Ex-Fat People Share Their Underrated Weight Loss Tips That Actually Work

When people talk about weight loss, the same recycled advice gets thrown around: cut carbs, try intermittent fasting, or run yourself ragged on a treadmill. Just eat less! Walk, walk, walk! We get it, those hacks work, but there must be more tips out there, right?! Spoiler alert, there are, because the reality is that sustainable change often comes from the less flashy habits. Formerly overweight people know this best. Here are the underrated strategies they swear by.

1. Don’t Let One Slip-Up Spiral Into a Bad Day

Everyone has the moment of “Ugh, I already ate that donut, might as well get pizza. I’ll start tomorrow.” The truth is, one slip doesn’t have to derail you. Those who’ve lost significant weight stress that recovery is about perspective. Treat a bad choice as a moment, not a full reset, then move on. Eat your next meal normally, and you’ll avoid the all-or-nothing cycle that keeps people stuck.

2. Drink More Water Than You Think You Need

Simple but effective. Many former dieters say that whenever they felt hungry outside of mealtimes, water solved the problem. One person on Reddit claims they lost nearly 300 pounds to 177 pounds due to this tip. Every time a craving hit, they grabbed a glass of water before deciding if they were truly hungry. Hydration not only curbs fake hunger cues but also supports metabolism and energy levels.

3. Stop Treating It Like a “Diet”

The people who succeed long-term don’t view healthy eating as a temporary challenge. They shift their mindset, understanding that the baseline is nutritious food, while sweets or junk are the occasional treats. It’s the difference between constantly starting over and finally feeling steady.

4. Track What You Actually Eat Before Changing Anything

Many underestimate how much they’re consuming. A handful of nuts, a couple of sodas, or dinner rolls with butter can quietly tack on hundreds of calories. Formerly obese people recommend using a calorie tracker for at least a week without changing habits. That “food audit” often shocks people into awareness, revealing where excess is sneaking in, which makes adjusting easier and more realistic.

5. Swimming Works Wonders

Cardio can feel impossible when joints already ache under extra weight. Swimming offers a low-impact alternative that strengthens lungs and works the full body without punishment. One person credited swimming with helping them lose 20% of their body weight years ago, and it stuck because it was enjoyable rather than painful.

6. Don’t Go from Zero to One Hundred

Another common trap is trying to overhaul everything overnight. People who’ve actually succeeded say it rarely works, as you burn out quickly. Slow progression is better: small food swaps, shorter workouts that grow longer, realistic targets instead of extreme ones. Quick fixes and fad diets are distractions. As one person on Reddit put it, “The time you waste looking for a magic diet fad, supplement or pill could have been used to actually do the work and get you half way there.”

7. Motivation Won’t Save You, but Discipline Will

Motivation comes and goes, but discipline builds momentum. Those who kept weight off say progress only lasts when you stick with the plan during the boring weeks, the tired days, and the moments when the scale won’t budge. It’s not glamorous, but that consistency adds up to real change.

8. Cut Sugary Drinks First

Before tackling complicated diets, many found it easiest to start with one change: cutting soda and other sugary drinks. And, alcohol! We can’t forget that. Replacing them with water, tea, or sparkling water shaved off hundreds of empty calories a day. People describe it as the single biggest “quick win” that made a visible difference within weeks.

9. The Strange Law of Buying New Clothes

This one is less scientific but surprisingly common. Some noticed that whenever they accepted their larger body and spent money on new clothes, weight seemed to drop soon after. Whether it was the motivation of not wanting to “waste” the clothes or the psychological shift of self-acceptance, the effect was real for them. Buy yourself a cute skirt or top that you love, but choose one that is a couple of sizes smaller.

10. Learn That Hunger Is Normal

Diet culture often sells the idea that you should never feel hungry, but former dieters stress that hunger itself isn’t dangerous. It’s a signal, yes, not exactly an emergency. Learning to tolerate mild hunger (like before meals or after cutting back snacks) helps you break the reflex of constantly grazing. Now with that said, if you’re absolutely hungry, do have a snack – but grab a carrot or enjoy a bowl of fruit! Still, try your best to train yourself to ignore hunger pangs occasionally.

11. Pre-Game Parties with Protein and Fiber

Overeating at social events is practically expected, but some people found a way around it by consuming a protein shake and a fiber-rich snack beforehand. That way, you arrive with some satiety, enjoy the party food without inhaling everything, and feel more in control.

12. Prioritize Sleep

Many have emphasized the importance of rest. Even Christina, a coach on TikTok (@lowcalorie_foodhunter), said one underrated factor is sleep. In her words, “Prioritize sleep. With no energy, there is no recovery, therefore you won’t get any results.” Poor rest leads to poor food choices and less willpower. Restoring sleep is often the domino that makes other habits easier. Want to lose weight? Get your beauty rest!

13. Keep Trigger Foods Out of the House

A lot of ex-fat people agree that you have to keep your trigger foods out of your home! A health coach from NYC, @healthywhunter, lost 50 pounds by restructuring his environment. He explained, “Your living environment is a safe space for you when it comes to food. If you have trigger foods, get them out of your sight.” For me, that’s candy. If they’re in the house, they’re gone. So I’ve swapped them for filling, simple snacks like jerky, veggies, or fruit with yogurt, keeping temptation at bay without feeling deprived.