During my 100-pound weight-loss journey, I was able to reflect on what the main contributing factors that lead to weight loss are, so I decided to document it for myself and anyone who wants to embark on a similar journey:
1. Get in the right mindset.
Weight loss is no easy task. The human body has physical memory, and losing weight is the art of trying to create a new physical plan and memory. Sudden weight loss is not sustainable. Once we can accept that losing weight is possible and that you are in it for the long haul with simple and enjoyable steps, the rest of your weight loss will be automatic. The path may seem frustrating at times but make it an enjoyable experience. Quick diets and quick fixes do not work and do more damage to your body.
2. Adopt a scientific approach.
The human body is a complex equation, but for a lot the equation of weight loss is a very simple: Burn more calories than you consume. With that approach, you don't need to go on a diet plan and make the experience unenjoyable. Go to the grocery store with a healthy list and stick to it. Keep a log of your meals that you eat and learn the caloric content of each meal so you can track your intake. This will allow you to ensure that your burn more calories than you eat each day.
3. Find an exercise routine that is enjoyable.
Each person burns calories each day on a normal day, some more than others based on their activity and lifestyle. To lose weight, you must embark on an exercise program with a combination of cardio and high repeated weights. Find your happy music, get a good area to exercise with your happy music, and exercise will always be enjoyable. Make a small gym at home or allocate an area of your home to do exercise convenient to you. DO not have a routine that requires you to be inconvenienced too much. If there is no gym close by, build a gym at home with basic equipment like a stationary bike or elliptical. Make your workouts fun.
4. Make food your medicine.
There are so many theories about diet, but the rules are simple. Eat clean and organic, eat in moderation, eat lots of vegetables, limit sugar, eat sufficient protein, and drink tea or coffee and juice a lot. Get a fiber-retaining juicer and make healthy smoothies and enjoy. Spice up your food with spices that help in weight loss, and eat liver-cleansing foods such as turmeric, ginger, cinnamon, honey, and garlic. Consume fat-burning foods such peppers, coconut oil, nuts, coffee, green tea, and apple cider vinegar.
Not every day you will be able to work out, but keep busy and active nonetheless. Take the stairs, walk around, and even do office exercises at work such as sit-ups, push-ups, and squats.
5. Keep busy.
Keep busy at home, and park a distance away when you go out so you can benefit from a brisk walk to and from your car. Jump in the shower and make a lot of trips up your stairway, but ignore the neighbors. If the neighbors say you're losing your sanity, ignore them! For those who party and dance, do it more and let your dancing itself be a workout.
6. Use social media and apps.
Today there are so many useful social media apps that guide you along your weight loss. Some have picture-based approaches, some with articles and others a combination. Subscribe to all you can get access to, and over time, filter down to what you see as applicable to you. Get applications that guide your workouts and provide you with personal training. You don't need to hire a personal trainer—we live in an era of social media.
7. Celebrate your success.
There is no doubt that losing weight can have its rough moments when progress seems slow, so when you do see progress, celebrate as much as you can in a way you feel like. Some suggestions include getting new apparel or hanging out with friends who also celebrate your success. Share your success story with many people, and motivation will always be present to continue and even increase your weight-loss effort. Celebrate, celebrate, celebrate!
Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.