There is no pill, drink, or food that is going to do it for you. The only thing that is going to work for you……..IS YOU!!!
Starting your own weight loss journey isn’t going to happen until you start it. All the excuses that you have used to not start. You created them. All the reasons you give for not changing your diet. You created them. I’ve used them all and have said them all. I’m not trying to be mean about it, but it is the truth. There usually has to be some type of trigger that really kicks it off for you. Mine was losing my job. Once I got over the initial woe is me factor, I figured that with all this down time, I can either make a change or continue to go down a path of continual health problems. When it comes down to it, YOU are the only thing standing in your way. My goal now is to use my story to be the kick in the pants that someone may need. I’ve been there, as I have said, I was the stereotypical obese American, but not anymore!
Face the facts. You’ve been thinking about it for a while now. You know you want to change, but where do you start. The goal your trying to reach, how do you get there?
Let’s start with what your eating. As I go through my day, people often ask me what diet I went on to lose weight. They are shocked when I tell them I didn’t. I didn’t diet at all. I changed the way I eat. My last blog pretty much sums up my old eating habits (My Secret Love Affair ).
In order to change your diet, you must first have solid, concrete evidence that your eating habits are not the best. Your first step is to become aware of what you’re eating. You need to understand what you’re currently doing in order to change. That’s going to happen by creating a food diary. I’m not talking about a pen to paper diary (although that works also). I’m talking about using the piece of technology that you use to get your Candy Crush or Angry Birds fix. Your smart phone! I used to joke when I first got my iPhone saying “It makes you a better person”. Guess what? Son of a bitch I was right!!
There are multiple apps out there you can use. I chose to use LoseIt. It couldn’t have been any easier. Download the app, set up your account, put in your info and you’re off and running (pun intended). Now remember, you’re doing this for you, so you are alone for holding YOURSELF accountable. That can be pretty scary, but good thing is the app is set up to connect with others who are doing the same. Yup thats right, YOU ARE NOT ALONE when it comes to getting support! Social media and weight loss are a natural partner. Use the app to Connect with those that are working for similar goals as you. You’ll be amazed at how supportive complete strangers can be when sharing similar experences.
Once you get the app, I suggest you go buy the following three things. A digital food scale, liquid measure cups and solid measuring cups. These three things will be your friends over the next few months as you start to re-learn how to eat. Why? In order to log correctly you need to know the weights and volumes of what you’re eating. You can’t afford to guess.
The first two weeks sucked, no denying that. You start to log what you’re eating. Every bite, every morsel, every drop of soda, beer, or what ever else your indulgence is. You have be diligient nad truthfull or you wont reap the long teem benfits and achive your goals. I suggest that you start to do this without the intent of changing what you are eating. Long term success will come from giving yourself a baseline of where you are now. I suggest doing this for no more than two weeks. At that point you will have a really good idea of where you can start to make some changes. You will now have the evidence that you need to show you what you already know. You will start to see what things, such as soda, ice cream, the snack you grab at the store, and other foods are feeding your body empty calories. That should be the focus, the calories. Yes there are many other things to worry about, but right now, you’re starting to make a BIG change. Once you do this, I assure you, you will start to think a little bit more about what you put in your mouth. Now you’re starting to become conscious of how many calories you SHOULD be eating to lose weight.
When losing weight, you want to create a calorie deficit. There are really two ways to do that. One, starve yourself adn that is a very BAD IDEA! Consider this. Show me one diet that claims quick weight loss AND sustainable eating habits with exercise to keep the weight off. Good luck with that. The second way is to CHANGE your eating habits AND INCREASE your exercise habits. These are changes, not phases, fads, or the latest craze. We are talking wholesale sustainable changes to what you are doing. You see it on TV in all the weight loss shows, and I’ve lived it. It works!
So now you’re two weeks into your food change, what happens next? For me this is where it started to get tricky. Through my logging, I became aware at how much I was eating out. It might be the local sandwich shop, or getting pizza or grinders on the way home. I’m not saying you have to cut those out completely (although that would be a huge help) but you need to start becoming aware of not only what you are eating, but how much of it. All that take out and going out to eat meal you may be eating, well a good majority of the time are not normal size portions. They can be anywhere for 2 to 4 times what a normal portion should be. Think about that. Eating a days worth of calories in ONE MEAL!
This is where the grocery store becomes your new hang out! This is where your down time is dedicated to preparing some meals for the week and packing a lunch to work. This is when you start to become reacquainted with the room in your house called the kitchen. Now there are a TON of websites to get recipes from and I highly recommend finding a few recipes to get started with, because you will need them. Setting out your meals for the week and having healthier snacks around creates that atmosphere of success that you will need. A little work one night or on a weekend, will reap huge success for you down the road. This will also start to help you recognize truly what a portion of something looks like. You’re going to start reading labels to figure out what a portion is. Why? Because you’re going to have to enter your food into a log . This is not the place to start guessing, because if you put bad info in your log, you’re going to have bad results. You have to be up front with yourself in order for this to work.
What it comes down to is this. It was SO EASY to put the weight on……and it will be VERY HARD to take the weight off. What you need to know is there are so many tools out there that can and will help you if YOU put in the effort. The effort will get easier and easier as YOU start to see the success YOU are having.
The end result…..YOU will be healthier and YOU will be happier!