Three years of experience boiled down into seven tips

I've been getting a few request lately for general advice or weight loss tips. Because of this I've started to compile the things I've learned through my own experience. Tonight I have decided to share.

I've had items on this list that I later changed my mind on and removed, so like any learning process this is constantly evolving. Here are my my seven basic tips for a successful healthy lifestyle:

1. Use MFP for all it's worth. Log everything you eat. Read the forums. See what works for other people and don't be afraid to try something new to see if it works for you. It can seem like so much at first but figure out what your BMR and TDEE are. Search the forums and don't be afraid to do some math. There are tools and calculators to help, you just have to find them.

2. Set small goals. When I started I was looking at close to 300 lbs that I needed to lose. THAT is overwhelming. I focus on 10 or 20 lbs blocks and then just watch them stack up.

3. PLAN. I get up every morning and prepare almost every single item I will eat for the entire day. It takes time, but once you figure out what works for you you can fine tune it and get faster. My usual prep time in the morning is about 20 minutes, but I also eat very simple stuff. Check my diary if you want, it's open and I eat almost the same stuff each day.

3. Exercise. Some people hate it, but I happen to love it. If you fall into the former category, find something you DO enjoy. Swimming, hiking, biking, adult coed sports... ANYTHING TO KEEP YOU MOVING each and every day. I've found huge success in group fitness classes. (I do Les Mills classes) I have a competitive nature and having a group of my peers in a class with me pushes me MUCH harder than I can usually do on my own.

4. Stay away from fads and quick fixes. If you don't plan on making something a permanent part of your routine, then you might want to avoid it. Things like pills, trend diets and cleanses are almost impossible to maintain in the long run. Focus on stability and permanence in your routine.

5. Weigh or measure anything you can before you eat it. I live by my tablespoon, cup and digital scale. Research shows that people as a whole are terrible at estimating portion size. Don't sabotage yourself by guessing.

6. Find a support network. It may be family and friends, or it may just be MFP friends and forum threads. Find a place where you can receive positive feedback for your losses and accomplishments. Getting complimented or told you are doing a good job is an incredible motivator to continue making the right choices. Once you find those support places, reach out and use them. Don't forget to pay it forward by supporting not only those who support you, but also a random stranger or twelve.

7. One last thing (as if this wasn't long enough! hahaha). There WILL be speed bumps. You will have setbacks. There will be days when you eat terribly and don't stick to your plan. All of those things will happen, that's just life. The trick is, don't let that one day turn into two days. Don't let two days turn into a week. But, if and when that happens, find a way to motivate yourself to get back on track. Don't feel bad or focus on any ground that is lost or time that is wasted. Focus on getting back on track the next day and stay positive! Get hooked on getting fit