Embarking on a weight loss journey can be both intimidating and overwhelming. I know, after being overweight most of my life, I finally lost over 100 pounds and got in the best shape of my life. All after I turned 40. I also know how hard it can be to actually get started and stay motivated to continue to lose weight. There’s no one-size-fits-all approach, and the sheer amount of information available can leave you feeling confused about where to start. But, I am here to help with simple and effective tips to support you on your journey to a healthier lifestyle.
As I began to lose weight I became more and more motivated. I celebrated every milestone, as small as it might be. I worked harder to make up for the times I would backslide. I managed my diet and began exercising more and more. My weight dropped off faster than I could have imagined. It didn’t happen overnight, but with commitment, it did happen. I had been overweight most of my life and was finally losing the weight and getting in shape. I feel happier and healthier than ever.
In this blog post, I’ll outline some essential weight loss tips I learned on my weight loss journey to guide you towards sustainable, long-term success. So, whether you’re new to weight loss or looking for some extra motivation, let’s dive in and explore these life-changing strategies.
Nothing is as discouraging as setting high expectations and not meeting them. However, setting attainable and realistic goals helps keep you motivated and focused. Start by creating short-term goals like losing 1-2 pounds per week or incorporating veggies into every meal. As you adapt to your new lifestyle, gradually expand your objectives, and celebrate your achievements along the way. Remember, weight loss is a journey, and every milestone counts.
There is no secret to losing weight. Simply put, we need to burn more calories than we consume each day. This can be done through changes to diet and getting more exercise. For me, it had to be a lifestyle change. Not just for a few weeks or months, but for good. I wanted a different life than I had and that took work. Now I feel healthier and happier. If you are ready to make it happen, to lose weight for good, then read on!
In order to lose weight, I had to create a more balanced diet for myself. I ate too much bread, pasta, pizza and fattening snacks, like chips and crackers. I increased the amount of fresh fruit and vegetables as well as lean proteins like fish and skinless chicken. I stopped buying the kinds of foods that were not helping me lose weight and get in shape. When I wanted a crunchy snack, instead of having chips in the house, I only had celery or carrots. I began having a meal replacement shake for lunch every day. By cutting carbs and increasing fresh veggies I was able to feel full after a meal without loading up on too many calories.
Overeating, even nutritious foods, can hinder your weight loss progress. To avoid this, pay special attention to portion sizes. Use measuring cups, a food scale, or your hand as a visual guide for measuring food portions. Avoid eating directly from a bag or container, as this can lead to consuming more than necessary. Instead, put your snack on a plate or in a bowl to better control the amount you eat.
Physical activity is essential for both losing weight and maintaining a healthy lifestyle. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training 2-3 times a week for a well-rounded exercise routine. Find activities you enjoy, like dancing, swimming, or walking, and incorporate them into your schedule. Remember, consistency is key, so make exercise a part of your daily routine.
When I started, I weighed nearly 300 pounds and was mostly inactive. I began slowly by walking a little, increasing my walks every day until I was walking over 10,000 steps a day.
Next, I got a home rowing machine. Rowing is a great low-impact exercise machine that makes it simple to start off easy and increase as you gain strength and stamina. Rowing activates lots of muscles, from legs to abdominals to arms and back. Look for exercises that target the whole body.
Then I got into spinning. I started spinning at home watching videos on YouTube. I improved my strength and stamina, eventually spinning for 45 minutes 4-5 days a week. I really began to drop weight fast and increase my strength and energy levels. Check out my post on How Much Weight Can you Lose Spinning for a Month.
I added weight training, primarily using kettlebells. Kettlebells don’t take up much room and you can do tons of different exercises using them. I love the adjustable kettlebells from Bowflex.
Suspension trainers are another way to add exercises that can target specific muscle groups to provide a total body workout. TRX is a well known brand but I got this one at a better price and works just as well.
Building a home gym costs less than a gym membership, year after year, and a home gym is never closed or crowded. I added equipment over time and now have most everything I need to workout at home.
Check out my post on the Best Home Gym Machines to Lose Weight.
Drinking enough water is crucial for weight loss, as it helps boost metabolism, reduces appetite, and flushes out toxins. Aim for eight 8-ounce glasses of water a day, and increase your intake during physical activity. Keep a water bottle close by and opt for water instead of soda or other sugar-sweetened beverages. Add a slice of lemon or cucumber for a refreshing twist to help you stay on track.
I have my phone set to remind me to hydrate throughout the day, otherwise I often forget to hydrate until I am already thirsty. At that point I am already dehydrated. Drinking water throughout the day also helps me feel full, so I am less likely to want to snack between meals.
Planning your meals and snacks can help you make healthier choices and control portion sizes. Each week, take some time to create a meal plan, including breakfast, lunch, dinner, and snacks. This habit can help you avoid unhealthy fast food options when faced with hunger pangs. Store healthy snacks like fruit, nuts, and yogurt at eye level in your refrigerator or pantry to encourage better choices.
Positive reinforcement and a strong support system can make all the difference in your weight loss journey. Share your goals with friends and family or join a weight loss group for inspiration and motivation. Having a workout buddy can make exercise more enjoyable and increase your accountability. Remember to be your own cheerleader, as well; celebrate your achievements and forgive yourself for any setbacks, as every step forward counts.
Weight loss isn’t just about reaching a number on the scale. It’s about improving your overall health, well-being, and empowering yourself to lead a more fulfilling life. By applying these simple and effective weight loss tips, you’ll be well on your way to achieving sustainable, long-term results. Stay focused, patient, and remember that every day is a new opportunity to make choices that benefit your health and well-being. Embrace your journey and the incredible weight loss results that await!