5 Straight-Forward Weight Loss Tips From an Olympia Champion

Dana Linn Bailey’s Top 5 Weight Loss Tips

Losing weight requires discipline, consistency, and planning. Former Women’s Physique Olympia champion Dana Linn Bailey recently unwrapped her top five straightforward weight loss tips that you can apply right now:

Dana Linn Bailey’s Top 5 Weight Loss Tips

1. Track Your Food
   A common mistake when trying to lose weight is underestimating caloric intake. Calories can add up unknowingly, hindering weight loss, or even causing weight gain. That’s why it’s important to weigh yourself a few times weekly. First, find out how many calories you need to maintain your current weight, then aim for a few hundred fewer calories daily.

Food journals and apps are popular tracking tools. Both have been shown to decrease diet plan adherence over time, though. Portion control seems more sustainable than complete avoidance while remaining effective for weight loss.

Bonus tip: Include protein in every meal. Protein tends to be more satiating than carbs or fats, which may reduce calorie intake.

1. Cut Out/Minimize Processed Foods
   While most foods are processed to some degree, there’s a clear distinction between nutritious foods and low-quality calories (fried fast foods, boxed meals, and packaged snacks). These foods can cause fat gain and retention and worsen health when consumed too often.

Ultra-processed foods (e.g., refined foods with artificial additives and preservatives) increase caloric consumption and fat gain. Instead, opt for whole foods like fresh produce, lean proteins, and whole grains.

Meal planning and preparation are key to staying consistent, as they help prevent convenient eating while giving you control over ingredients and portions. Avoid temptation by not grocery shopping when you’re hungry.

1. Stay Hydrated
   Adequate hydration promotes appetite control and weight loss. A study found that drinking 500 millileters (just over two cups) of water before meals caused 44% more weight loss. If you prefer flavored beverages, infuse water with lemon, tea, or other sugar-free, low-calorie options.

Is coffee a good hydrating option? While Bailey says no, the literature says coffee is as hydrating as water.

1. Increase NEAT
   Aside from structured exercise, there are many unplanned ways to burn extra calories, known as NEAT. "If you have a desk job, stand up and move every hour. Take a walk, do some air squats," Bailey advised.

Exercise can strip fat better than caloric restriction, since it also increases resting metabolism, which can prevent fat gain. Using a step counter and aiming for 8,000 to 10,000 steps daily can be beneficial when paired with quality sleep.

1. Be Consistent
   "The biggest thing is consistency," Bailey affirmed, not only for losing fat but also for keeping pounds off. Building sustainable habits, such as doing activities you enjoy, setting goals, and making small changes, is important and differs for everyone.

References

1. Kheirmandparizi M, Gouin JP, Bouchaud CC, Kebbe M, Bergeron C, Madani Civi R, Rhodes RE, Farnesi BC, Bouguila N, Conklin AI, Lear SA, Cohen TR. Perceptions of self-monitoring dietary intake according to a plate-based approach: A qualitative study. PLoS One. 2023 Nov 28;18(11):e0294652. doi: 10.1371/journal.pone.0294652. PMID: 38015899; PMCID: PMC10683993.
2. Roe LS, Rolls BJ. Which strategies to manage problem foods were related to weight loss in a randomized clinical trial? Appetite. 2020 Aug 1;151:104687. doi: 10.1016/j.appet.2020.104687. Epub 2020 Mar 29. PMID: 32234531; PMCID: PMC7305980.
3. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. Am J Clin Nutr, 87(5), 1558S–1561S. https://doi.org/10.1093/ajcn/87.5.1558S
4. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., Rozga, I., … Zhou, M. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Am J Clin Nutr, 109(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008
5. Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Am J Clin Nutr, 91(2), 300–307. https://doi.org/10.1038/oby.2009.235
6. Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr, 103(3), 717–723. https://doi.org/10.3945/ajcn.115.114769
7. Hume DJ, Yokum S, Stice E. Low energy intake plus low energy expenditure (low energy flux), not energy surfeit, predicts future body fat gain. Am J Clin Nutr. 2016 Jun;103(6):1389-96. doi: 10.3945/ajcn.115.127753. Epub 2016 May 11. PMID: 27169833; PMCID: PMC4880998.

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FAQs

Q: What is the best way to track my food intake?
A: Use a food journal or app to track your food intake. Both have been shown to decrease diet plan adherence over time.

Q: What are some good ways to stay hydrated?
A: Drink water, infuse water with lemon, tea, or other sugar-free, low-calorie options, or try other hydrating beverages like coffee.

Q: How can I increase my NEAT?
A: Engage in activities you enjoy, set goals, and make small changes to increase your NEAT.