As you can tell from the title, this post is going to be about weight loss. Now before I get into it, I hope these tips help someone on their weight loss journey. That there is someone you can relate to, and you will get through it! Aim high, reach those goals and kick negativity out! 

So, what got me to lose weight? Well, here is a little background— which I call the source of the problem.

I’ve struggled almost my entire life with weight. When your stressed and constantly around good food, it’s a recipe for disaster. Plus having a mean cooking game, the pounds are sure to add up. Overtime, I would try to lose weight—primarily through exercise—but never was committed. I only became serious when I saw the scale hit close to 300 pounds —the highest it’s ever been! At that point, I knew a change had to be made. These pounds are coming off! No more winging it, it’s time to do some research and planning. 

Through this sentiment, I developed a regimen that quickly got me out of my comfort zone. Boy, did it get me out. This regiment felt like a second job, but it’s been a life-changing “job” that’s all been worth it. From tracking calories to the exercise routines that leave you stiff for days, all hours not wasted. The drag of the scale is a personal fav. Can’t ignore the daily struggle to resist the temptations. 😦 which I will touch on below (there isn’t a vanilla cupcake that is safe)! 

 Let me tell you, my town is in love with restaurants (a gazillion of them). It becomes a problem when you’re on a diet and they’re all 3 minutes from your house. Yes, the daily commute becomes interesting. Primarily when your stomach is screaming for a burrito with a side of queso. Can’t leave out the strong aromas when you walk past the bakery department. Hiding the wallet isn’t an option. Well, this is just a tip of the wild ride I’ve been on in losing weight. It took 3 years to lose over 160 pounds, and how I did it, one-word discipline! Add a few strong motives and what keeps me going in the “maintenance phase.” Some of these motives include increasing energy levels and adding more definition/tone. Can’t leave out clothes shopping (more variety in smaller sizes).

So there you have it, just a short tale from a girl doing something millions struggle with. It doesn’t stop there, here are some personal tips that changed my life! [Disclaimer, please consult your doctor/physician (if you try any of these tips) for the best course of action]

What you eat matters more than the movement, who knew?

If life was fair, we could eat all the pizza, cake, and donuts without a care. Unfortunately, it isn’t, and if you want to keep those pounds away, track what you eat. The things we enjoy the most are often laden with sugar (which quickly turns to fat if not burned). We all know sugar is addicting, so if you’re dieting, beware! If you have a weakness for a food, think- smaller portion or, put a healthier spin on it. For starters, there are some good sugar substitutes out there (zero calories). Pairing it with a homemade recipe, you have a hit!

Stay away from carbs?

When you’re on a diet, you often here a mix of things when it comes to carbohydrates. My advice is, don’t be afraid of them. Yes, they often involve turning to sugar (the quickest) and water retention. So, if you have a traditional scale, this can play mind tricks on you. This is further explained below in “when your friends with your scale.”

Some good carbs that are “diet friendly” include brown rice, whole grain bread, and whole grain pasta. Make sure the label reads whole grain and not whole wheat. For a while, I completely cut out carbs but that all changed when I realized it’s all about calories. It doesn’t matter what time of day you eat; it’s how much you’re eating.

There are many charts that will give an estimate of how much you should eat (according to your active lifestyle). For example, say you’re 5’ 6 and 170 pounds. You’re exercising between 3-5 days a week as your active lifestyle. Your chart might recommend staying in the daily 1600 calorie range. This range will give you an estimate of how many calories to eat per day. To put yourself in a calorie deficit, you would have to eat less than 3,500 calories per week. This can put you on track to lose one pound per week. (3,500 calories = one pound).

You can split up your calorie deficit into equal or different increments per day. For example, you may put yourself at calorie deficit of 500 per day. The next week, maybe 600 calories one day and 300 the next day. It’s all up to you. I would recommend mixing it up.

You don’t want to end up in a plateau. You don’t want your body to stagnant and become use to your habits. This is what causes your set point. You may be sticking to your diet and exercise routine and not notice any changes to your body. This is the set point. Don’t become frustrated and give up your weight loss journey. It’s just how the body works. Just change things up! With both your diet and exercise routines. You’re doing well, meeting your goals. It isn’t your fault. Change things periodically and don’t do anything drastic. Don’t become overly restrictive with calories. You want to treat your body right.

I’ve been there many times with the set point. I just changed things up and saw things moving. All of these factors have played a major part in my dietary and exercise choices. It has completely changed my diet. Nutritional labels became a mainstay, portions got smaller, and a food scale became king of the counter! 

All eyes on protein

The captain of the diet is protein!  Protein is the best in curbing cravings and keeping you full. It is also, top in muscle development. The key to muscles is protein and a good weight training plan! (go into further details below in strength training). I was already a protein enthusiast before my diet and became even more of a fan afterward. Chicken, pork, tuna, steak, turkey, fish, ground beef, eggs and beans were heavy in the rotation. I would say protein comprised 70% of my plate and noticed a big difference on the scale. 

