Someone asked me today if I have any tips about how to succeed with weight loss. Not wanting to give her a really long comment on facebook, I told her the basics, but I did want to do a step by step analysis of what's been working for me. This won't be the way that everyone approaches weight loss, and that's fine. But, like I said, these are the things that have been working for me.
1. Mental Readiness
This is key because this is what is going to get you through the hard days. When I decided to change my lifestyle I knew that the first thing I would need to tackle would be nutrition. Any other time I have tried to lose weight (including the fall of 2013), I used my exercise as an excuse to eat badly. I thought that I was burning off enough calories to compensate for the 2 breakfast burritos, hamburger or chicken nuggets with friends and a soda, and whatever dinner I ended up with (but usually another burger and friend with a soda). That was my diet ALL THE TIME. Believe me, I was the queen of excuses, too. "Well I need breakfast." "Caffeine will get my through the afternoon." "Wendy's has better fries, so as long as I'm not getting them from McDonald's then it's okay."
Are you laughing at me? Good, you should be! I am! What a mess! I also had the belief that "As long as it's home cooked then it's better for me." You'd think I would read the back of an Alfredo sauce label and get a clue! Alas, I did not. So in the course of 3 1/2 years, when I went from a size 12 to a 20, I started to wonder what I was doing wrong. I was believing lies that food was something to be enjoyed and if I liked how it tasted then I should just keep eating it.
2. Slow And Steady
On January 1st I woke up and decided that I wanted a change, but for that change to really be permanent, I needed to approach my weight loss journey as a marathon, not a sprint. That meant that I would have to do something I've never really done before- learn to cook healthy food. Knowing that I'm hypoglycemic meant cutting out sugars.
Okay, I have to interrupt myself and tell you guys something sort of embarrassing. I used to think that I couldn't eat fruit because fruits contain sugar. Please tell me you're laughing again. I thought that if I was drinking soda then I was consuming LESS sugar then I would from an apple. Yep. Me and nutrition didn't really have a friendship until recently. I will tell you all this, I overcame my fear of fruit and regularly eat 3-4 fruits a day.
I did some research into my hypoglycemia and found out that the best thing I could do to maintain a regular blood sugar level would be to cut out bread. I love bread. It's so good. Like when you go to Cracker Barrel and they bring you that basket of rolls and cornbread. *drooooool* Anyways, I'm now back to thinking about how yummy my afternoon apple tasted today.... Okay. To help me with the learning process on cooking low carb, I turned to Pinterest. YAY! I became obsessed with trying new recipes and finding out what things I really liked. In two months, there was a noticeable difference in how I looked and how I felt. For the first time I experience regular hunger pains. Not those "I NEED TO EAT OR I WILL KILL YOU" hunger pains. It was amazing, and by the end of February, I was ready to take on an exercise program.
3. Work It!
I use p90Death (p90X) Lean Program. I also really like the cardio work out from Brazil Butt Lift (yep, I'm doing that one, too). But really, finding what you like is so important. I know people who have done Insanity, NYC Ballet workouts, swimming, etc. Find what works for you! If going to the gym is what you like, do it! if you get stuck in a program that you dread, then you'll probably start making excuses to not exercise. I have a lot of friends who do CrossFit. Blech. No thanks! But it works for them! So find something you love and get to it!
4. Know Your Limits
This really goes hand in hand with number 1and number 2 but I wanted to make sure I'm clear on it. The first week or two of any new work out will be a learning process. Whether you're just getting used to the moves, or you're working on your stamina. If you don't finish your work out routines, that's okay! The important thing is that you're going to get stronger each time you do the work out. When I very first started p90x I could barely make it through the warm ups sometimes. And I don't do the ISO exercises on those things that I can finish. I give everything I can in my work out, so if I don't finish I still did my best. And is better than not doing it at all.
5. Don't Walk Away From The Horse
I fail on meals more than I'd like to admit. If you had seen my grocery cart today... greek yogurt, bananas, spaghetti squash, and a Red Baron flat bread pizza. I totally cheat. It helps me not go crazy and feel like I'm depriving my body of something. What I've discovered is that I need to change how I approach things. Instead of thinking I'm depriving myself of things, I need to tell myself what I'll be getting out of eating better. I have this amazing Pin that lists what you should give your body when you're craving certain things.
What I'm really trying to get across is that it's okay to cheat, but don't quit because you had one indulgent meal. If I had quit because of that, well, I wouldn't be writing this. I'm human, I'm gonna make mistakes. I'm also a woman, which means I'll pretty much always make an excuse to have chocolate, so if you can handle dark chocolate, go there.
A few other things that have really helped me along the way...
Support. I surround myself with positive people who encourage me. They're the ones who tell me they are proud of me and can see a difference. They are also people who will understand when you're having a rough day and don't give it your all.
Accountability. It's good to have people who will check in on you and your progress. I call mine my Beachbody coach.
Photos. Seriously, take progress photos.
No Weigh. I don't weigh myself because that would make me stressed.
Have A Goal. For me- it's to be a size 10 and to fit in my cheerleading uniform and my prom dress.
Shakeology. I LOVE IT! I'm addicted. And right now I've been having it more often because I got tired of salad every day for lunch.
Just For Me. I do this for me because how I feel now, with energy and fewer health issues, cannot compare to how I felt before. I promise, there really is a difference in how I feel.
Green Tea. It's full of goodness from your head to your toes. And now I just remembered that I brewed some and it's sitting in the kitchen.
Instead of littering links all over this post, I'm putting them here:
Healthy Recipes (from my pinterest)
When You're Craving...
