How to lose weight
When it comes to losing weight, there is a wealth of information out there and it can be very overwhelming. It can also be very frustrating when the information presented to you does not work for you, no matter how hard you try to apply it to your life.
This is because everyone is different. We all have different physical anatomies and structures, lifestyles and health histories. So naturally what works for some will not work for all.
However, I do believe one thing to be true - there are basic and fundamental principles when it comes to losing weight that works for all of us. Keep reading to find out how to simplify your weightloss journey and sustain your results.
Manage your expectations
When I first started my weight loss journey, like many, I wanted to lose weight fast. Not only did I want to lose weight quickly, but I wanted to keep it off. Now, this is what we call the desire for instant gratification and unrealistic expectations. It is a very bad combination because it leads to disappointment, can brew resentment and have you spending a lot of money (I tried so many products in hopes that it would lead to the results I wanted, only to realize they did not).
I am grateful for my journey because it led me to where I am now. However, if I could give one piece of advice it would be to let go of unrealistic expectations. I am not saying that you can’t lose a lot of weight in a short amount of time. What I am saying is to manage your expectations. You need to consider your lifestyle, your current habits and your personality to decide how you want to approach your fitness journey. You also want to keep the weight off. So again, manage your expectations and tailor a plan that is sustainable and you think is best for you.
This piece of advice may seem like it has nothing to do with losing weight, but it has everything to do with losing weight. Managing your expectations will cultivate a mindset of longevity. Instead of quitting at every minor obstacle or set back, you will keep pushing toward your goals because you know what to expect from your journey and have let go of unrealistic expectations.
2. Set challenging but realistic goals
When it comes to losing weight, have a goal! I don’t care how cliche this sounds, it is true and it works. You can tell yourself, “next year I am going to the gym and start eating healthy.” But what exactly does this mean? You need to be specific and set a SMART goal. Something that is Specific, Measurable, Achievable, Relevant and Time-bound. When I first lost weight in 2021, I wrote down very specific and personal goals. I followed the SMART outline.
Although it took me longer to reach my goal, I did not mind because as you can see below I stated that I was in this for the long haul and not for fast results. I was specific, I stated when exactly I planned to workout and I even made side notes to remind myself of the habits I wanted to change that would affect my goals (i.e. cutting down on drinking). When I set this goal I achieved it and enjoyed the journey along the way!
These pictures are 10 months apart. Not only did I lose weight, but I felt happier, healthier and more energized.
3. Go into a caloric deficit
It is important to go into a caloric deficit when losing weight. You do not have to stay in a caloric deficit long, nor should you. Three months is enough to start seeing results. A caloric deficit is when you burn more calories than you consume in order to lose weight. A caloric deficit is so helpful because it helps you to build a foundation of discipline, sacrifice and helps you learn healthier eating habits. When on a caloric deficit, make sure you consume high protein, low calorie meals.
4. Low calorie snacks
Another important habit that I incorporated on my weightloss journey was consuming low calorie snacks. The key to consuming low calorie snacks without feeling starving after is making sure they have a lot of fiber. These are things like homemade oat/granola bars, apples, trail mix, protein bars, etc. Fiber helps to keep you full for longer and foods that are low in calorie but high in fiber will keep you full and energized without gaining excessive weight. This diet change will help you to lose weight.
5. Lifestyle changes
Lastly, when you are losing weight, you want to make overall lifestyle changes. I have seen many people lose weight but are still very unhappy. This is because they still have very unhealthy lifestyle habits. Things like binge drinking, smoking, viewing exercise as a chore, gossiping, lack of faith, being in toxic relationships / friendships, technology addiction and not being active outside of the gym are all things that can sabotage your weight loss. True change starts within and will last with overall lifestyle changes, not just exercise and nutrition. If you want more guidance on how to live a healthy lifestyle, you can purchase my eBook, More Than A Diet: It’s A Lifestyle, here!