If it took you that long to put on the weight then shedding it off that fast won’t really work for you. It takes time to build the mindset to lose the weight and get into the habit of eating and drinking to lose the weight.
Here are our top ten tips to kick off your weight loss journey:
- Do a quick protein analysis. Check how much you weigh and assess how many grams of protein you are eating. If your protein is less than .5g per lbs of weight then you are low! Protein is on top of the hierarchy of macronutrients.
- Step away from the scale and even better to throw the scale in the garbage. The scale is the biggest anxiety creator. Your measurements and clothes fitting analysis are a lot better of a motivation and less stress causing.
- Start eating all the macros and make sure you are supplementing with micronutrients (multivitamins, omega 3, and probiotics).
- Really track your fat. Don’t assume that 1 tablespoon is 1 tablespoon. Rather you need to measure it. This is how calories rack up. And you will notice that you don’t need that much butter to make your food taste good. Sometimes that much fat just ruins the taste of the food.
- Expect to gain weight at first because your body isn’t used to it.
- Check your BMR (there are many calculators online) to determine how many calories you need. And then give yourself 85g of fat, .7 g of protein per pound of weight, and the rest carbs.
- Make sure you are getting at least 30 g of fiber per day. And try your best to add one fruit or two fruits per day.
- Start to walk on a regular basis. Try to aim for 3000 to 5000 steps if not more. And if you have a bicycle, then go for a 10-minute bike ride every day. A stationary bike will work as well because you are moving your body.
- Make sure you are sleeping in such a way that you wake up rested. The reason for this is that during your sleep your body heals itself. So, therefore, don’t lose motivation if your body is in a little bit of pain after a bike ride or a walk.
- Finally, take a picture at the beginning of your journey, and take a picture every single week. And make sure for these pictures you are wearing fitted clothes. Because baggy clothes will not show you how much weight you are losing. It doesn’t matter if you see changes or if you’re not seeing changes in your pictures, it’s hard for you to tell because you are the one doing the work. Ask someone else to gauge your pictures and they will be able to tell you if there is a difference.
Here’s an infographic that you can save on your phone to keep these weight loss tips in mind. TIP: Set is as your lock screen so you don’t forget.
With these tips, you’re off to have a successful weight loss journey.