I can’t tell you how many times I’ve taken the weight loss journey. Many times it ends up being the same results. I spend the first couple of weeks being very excited and active. I do everything that I’m taught and I am probably the most successful woman on the planet. Then something happens. Maybe it’s stress at work. An argument with my husband. A bit too much wine.
It takes one small thing to trigger a downward spiral where I get off my diet and go back to bad habits.
Odds are you’ve been down the same path.
Eventually, I was able to break the habit but not without a lot of trial and error.
I’m sure you already know that it is really important what you put into your body. Losing weight has this stigma that you need to train like you are getting ready for a marathon. That isn’t true.
You can lose weight without exercising and in fact, the second step in your weight loss journey begins in the kitchen.
What’s the first step?
Let Go of the Past
What’s done is done.
I know that the more times you try to lose weight and fail the bigger the mental burden becomes.
We’ve all been there.
Before you get started on this latest journey the most important thing to keep in mind is that the past doesn’t matter. You need to let go of it before you can move forward.
When you start down this path you don’t need to spend time hyping yourself up or spending weeks making sure you are prepared this time. All I want you to do is write down why you are starting this journey. That’s what really matter. Why. If you can stay focused on that Why, then you’ll find that staying motivated and on track is a little bit easier.
Your Why has to have some meaning behind it. It can’t be something that is only on the surface.
I want to look good.
We all want to look good. That’s not a good enough reason.
I believe that I deserve better and that starts with treating myself better.
That is a good Why. That is a Why that I can wake up to every morning and be motivated to be proactive about this journey.
This Why allows me to focus on the future and where I plan on taking myself. I’m not saying that coming up with a Why makes the journey a million times easier. It’s just a good way to stay focused on your path.
Consider it the North Star of your journey. Whenever you start to lose your way, look at your Why to get yourself back on track.
If you don’t believe in your Why then you don’t believe in the purpose of your journey.
7 Steps to Losing Weight If You Weight More Than 200lbs
The approach that I take with regards to losing weight is mostly mental. There is nothing magical about what you are going to learn in this approach and some of the things you will already know.
Most people know how to lose weight but they spend so much time sabotaging themselves that they truly believe it will never happen.
Let’s set you on a plan where you stop sabotaging yourself and get back to focusing on you.
1. Don’t Rush Into Exercise
Exercise is great.
However, when trying to lose weight too many people jump into exercise mode too quickly.
Why is this a problem?
Because while exercise can do great things for your body, it can really mess you up mentally.
When you finish a workout your lizard brain can easily convince you that you need a reward. So what do you do? You head to Dairy Queen and get a medium Blizzard. You don’t get a large one because you are trying to lose weight.
Working out consistently takes willpower and at the moment you only have so much to go around.
Studies have shown that we don’t have unlimited amounts of willpower. Each day we start with a full tank and there are many things throughout the day that causes this tank to drop.
- Making sure the kids are ready to school
- Dealing with traffic
- Handling your annoying boss
- People making rude comments
- Preparing dinner
This is the short list. There are probably 10,000+ things that happen in between all of this stuff. Each time we consciously have to put effort into making a decision it drains our willpower.
If you try to add exercise into that mix then you probably aren’t going to have enough willpower left to ensure that you are always eating right.
By no means am I saying you should always skip exercise. I’m just saying take your time before you dive right back into it.
Besides you don’t need to exercise to lose weight.
If you really feel like you need to be active then go for a 30-minute walk.
2. The Calorie Myth
Sometimes I pretend to live in a world where calories don’t matter.
For the most part, calories don’t matter.
There is definitely a certain amount of calories you want to consume in a day to ensure that your body keeps on ticking but if you spend all day focusing on calories you’ll miss the other important stuff that has a bigger impact on weight loss.
For example, if you tell yourself that you need to consume 2,000 calories in a day then that means you can sneak in more Oreos at the expense of something else. As long as you stay under your calorie limit then you are good, right?
If I eat and drink 2,000 calories of cookies and soda is that better than 3,000 calories of salad?
Of course not.
If you can’t seem to lose weight it probably isn’t because of the calories.
3. Cold Turkey or Baby Steps?
When it comes to losing weight there are two different approaches:
- Dive right in. Completely change your diet and try your best to see immediate results.
- Take your time. Maybe you aren’t completely ready to get rid of soda so you find something else to get rid of first.
For the purpose of this article, I’m going to tell you to go with #1.
Because this is a mental game.
If you can dive right into intermittent fasting (just an example) and see yourself drop 10lbs in a week then isn’t that more motivating than spending 2 weeks losing 1 pound?
If you are going to succeed on this journey then it is important that you have a lot of smaller achievements along the way.
4. Repair Your Gut
You’ve probably put a lot of bad stuff into your body over time. Some things weren’t meant to be eaten.
Odds are you have a damaged digestive tract and if you to start losing weight then you need to work on healing it.
One of the best things that you can do is take apple cider vinegar daily. It has a number of awesome benefits, one of them is that it helps your body regenerate the healthy gut bacteria that is necessary to break down nutrients.
If you do want to start incorporating apple cider vinegar into your daily routine then Bragg’s Organic Raw Apple Cider Vinegar is the only way to go.
5. Eat Like a Cavewoman
One of the most overlooked aspects of losing weight is making sure that you get enough high-quality protein into your system.
The fact of the matter is that you need to get more protein into your system so that your body can build more lean muscle mass.
When your body is spending energy building the lean muscle mass guess what it is burning?
If you answered fat then reward yourself with a package of Oreos.
I’m just kidding. Please put the Oreos down.
Most of what you will be eating when you are on this journey will be veggies and proteins. You might eat so many proteins that you get sick of some of them. That happened with me and chicken breast.
It’s so hard to eat a chicken breast that I had to come up with creative ways to keep it in my diet.
If you are finding that it is hard to get the recommended amount of protein daily then try to add some type of protein powder to the mix. It’s definitely the easiest way to hit your daily protein goals.
6. Do a Carb Detox
For the most part, carbs are not your friend.
Carbs are what taste good but unfortunately our bodies have a bad habit of converting carbs into fat. And since you aren’t training for a triathlon, you aren’t burning through carbs fast enough for them not to be converted into fat.
You’ve probably trained your body to not handle carbs properly and therefore insulin. For this reason, I recommend that you go on a carb detox.
The longer the better, but this 3-day carb detox will get you started.
7. Drink Lemon Water in the Morning
Your day is determined by how you start the morning and drinking a nice glass of lemon water or some other detox water is a great way to start it off.
Detox water helps to flush out the toxins from your body and provide you with a refreshing boost so that you can tackle your day.
You Are Not Alone
The important thing to remember is that you are not alone. Every day, millions of women are struggling to lose weight not because they don’t have the drive or determination to make it happen, but because they don’t know how to tackle the obstacles in their way.
I hope that this post has helped to provide you with some insight into my approach to losing weight.
I know it’s easy for me to write these things down and tell you to follow them and it’s a completely different game when you actually have to apply them. I’m here to help with any questions that you have or you just want someone to talk to.
I know you can do it.