Find Your Fitness Program
My Beachbody Coach
Shakeology
Follow me on Twitter!
Follow me on Instagram!
Wanna see some photos? Here you go!
1. Mental Readiness
This is key because this is what is going to get you through the hard days. When I decided to change my lifestyle I knew that the first thing I would need to tackle would be nutrition. Any other time I have tried to lose weight (including the fall of 2013), I used my exercise as an excuse to eat badly. I thought that I was burning off enough calories to compensate for the 2 breakfast burritos, hamburger or chicken nuggets with friends and a soda, and whatever dinner I ended up with (but usually another burger and friend with a soda). That was my diet ALL THE TIME. Believe me, I was the queen of excuses, too. "Well I need breakfast." "Caffeine will get my through the afternoon." "Wendy's has better fries, so as long as I'm not getting them from McDonald's then it's okay."
Are you laughing at me? Good, you should be! I am! What a mess! I also had the belief that "As long as it's home cooked then it's better for me." You'd think I would read the back of an Alfredo sauce label and get a clue! Alas, I did not. So in the course of 3 1/2 years, when I went from a size 12 to a 20, I started to wonder what I was doing wrong. I was believing lies that food was something to be enjoyed and if I liked how it tasted then I should just keep eating it.
2. Slow And Steady
On January 1st I woke up and decided that I wanted a change, but for that change to really be permanent, I needed to approach my weight loss journey as a marathon, not a sprint. That meant that I would have to do something I've never really done before- learn to cook healthy food. Knowing that I'm hypoglycemic meant cutting out sugars.
Okay, I have to interrupt myself and tell you guys something sort of embarrassing. I used to think that I couldn't eat fruit because fruits contain sugar. Please tell me you're laughing again. I thought that if I was drinking soda then I was consuming LESS sugar then I would from an apple. Yep. Me and nutrition didn't really have a friendship until recently. I will tell you all this, I overcame my fear of fruit and regularly eat 3-4 fruits a day.
I did some research into my hypoglycemia and found out that the best thing I could do to maintain a regular blood sugar level would be to cut out bread. I love bread. It's so good. Like when you go to Cracker Barrel and they bring you that basket of rolls and cornbread. *drooooool* Anyways, I'm now back to thinking about how yummy my afternoon apple tasted today.... Okay. To help me with the learning process on cooking low carb, I turned to Pinterest. YAY! I became obsessed with trying new recipes and finding out what things I really liked. In two months, there was a noticeable difference in how I looked and how I felt. For the first time I experience regular hunger pains. Not those "I NEED TO EAT OR I WILL KILL YOU" hunger pains. It was amazing, and by the end of February, I was ready to take on an exercise program.
3. Work It!
I use p90Death (p90X) Lean Program. I also really like the cardio work out from Brazil Butt Lift (yep, I'm doing that one, too). But really, finding what you like is so important. I know people who have done Insanity, NYC Ballet workouts, swimming, etc. Find what works for you! If going to the gym is what you like, do it! if you get stuck in a program that you dread, then you'll probably start making excuses to not exercise. I have a lot of friends who do CrossFit. Blech. No thanks! But it works for them! So find something you love and get to it!
4. Know Your Limits
This really goes hand in hand with number 1and number 2 but I wanted to make sure I'm clear on it. The first week or two of any new work out will be a learning process. Whether you're just getting used to the moves, or you're working on your stamina. If you don't finish your work out routines, that's okay! The important thing is that you're going to get stronger each time you do the work out. When I very first started p90x I could barely make it through the warm ups sometimes. And I don't do the ISO exercises on those things that I can finish. I give everything I can in my work out, so if I don't finish I still did my best. And is better than not doing it at all.
5. Don't Walk Away From The Horse
I fail on meals more than I'd like to admit. If you had seen my grocery cart today... greek yogurt, bananas, spaghetti squash, and a Red Baron flat bread pizza. I totally cheat. It helps me not go crazy and feel like I'm depriving my body of something. What I've discovered is that I need to change how I approach things. Instead of thinking I'm depriving myself of things, I need to tell myself what I'll be getting out of eating better. I have this amazing Pin that lists what you should give your body when you're craving certain things.
What I'm really trying to get across is that it's okay to cheat, but don't quit because you had one indulgent meal. If I had quit because of that, well, I wouldn't be writing this. I'm human, I'm gonna make mistakes. I'm also a woman, which means I'll pretty much always make an excuse to have chocolate, so if you can handle dark chocolate, go there.
A few other things that have really helped me along the way...
Support. I surround myself with positive people who encourage me. They're the ones who tell me they are proud of me and can see a difference. They are also people who will understand when you're having a rough day and don't give it your all.
Accountability. It's good to have people who will check in on you and your progress. I call mine my Beachbody coach.
Photos. Seriously, take progress photos.
No Weigh. I don't weigh myself because that would make me stressed.
Have A Goal. For me- it's to be a size 10 and to fit in my cheerleading uniform and my prom dress.
Shakeology. I LOVE IT! I'm addicted. And right now I've been having it more often because I got tired of salad every day for lunch.
Just For Me. I do this for me because how I feel now, with energy and fewer health issues, cannot compare to how I felt before. I promise, there really is a difference in how I feel.
Green Tea. It's full of goodness from your head to your toes. And now I just remembered that I brewed some and it's sitting in the kitchen.
Instead of littering links all over this post, I'm putting them here:
Healthy Recipes (from my pinterest)
When You're Craving...
Find Your Fitness Program
My Beachbody Coach
Shakeology
Follow me on Twitter!
Follow me on Instagram!
Wanna see some photos? Here you go!
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