Weight loss undoubtedly feels like an uphill battle for many. But with persistence, dedication, and proper knowledge about the best path to your dream body, you can reach your weight loss goals. Amber Clemens (@amber_c_fitness), a Wisconsin-based weight loss coach, is proof of this. Clemens has become a source of inspiration for many on TikTok, sharing tips, tricks, and motivation based on her transformative journey of shedding 160 pounds.
In a recent TikTok video, Amber shared eight essential tips she wishes she could have shared with her past self at the start of her weight loss journey nearly seven years ago. Find her expert advice below.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Maintain a Caloric Deficit
Above all, Amber highlights the importance of a caloric deficit for weight loss. However, she cautions against extreme restrictions. "At the end of the day, that is what the magic secret is. It’s not a shake, it’s not a pill, it’s not some crazy fad diet. It is simply a calorie deficit," she explains. She recommends starting with a moderate deficit of 250 to 300 calories to get your weight loss journey started and promote consistency over time.
2. Do What's Best for YOU
There's no one-size-fits-all path to weight loss. Amber advises tailoring your routine to personal preferences and lifestyles. "Stop trying to do what you see somebody else doing and find what actually works for you," she says. Whether it's choosing workout times that fit your schedule or allowing occasional indulgences, personalization is key to sustainability.
3. Choose Exercises You Enjoy
There are a lot of great workouts to choose from—but the best one, Amber says, is a workout you enjoy and can commit to doing regularly. "The best form of exercise for you is whatever you’re going to stick with," she notes, highlighting options like Pilates, yoga, weight lifting, running, or walking. You're sure to find one you actually enjoy—and that's your key to your new body
4. Prioritize Consistency Over Perfection
Setbacks are part of the journey. That's why Amber emphasizes the importance of consistency. "You’re gonna have off days. That is okay. What you do most of the time on this journey is what’s going to matter," she says. All in all, it's crucial to have a realistic mindset—and forgive yourself when you have less-than-perfect days, eat a whole cake, or can't find motivation to hit the gym.
5. Understand That the Scale Fluctuates
Amber says you shouldn't let fluctuations in weight discourage you. They're natural! "There are going to be days you step on and see it randomly spike up. It is perfectly normal," she explains. Focusing on long-term, sustainable weight loss over time rather than daily variations on the scale can provide a more accurate picture of progress.
6. Sustainable Eating Habits
For lasting weight loss, Amber stresses the importance of sticking to eating habits that can be maintained indefinitely. "You want to lose weight doing things that you can see yourself doing for the rest of your life," she advises. This includes allowing yourself to indulge in the occasional sweet treat. So you don't have to swear off cookies forever—and you shouldn't tell yourself you have to if it's not what you want.
7. Be More Active
Incorporating more movement into daily routines can be a game-changer for your weight loss efforts. Amber suggests simple strategies like parking farther away, taking longer routes, or walking while browsing social media. "Those tiny little things may not seem like a big deal, but they really add up," she notes.
8. Focus on Mental and Habitual Changes
Amber's last piece of advice? "I need you to focus on healing your habits," she says. "Because it doesn’t matter how much you change out here if you don’t change what’s going on up here, nothing’s ever going to stick."
Powerful words!
