Weight Loss 101

weight loss

It happens.

You get on the scale and the numbers start spinning like a slot machine in Vegas.

You wait for the final tally to show up. If only it would spit money out at you when it finally stopped.

Ugh… why is there this huge distance between where you are now… and where you want to be ?

And worse… how did you get to this point ?

You feel defeated before you get started.

I remember. I relate. It seemed so very far away to get to where I wanted to be.

That’s what we all struggle with isn’t it ?

I hear from so many of you. You want to get lose weight and get healthy but you aren’t sure where to start…it’s overwhelming! Overwhelming ’cause we just want to get to our destination over night and that won’t happen… we have to get back the same way we got where we are now…. slowly and steadily… just in reverse now.

I’ll throw out a few little tips that helped me… maybe it will be helpful to you too.

First, getting your nutrition under wraps is the most important thing. Know what you eat and how much you are eating.

It’s easy to think you ” don’t eat that much” when in reality, you could be eating more than you realize. Those calories ( liquid and food) add up. Or in a reverse way, maybe you’re restricting your calories to much making it harder to lose. This is also where it’s so crucial to understand the calorie needs your body has each day.

Logging your food and drink for a week or so will give you a visual idea of what your daily intake looks like. You can do it the old fashioned way by writing it down or use several of the current apps that are available to track your food and exercise.

I have used an app called Lose it! and others use one called My Fitness Pal. Both can keep track of your foods and how many calories you are consuming in a day. You won’t need to do this forever but do it long enough to understand your food consumption and see your eating patterns.  Make sure you log everything you eat and drink.

Good nutrition is really key to long term weight loss. Exercise is important but if you don’t have a good base with healthy nutrition it won’t matter how much exercise you do for long term benefits.

Also, consider what you buy at the store and bring home. If you have trigger foods, and they aren’t there, you can’t get them if you have a craving. Buy healthy foods, you’ll eat healthy foods and so will your family.

I have a huge weakness for salt and pepper kettle potato chips. I know if they come home, it’s all over. My husband teases me that once in awhile won’t hurt me. Perhaps, that’s true. But do I need them ?

Seriously, once that bag is open…. I’m like an addict.

So yeah, think about what you buy and the impact it will have on you at home. Get serious with what you buy and consider the value of it for you and your family.

Eating well is your first line of defense to losing weight successfully and you will see the best results when you shape up your nutrition. Not only that, but your overall health will benefit too.

Another thing I found helpful was only setting 5 lb. goals for myself at a time. I turned it into a game… I can do anything if I can make it a game or make it playful. So I would just tell myself… “ok, just focus on moving from the “0” to the “5”…. and I moved along in those 5 lb. increments till it really started to add up.

Focusing on 5 lbs. at a time was totally manageable. I could handle that. It takes that huge daunting goal and makes it easier to achieve.

Try it…. It builds your confidence that you can accomplish what you set out to do.

As you bring your nutrition in line, it will be important for you to consider what exercises you can do to support your weight loss goals.

Keep in mind, our bodies need movement for wellness, not just to help with weight loss. Purposeful exercise also helps us mentally, emotionally and spiritually, in addition to physically.

Decide what you can do. What works for you. I will encourage you to look at a variety of activities, first, to prevent boredom. Second, a variety of activities can work all muscle groups overall shaping and building your body to be more defined and strong.  I honestly think I’ve stayed with working out because I found things I could be passionate about and because I had different activities it allowed me to mix things up when I wanted to.

If you are self motivated you might find working out at home fits your needs. I love not having to go somewhere to workout… my time is important so to just go for a run, pedal off some miles, or out to my building for strength days is a huge bonus to me.

However, you might need the motivation of being in a gym setting, or having a workout partner ( iron sharpens iron kinda thing 😉 Perhaps a personal trainer might be what gets you on track.

Know your needs and what will help you be most successful to stick with it.

In summary….

Log your food/drink intake for a week or two until you have a good idea of your food patterns (the how, what, and when of your eating )

Make healthy food choices that you keep in your kitchen.

Set 5 lb. goals at a time.

Select a physical activity that you can be passionate about and look forward to doing.

Remember, slow and steady will reap long term lifestyle changes =)


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8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

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