Here is what works for me. This may not work for you, but you can maybe take parts of it and incorporate it with what does work for you.
1. Find your “WHY” why do you want/need to lose weight?
This why needs to be something that will continue to motivate you to work hard. This isn’t easy or everyone would be skinny! For me it was a photoshoot in October of 2020. I was the heaviest I had ever been. I tried to buy clothes for it, and nothing fit good. I got the photos back and I hated them, not because the photos were bad but because I hated what I looked like. Those photos of myself will forever be my WHY. I do not want to ever get back to that again!
2. Weigh and measure yourself
This is important to give yourself a starting point. Some do well with weighing in everyday and others get discouraged. I am one that needs the daily check in. Measuring yourself is also important as you may lose more inches than pounds at different times. This is a marathon not a sprint give yourself grace but not too much grace that you aren’t successful!
3. Track your food and exercise!
This is very important to help you troubleshoot what is working or not working. Apps like Noom, MyfitnessPal and Lose it are all great options to track your food. You need to measure and track your food to learn how many calories certain foods are. You may think you are having a single serving of something healthy and it’s not. Most of us consume way too large of portions. I defiantly needed to work on shrinking my portions so every meal I ate just a little bit less and let my body register that it is full.
I strongly recommend getting a heart rate monitor like an apple watch or a Fitbit. You may think that housework you did was enough movement, but did it get your heart rate up. I know for myself I need to get my heart rate up for at least 30 minutes a day to lose weight. In the beginning I could do this with a brisk walk but now that I have been working out regularly, I need to run instead of just walking. I have now continued to challenge myself and I work out 5-6 days a week for about an hour. Both monitors have a native app to use and track your workouts in but here are a few that we prefer. I enjoy using an app called Zones and Corey likes to use Orange Zones. These both have similar features it just depends on what specific features you want.
4. Find out what your weakness/unhealthy vise is?
Mine is snacky carbs! I can’t have them in my house. It’s not that I crave them I just get busy and hungry, and it is an easy quick snack that I eat way too much of once I start. Instead of buying the snacks I just make sure I have pre-made protein shakes ready to grab instead.
5. The word “Diet”
I get asked all the time what diet are you doing? I’m not on a diet, I don’t believe that a diet is something you can do for the rest of your life! You need to figure out what you can do as a lifestyle change for yourself. Everyone is different and everyone’s circumstances are different. Whatever you pick it needs to be something you can continue and maintain for the rest of your life. For me I can’t completely deprive myself of certain things for the rest of my life. If you tell me I can’t have sugar or a burger for example that is all I am going to crave. So, what I do is just make sure I limit it. Now neither of these are my weakness, I don’t eat them uncontrollably
This is important for it to work for a lifetime! You need to find a balance that will work for you. Again, everyone is different so what works for me may not work for you.
7. In the end here is what has worked for me:
*Logging my food
I started off using the app/service called Noom to help track my food/water intake and to help learn what foods you get more bang for your buck. This is a monthly service type app so I used it for about 4-6 months just till I had a good grasp on what I should and shouldn’t do. They are more than just a logging app as they offer accountability coaches and notifications if you aren’t logging your stuff. All of this is customizable to what you need. This helped with me cutting my portions down which I needed to do. Most of us eat way larger portions then you should.
*Logging my Exercise
This is very important for everyone. It is easy to say I will do it tomorrow when you don’t feel like doing it today. When you log all your workouts then you can look back at the week, month, year and see when you kept putting it off every day. Take note of all small or big personal records you achieve!
I started off working out 3-4 four days a week for 30-60 minutes. Each week I challenged myself to go a little farther, faster and longer. Now I work out 6 days a week for 60-90 minutes. If I know I am going to eat out and won’t be making healthy choices like my favorite burger. I make sure I get a good workout in that day, keep to a low-calorie breakfast/lunch, and I will only eat half of that burger. I limit those not good choices meals to only 1-2 times a week. Remember this is what works for me and may not work for you.
1 year and 45 pounds later I am in that 2 piece bathing suit and the little black dress! Is it easy NO is it worth it YES!
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