One of the most common questions, emails, private messages I receive is…..
“How Did You Do It?” followed by “How Do You Keep It Off?”
These two questions are loaded questions simply because most people don’t like the answer. To be honest after I answer people it’s very rare I hear from them again- simply because they are looking for a quick fix, easy answer they don’t like hearing that I had to change my WHOLE life style… yea I actually had to WORK for the results.
This road has been long and tough and guess what it’s not over. I’m not done because to stay healthy and in a healthy weight range I have to continue that work I mentioned earlier. Below are my Top Tips to being a Weight Loss Champion, I do my absolute best to follow these guidelines day in and day out.
Things Weight Loss Champions Do
Develop routines and make it your lifestyle
Losing weight has everything to do with creating healthier habits. To do this you need to switch up your routines and everything you’ve BEEN doing. Basically, if you do what you always do then you are going to get what you always get. Once you have created new routines and implement them those routines will eventually turn into habits and become your new lifestyle. Keep in mind- it takes 21 days to form a new habit- don’t give up on those new routines so quick. Also, don’t try to overhaul your life in one week, slow and steady wins the race!
Eat clean (er) foods
Basically clean eating means eating foods that are minimally processed, if processed at all and closest to their natural state. When you eat clean foods your body receives more nutritious foods, which means it will be nourished and satisfied longer.
Have an accountability system
Accountability systems are so important with losing weight. They help you measure success, identify issues, and motivate as you move forward. Pay attention to the way clothes fit and how you look in pictures. The picture thing might sound weird but for many years those of us with kids hid behind them in pictures because we hated the way we looked. Look at yourself in a mirror, front and back. Hold yourself accountable, invite friends/family/spouse/partner to keep you accountable.
Meal plan along with preparing meals/snacks ahead of time
Creating a menu plan and preparing your foods ahead of time helps you become more intentional with the food you are eating. When you are intentional you think before you eat and will make better food choices. Both of these tools – used together – serve as the roadmap and vehicle for a healthy lifestyle. Without either of them you would never know what you’re eating and certainly would not have the food available when you’re ready to eat. And you know what happens next? Yep, take out or quick unhealthy snacks. Taking the time to menu plan and then preparing the foods that you can ahead of time will make such a big difference with your weight loss efforts.
Eat every few hours = Don’t ever get to the point of STARVING
I hate being hungry, honestly who enjoys being hungry? When you’re hungry you tend to get headaches, maybe you’re crabby, and even become totally fixated on food. By learning to establish a food/meal time routine you’re body will cue you that it is time to eat, by obeying those cues you’re less likely to binge.
Next to portion control, tracking food is one of the most powerful tools with losing weight. In order to make any changes with food you need to know what you are eating and more importantly how much. Some people will say that counting calories or tracking food is tedious and too time consuming. Yes it does take a little time up front however the rewards far outweigh any inconvenience. Plus, once you become more aware of the food you are eating you may not need to track as much.
In order to reach your goal weight and sustain that weight loss you have to prioritize exercise. When you combine a healthy diet with exercise you will see results. Not only will your body change and look better but your mood will change and you will have much more energy. Now don’t get scared, there’s no need to run marathons or spend hours in the gym. But you do need to get sweaty a few times a week. Find what works for your lifestyle and make a commitment to exercise 3-4 times a week.
I want you to leave with this. Losing weight and sustaining that healthy lifestyle is a process and journey. It is never over. I have said this many times before but I will say it again – there will be times where you think you’ve got this whole weight loss thing down then there will be other times where you eat a box of thin mints and feel like you lost all control. No matter how bad you think you “slipped up” never stop trying and always keeping moving forward.
Healthy Wishes, T