Some other tricks to keep you full and get you through your diet include:

-A big bowl or pot of soup

-Large salad 

-A hefty serving of greens/cabbage

-Turkey/chicken/beef chili 

-Watermelon (can you eat a whole one)

Dieting brings out your creativity

What’s even better about a diet is your level of creativity goes up. Seasonings become a game changer and cravings aren’t as bad. Plus your appetite becomes noticeably smaller and food becomes a necessity than a friend. I’ve come to the understanding to never eat out of boredom. Who needs additional calories that can lead to an unnecessary uptick on the scale. Snack crumbs all over your keyboard isn’t a good look, LOL. 

So overall, look at food as more of a partner than pleasure. 

Don’t bottle up the calories

Yes, what you drink matters! You may be focused on the food but don’t forget about what you drink. Beverages also have calories and can sneak their way onto your waistline. There is a reason why water is the goat, calorie-free! Also, helps keep your system flowing—got to get those toxins and pounds out quicker—and most key, full! Jazzing up your water with fruit or some great zero-calorie flavorings is also a go. Great way to take the bore out of your diet and leave water with a lasting impression. Diet soda, green tea, low-fat milk, and apple cider vinegar are some other silent heroes that should be a staple.  

Also, track how much water you drink. Try to get in the recommended (8-10 glasses per day). This will help you big time with your cravings, your energy, and keep you regular. An add-on, your skin glowing! 

Take a break from the plate

A bonus track is fasting. Periodically throughout the year, throw 1 or 2 in the mix to keep your body functioning right. It can break you out of a plateau and help remove any excess toxins. A food fast or a liquid base fast (water, grapefruit) are options. 

I’ve been intermittent fasting without knowing it. Intermitting fasting is where you eat once or twice a day. You also can go without eating for a specific period of time(ex. 8-10 hours). Psychologically, seeing a “bigger portion” makes you forget you’re on a diet, Plus it’s just more convenient eating once.

Got to get in those vitamins

If you’re dieting, it is safe to say you’re cutting out something, which often involves nutrients. Vitamins can help supplement. If tracking calories, check to see if your vitamins contain any before mapping out your plan.

Vitamins can also help raise your metabolism (keep your body burning fat more efficiently). Also, build muscle mass, bone density, and keep you healthy.

A good multivitamin, fiber, fish oil, and vitamin D (happiness in a jar) are some recommendations. If you can’t stomach the taste of liquid apple cider vinegar, opt for the vitamins.

As it is often advised to take vitamins with your meals, try to keep vitamins close by where you eat. Stashed them in your kitchen so you won’t forget to take them. If you’re carb-sensitive, there are some good carb blockers on the market.  

You can also sneak vitamins into your meals. Sometimes I sprinkle a little fiber on sandwiches, great way to kill two birds with one stone. If you opt for gummy vitamins, check out the sugar content before purchasing. Also, if you’re an organizer, there are some great pill dividers that you can get.

When your friends with your scale

The type of scale you have does play a part in weight loss. If you want to avoid a lot of headaches, a body weight scale will do the trick. Your weight is more than the numbers on the scale but your body composition. Your body composition includes water, bone mass, muscle mass, and fat.

When it comes to fat, you have both body and visceral fat. Visceral fat is “danger zone fat” which is usually found around the arteries. Just a disclaimer, you really don’t want to have high levels of visceral fat. Plus, you want to make sure that the “pounds” coming off are predominantly fat. You don’t want to lose muscle, bone mass, or water. The best bet to losing fat is to lose weight steadily, don’t rush! Losing between 1-2 pounds per week should do the trick. Mixing up a variety of exercise routines and including weights will do you wonders as well.

Body Weight Scale a silent Hero

A body weight scale is a hero because it tracks and gives you a great breakdown of all these factors. It factors your gender, height, and age to give you your BMR, BMI, and weight. This is key because your BMR and BMI play a part in your fitness and eating choices. Your BMR is how many calories being burned. Pairing with how many calories you’re eating, will give calorie deficit.

I’ve come to learn this as I was noticing no budge in the scale. Even after exercising and drinking a gang of water. Once I started using a body weight scale, I was able to make major adjustments to my weight loss plan.

Your body type is also key in your sensitivity to storing and losing fat. Assess if your weight is distributed more on the top, bottom, or evenly. If this is all new, I highly recommend Googling to learn more in-depth about these tools. They will make a world of a difference in your journey. 

A fitness watch/tracker is also a great addition to your life. It tracks how many steps and how many calories you’re burning. If you like a challenge, there is a fun section that features the top step earners. This can help you feel more accomplished and motivated. It all depends on your brand of tracker.

 Include a fitness tracker and a body weight scale in your program. These two together can give you all the essentials to keep the pounds off. What’s better, keep you accountable, goal-oriented, and moving! 

