5 Simple Ways To Get Started!
The INs and OUTs of Sustainable Weight Loss – Part One
We have either gone the entire year making promises to ourselves about living healthier and losing weight and then bailing out- or we have never started before and are excited for a new adventure and a new sense of self. For many others, it is just a continuing on of their current goals and part of their programming. Whichever way you spin it, the end of the year and the beginning of a new one make people want to change.
Why wait? It doesn’t take a whole new calendar year to say you’re going to change your life. You can start now, today.
Weight loss is not something that can happen overnight, heck it is not something that can happen over a few days. Sustainable and healthy weight loss takes a lot of time and effort and can be achieved over months to years. In this article, you will find the complete “How to lose weight and keep it off” guide to getting to that healthier happier you. It all starts with one decision.
Losing weight and keeping it off is not for the faint-hearted, instant-gratificationist, or the weak-willed.
Long-term weight loss takes one decision, a whole lot of determination, dedication, positivity, and self-love.
It can be hard to know how to start because there are so many fad diets out there! From Keto to Atkins it can be hard to know where to turn or where to begin.
Below are a few things to keep in mind to help you sort through all of the overloads of health and fitness information in the world out there and find what works for you.
Instill a Positive Body Image
Now I know most individuals who are urged to start a new health journey are not happy with the way they look and how they feel and this drives their want for change. It is possible to not like the way you look and still have a positive body image and love yourself. If you don’t start with self-love, if you are not rooting for that person in the mirror, this journey ahead of you will be much longer than it needs to be- it may even end (Weight Watchers). Love yourself and your body how it is now and you will love it in the future as it changes and you become stronger!
Implement a Solid Support System
Like any big change in your life, you will want to make sure you have all the support on your side. If you live with other people you will want to make sure they know about your new endeavor and are actively supporting you. This includes keeping your environment food friendly for you (Precision Nutrition). I am not saying to not have one crumb of processed food in your house, but make sure the majority is raw vegetables, fruits, and lean meats. Everything in moderation so you can enjoy your favorite treat- just don’t eat it with every meal. Which brings us to the next topic, setting smart goals for yourself.
Make and Set Personal Goals
Before you truly begin your fitness journey in eating healthier and getting in your exercise- you need to set real and attainable goals for yourself. By setting small goals that we know we can achieve, we become mentally stronger to conquer bigger goals but also become more motivated to keep hitting those goals and making more! Remember the acronym “SMART” when setting goals. This stands for specific, measurable, attainable, realistic, and time-limited ( Mayo Clinic). For example, dropping 20 lbs. in 2 weeks is NOT a real and attainable goal for yourself. Dropping 6 lbs. in 2 weeks IS an attainable goal for yourself that you can reach with persistence and dedication. I would suggest creating a “Vision Board”. This is a compilation of positive quotes, pictures, and mantras that you can look at every single day to keep you going strong.
Implement a Winning Mentality
Do you ever wonder how those fitness Instagram influencers got to where they are now? I can tell you one thing. They were not always fit and they have not always looked that way. But one thing they did do is they keep trying and keep showing up for themselves. Everybody starts somewhere and everybody loses sometimes. That’s the weight loss game! If you go into your new weight loss journey not leaving any room for growth than you are already losing out. The truth is it will be hard. Having one slice of cake instead of two is hard. Drinking a glass of water instead of your favorite soda is hard. But you are winning every day. Celebrate the small wins you experience everyday especially the small ones! If you fail some days, and you will- don’t let it derail you and get you off your path. Pick yourself back up and keep going!
Put Away Your Scale
I’m sure you are reading the heading of this next section and saying What!?
Yes, you read that right. Put away your scale. The health industry today has shaken their finger at us too many times for not weighing in every day and seeing a drop in the number on the scale. I’m going to tell you why this can negatively impact your success in your fitness journey.
- The anxiety of the next “weight loss day” or “weigh in” can trigger our cortisol levels to increase, which is a factor in hanging on to stubborn fat. So in the reality of things we make ourselves so stressed and worried about that number on the scale that it is making us not lose the weight we have worked so hard to lose.
- Majority of people weigh themselves every day. I can also tell you that the majority of that majority will not see a change in the number day to day. You may not see a drop in your weight but you will see a change in clothes size or waist circumference. You will see it here first before you see a drastic drop on the scale.
- When we weigh ourselves and then are met with no weight lost, we tend to beat ourselves up. This often leads to us falling off the wagon and completely giving up. Here’s what you CAN do. Weigh yourself only twice a month. Pick 2 days a month preferably on the first and last week of the month and weigh yourself right when you wake up in the morning. This will derail the negative thoughts and emotions that come with meeting that little black scale every day. Only meet up for a chat twice a month and move on.
With these 5 simple rules, you have the tools to start your new fitness journey anytime you want. Take the leap, make that decision, meet the new you.
- Adams, G. (2017, July 17). How Often Should I Weigh Myself When Trying to Lose Weight? Retrieved from https://www.livestrong.com/article/399727-how-often-should-i-weigh-myself-when-trying-to-lose-weight/
- Andrews, R. (n.d.). The secret to Your Nutrition Success? Retrieved from https://www.precisionnutrition.com/change-your-environment/
- Berardi, J. (n.d.). A Better Version of My Plate. Retrieved from https://www.precisionnutrition.com/pn-my-plate/
- Berardi, J. (n.d.). Create the Perfect Meal with This Simple 5 Step Guide. Retrieved from https://www.precisionnutrition.com/pn-my-plate
- M (n.d.). Weight Loss Goals: Set Yourself Up For Success. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224
- Nutrition, A. (n.d.). Allmax Nutrition Impact Ignighter. Retrieved from https://www.allmaxnutrition.com/products-type/impact-igniter/
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- Watchers, W. (n.d.). Why you Need to Boost Your Body Image. Retrieved from https://www.weightwatchers.com/us/article/boost-your-body-image