you better believe you had to stand behind it.

There was no room for empty promises or idle chatter.

Growing up my dad would often say, "Don't editorialize, get to the point."

Your word was your bond, and people relied on that.

But nowadays, it's like som many people have forgotten the value of your words.

You throw them around like confetti, without any regard for the impact they might have.

When it comes to losing weight and getting healthy, you might make commitments you have no intention of keeping, and you make promises you know you can't fulfill.

It's like a never-ending game of broken telephone.

Now, let me ask you this. How can you expect to be taken seriously if you don't take personal responsibility and actually mean what you say?

How can you build trust with others if your words carry no weight?

It's like trying to build a house on a foundation made of toothpicks. Sooner or later, it's going to come crashing down.

Meaning what you say is not just about being honest with others; it's about being honest with yourself.

It's about living with integrity and having the courage to follow through on your words.

When you mean what you say, you create a sense of authenticity and reliability that people can't help but respect.

Think about it. When someone tells you they're going do something, and they actually follow through on it, how does that make you feel?

It makes you trust them, right?

It makes you feel like you can rely on them. It's a refreshing change of pace in a world full of empty promises.

Today is the day to bring back the importance of meaning what you say.

Value your words and treat them with the respect they deserve.

Because when you do that, you not only build trust and respect with others, but you also build a stronger sense of self.

And that is something worth striving for.

27. Take responsibility

Responsibility is a way of life. If you mess up, you own it.

That's what being a grown-up is all about.

But nowadays, it seems like nobody wants to take responsibility for anything.

It's always someone else's fault.

I mean, have you seen the news? People suing fast food restaurants because they spilled hot coffee on themselves!

I'm sorry, but if you can't handle a cup of coffee, maybe you should stick to juice boxes.

And don't even get me started on politicians. They're like professional responsibility dodgers.

They promise the moon and the stars during their campaigns, but when it comes time to deliver, they're nowhere to be found. It's like they're playing a never-ending game of hide-and-seek with the truth.

But here's the thing, folks. Responsibility is not something you can avoid or delegate.

So why not embrace it?

Taking responsibility means owning up to your actions, whether they're good or bad.

It means accepting the consequences of your choices and learning from your mistakes.

It's not always easy, but it's what separates the adults from the kids.

Now, I'm not saying you should be perfect. Lord knows I've made my fair share of blunders.

But what I am saying is that you need to start owning up to your actions and stop playing the blame game.

So the next time you find yourself in a sticky situation, don't look for someone else to point the finger at.

Look in the mirror and ask yourself, "What can I do to make this right?"

That's what taking responsibility is all about.

When you start taking responsibility for your actions, something magical happens. You gain control over your life.

You become the captain of your own ship, navigating the choppy waters with confidence and grace.

So let's bring back the lost art of responsibility.

Stop passing the buck and start owning up to your actions.

None of this finger-pointing and blaming everyone else for your incorrect choices. 

Because the only person responsible for your life is you. 

28. Failure is part of the process

Accept it. Learn from it. Move on.

In other words, fail forward.

29. Change is inevitable

Embrace it.

30. "If only..." is dreaming

It's not reality. And there is plenty of opportunity in reality.

31. You're not judged on what we could have been

Rather you're judged by what you actually become.

32. Life isn't fair

Get over it.

33. Don't dwell on the past and don't live in the future

Focus on today.

34. Half of success is showing up

Do the work day after day.

Don't get distracted.

That's how you become the ultimate version of yourself.

35. Today is the best day to start (anything)

Procrastination is contagious.

Wait until tomorrow and you may find yourself waiting until next week, next month or next year.

36. Forget perfection

If you're waiting for circumstances to be different (or perfect), you're in for a long wait.

Stop waiting and start doing.

A little is better than nothing:

Every meal or snack could be a bit better.

Strive for perfection, and you're doomed to failure.

If you can't make it to the gym for a workout, take 15-20 minutes and get some movement in at home.

You'll be amazed at what a difference these small victories make over time.

In pursuing your health-and-fitness goals, perfection should never be the focus.

Being a little bit better -- and doing it consistently -- is enough.

Life goes on and you have to learn to go on with it.

Thank you for reading and I hope you can apply some of these tips to your life today.

If you think this will help somebody you care about, feel free to pass along.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age-management personal trainer in the Lehigh Valley, you can take a free 14-day trial.

Summer Phase 1: Week 4

How Your Home Environment Can Help You Thrive

How to Increase Bone Density with Resistance Training

Start Your Free 14-Day Trial

Learn the proven step-by-step system to lose weight, get strong, and slow aging. Your first two weeks are on us.