This brings me to my next point, please keep moving! Keep moving as much as possible throughout the day. There are many creative activities that can keep you from being sedentary. Kicks, walking, standing, leg lifts and arm circles are some examples.

You can even move in your bed, car, store, and even at your desk. You want to keep your heart rate up, and your body in calorie-burning mode. 10,000 steps a day is usually the baseline. To give yourself up a little pep, try walking with a pair of weights. Why? the heavier you are, the more you burn. If you’re up to it, invest in a weighted vest or ankle weights. I go into more details below under fitness choices.

Please Don’t Rush Weightloss

Time, we are all short on it. One thing you don’t want to rush is your weight. Please, be patient! As I come to learn, the heavier you are, the more calories you burn. So, in the beginning, you can lose up to 5 pounds a week. This all depends upon your weight. For example, if you’re extremely overweight, you could lose a lot of weight fast. Unfortunately, this isn’t a benchmark you will have over the long term which, is a good thing.

As mentioned before, you might be losing more water than the aim, fat! As it is harder and slower to lose fat, don’t expect to lose more than 2-3 pounds per week. With this amount, it may seem like an eternity before you reach your goal. Especially, if you have over a 100 pounds to lose. It’s all worth it. You don’t want to end up frustrated with loose skin and health complications. Give your body time to balance its skin’s elasticity. You didn’t turn heavy overnight so, take your time and do it right.

 As you get smaller, you may notice the weight come off slower. It is easy to become impatient and want to rush the process, just don’t. 

So many choices

This brings me to my next point, your fitness choices matter. There are many options out there. Kickboxing, pilates, yoga, weightlifting, aerobics, and boxing, to name a few. If anything, please mix it up. You don’t have to try everything but at least, have some balance of cardio and strength training from the beginning. In other words, don’t put all your eggs in one cart. What’s most important, choose options that you believe are fun!

Strength training will also help to combat loose skin, shape your physique, and build muscle. Strength training is the best option IMO. Keeps you in fat-burning mode all day. What more can you ask for! If you’re a woman, please don’t be afraid to lift heavy! The heavier the weights, the more defined and smaller you will become.  

I can’t stress how much fun it’s to challenge yourself to lift heavier every week. That you can hang with the “big boys.” Also the more muscle you have, the more calories you burn. A winner in my book. 

Don’t forget to track your progress. You don’t want to enter the gym forgetting how much you lifted last week. Your goal is to build muscle so, have progressive overload on your mind (at all times)!

My goal was to go up to 2-3 pounds, sometimes 5 pounds a week. There isn’t any threshold, as long as you are going up, that is all that matters. Either sets, reps, or weights, you should be increasing every week. You don’t want your body to plateau and become used to the same thing. Change things up!  Also, work those muscles so they’re taxed (make sure you’re resting between sets). You want to challenge your muscles to grow so, work them! 

Splitting up working different parts of the body on different days is a must. Your muscles are at their peak when it is resting, so give them some time to recuperate and grow. Don’t work legs every day, pick a few days a week to alternate. Can’t stress change enough! To make things lighter, include accessories in your game. Gloves can help take the strain off when lifting. Grab a pillow or blanket and use as an anchor, it works!

Cardio is also integral and won’t leave your fitness routine stagnant. Some of my personal favorites include walking, jogging, dancing, running, HIIT, kickboxing, and aerobics. Remember, you want to pick challenging activities that keep your heart rate up.

If you work, you can even incorporate exercising during your breaks. There are some fun chair exercises that work. My motto, avoid being sedentary and keep moving.  

My goal was to exercise atleast an hour per day every morning. I liked mornings because you can burn calories throughout the day. Plus, a boost of energy for the day.  If I didn’t get a morning workout in, I made sure to in the evening. No matter how busy I was, I was set on meeting my goal. Yes, I had rest days during the week. You have to give your body a break (so it can build muscle and relax). I made sure on those rest days to incorporate light activity. No matter what, I kept moving. Along with keeping my motivations in mind, this helped me to stay faithful to working out.

Through it all, you can’t have a weight loss journey without music! If anything, that can keep you motivated while working those muscles is some classics. House music is just my go-to and has made all the difference. Whatever your flavor, go with it. Before you know it, time has gone by!

Wrapping it up

Looking back 3 years ago, I would’ve never thought those 3 digits on the scale would change me forever. Well, they did. I hope this story touches someone who is starting to lose weight or struggling. There are many things presented but the key aspect is, it’s all about changing your mental status. You have to take the time and really do some deep soul searching before anything else. You really learn more about yourself and have to make it up in your mind to change your life around. Weight loss is a lifestyle change, it is up to you how tackle it.

Check out these cool sites for tips and your fitness needs.

Muscle Max Out https://musclemaxout.com/

Muscle Mind Motivation How To Start Working Out – Muscle Mind Motivation

So, let’s chat! What are your thoughts on weight loss? Any tips, advice? If you are on a journey or know someone who is losing weight, let me know.  Let me know in the comments below.