You should be proud of yourself.
If we were talking in person, I’d say, give me a high five!
I think wanting to improve is a huge and important first step.
Some people just give up…but not you.
Some see dieting, exercise, and weight loss as punishment, but it shouldn’t be.
You’re doing this because you love yourself, you want to improve and be healthier, right?
You have this deep desire to make a change.
You want to look better, and you want people to notice.
You’re done feeling tired, sluggish, weak, or maybe even depressed at times.
The good news is you can do this. Get that in your head right now.
You can do this!
Tell yourself that every time you look in the mirror, when you wake up and before you go to bed, and believe it with all your heart.
Now, I called this post “Secrets to Successful Weight Loss”. When you read that, you might have thought you were going to discover something you didn’t already know, some special workout or diet or weight loss pill that would finally help you escape your current condition.
But that’s not what this post is about.
This post is about setting your foundation.
Without a proper foundation, your success, if you have any, will be short-lived and a fraction of what it could be.
Why. Accountability. Convenience.
These three things make a solid foundation.
Find Your Why
Dig deep for this one.
You want to lose 20 pounds? Ask yourself why.
Then keep asking, usually about 5-7 times, until you get to the real reason.
Maybe you want to be a better role model for your kids. Maybe you want to find love or rekindle love, and you think your weight stands in the way.
The point is that reasons like wanting to look better or fit in your clothes are only surface level.
You need to find something that tugs at your heart, something that has a real emotional connection.
Because that connection will help carry you through the lazy times when you’d rather put it off and the hard times when you want to give up.
Think about your why, and you’ll find all the motivation you need.
You need it. Let’s not kid ourselves.
If you don’t have anyone to hold you accountable, then it’s way too easy to, well, take it easy.
If you had the drive to constantly push yourself to be your best, you’d be one of the very few who do.
Most people, myself included, have limited willpower, and left to our own devices, we’ll choose to be comfortable. And, if I had to guess, being comfortable too often is part of why you’re not where you want to be.
In fact, there’s a book I’d recommend called Willpower Doesn’t Work by Benjamin Hardy.
Hardy says we should focus on changing our environment more than relying on willpower.
If you have a problem eating sweets, get them out of your house. If you need to exercise more often, surround yourself with people who do.
Paying for a coach is another great way to bump up the accountability. You can find one at your gym or seek out an online coach. Just do your research, get a feel for their personality and style, and make sure they’re someone who is constantly learning.
Next, make your goals known. Tell everybody. Post it on your social media, tell your friends, coworkers, family, everyone. Nobody wants to make a commitment like that and not follow through.
Last but not least, raise the stakes. Put some skin in the game, and make it a good amount of money. Enough that it would really hurt for you to lose.
Do what you can to make healthy eating and exercising convenient. You’ll be more likely to stick to it if it’s not a hassle.
Put together a recipe list so you don’t have to think too hard about what you’re going to eat. There are several blogs with great recipes, depending on what you’re into.
Here are some I’ve grown fond of:
If you don’t enjoy cooking or feel it takes too much time, you could always batch cook everything for the week on one day and portion it up to eat throughout the week.
Many of the pros, bodybuilders and such, will meal prep on Sunday so they don’t have to put any thought or effort into cooking during the week.
Personally, I love using the crockpot. It cooks low and slow, and I normally have a decent amount of leftovers.
You could also consider having your food delivered to you.
There are probably several local meal delivery companies you could find by asking Google.
I’d suggest making your workout a part of your morning routine. You can knock it out before everything else starts taking up your time. You’ll get a win for the day and feel more energetic and prepared.
Whether you decide to workout in the morning or later in the day, put it on your calendar. Schedule it like an important business meeting or appointment that you have to attend. If you don’t schedule it, you’ll be more likely to forget or find an excuse to skip your workout.
Workout at home as much as possible.
Basic exercises like pushups, squats, good mornings, and planks will work wonders, but get creative and you might be surprised with the results.
Check out this routine by Nerd Fitness:
It’s not quite as simple as moving more and eating less. Although moving more will help a lot.
If you’re exercising for 30-60 minutes a few times a week, but sitting on your arse the rest of the time, it’s going to be a slow journey.
Walking is underestimated, and the benefits go well beyond weight loss. Walk when you have the opportunity, especially after meals (walking helps with digestion too).
Back to food, tracking calories can help, but it’s a pain. I think if you really focus on eating high quality, nutrient-dense foods, you won’t have to worry about tracking calories all that much.
If you do decide to track your food, consider an app like Macrostax which shows you what, when, and how much to eat. They have meal plans for Gluten free, dairy free, vegan, vegetarian, & pescatarian to name a few.
So, in summary, dig deep and uncover why you really want to make the change, find a few ways to be held accountable, and make it as convenient as possible.
Keep after it and be patient. You didn’t put the weight on over night, and you won’t lose it over night.
Celebrate the little wins. Enjoy the food. Enjoy the fact that you’re able to move and exercise. And have fun. You got this!
Kion Lean – Support for normal blood sugar levels and healthy energy metabolism, even after large, carb-rich meals.
Fear Setting and Mental Toughness:
The idea is that you need to get out of your own way, and defining your fears might be more helpful than defining your goals. Many find losing weight to be more of a mental challenge than a physical one. This video will give you some tools for mental toughness. See Tim’s Ted Talk below.