4 Easy Steps to Losing Weight
For a while now I have really been trying to pinpoint what I have done differently to not only lose weight but keep it off permanently. As many of you know, I have lost 115 lbs in the last three years. I did this with no gastric bypass or diet aids, I simply changed the way I ate until it became a lifestyle change. This takes persistence and dedication, but the weight stays off much more easily and I feel much healthier!
The key to losing weight permanently, is to make gradual changes. This has been the secret to success for me, especially after years of trying every diet known to man. I’ve made a chart showing how you can gradually change your eating habits so you don’t feel deprived and are still able to lose weight.
For example, if you are used to eating burgers and pizza every night then try to immediately change to eating fish and steamed veggies, you are more likely to give up. Instead, switch out the burger for a turkey burger or the regular pepsi to a diet one. THEN, switch that to grilled chicken and ice tea. The goal is to wean yourself off “bad foods” slowly so you make it a new way of life.
I’ve created four stages that everyone falls into: Unhealthy, Average, Healthy and Uber Healthy.
If you are eating unhealthy, you are most likely eating things like Egg McMuffins, hash-browns and orange juice. To get into the average category, or if you are in this category you should be eating turkey sausage McMuffin, fruit and orange juice. To help cut the sugar you can mix the orange juice with another juice like cranberry or even Crystal Light. To step it up to the healthy level, try a homemade breakfast sandwich, fruit, and tea or coffee. For those of you who are already eating on the healthy level and want to be uber healthy, you can eat scrambled egg whites, fruit, and water or tea.
Again, the key is to switch out things slowly. Eventually, you won’t even crave the sausage McMuffins! (I promise )
If you are eating unhealthy for lunch, you may be eating hamburgers, french fries and a Coke. If you want to jump up to the average level, then switch to a chicken sandwich, baked chips and a diet drink. To get to the healthy level, try a salad with chicken, fruit and iced tea. And for you uber healthy people, you can eat grilled chicken, steamed veggies and water.
This is where most people get in trouble: the snacks! (dun dun dun)
I have a video of my Top 10 Healthy Snacks if you need some ideas for things to munch on. Some unhealthy snacks would be chips, candy, snack cakes, etc… To move up to an average level, switch to baked chips or crackers. For a healthy level, try Soy Chips or plain nuts. Uber healthy means you are eating raw vegetables and dried fruit. It really depends on how strict you want to be in your eating habits. For me, I aim for average to healthy and just keep my portions under control. (sorry, but I can’t eat carrot sticks and be happy with my life! Let’s keep it realistic now- haha)
This is where I get into the most trouble because I love desserts! Unhealthy eating means you are eating cakes, cookies and candy bars. To transition that to an average lifestyle, try things like low fat brownies or angel food cake. If you want to be eating on the healthy level, try eating sugar free pudding with fruit on top or yogurt with granola. For an uber healthy lifestyle, you can eat sugar free jello and fruit.
It really is this simple, you have to exercise if you want to lose weight and keep it off. You don’t need a fancy gym membership or any special equipment, you just need to get out and exercise. If you’re just starting out in your exercise plan, start with walking. Get a good 30-40 minutes a day and walk at a moderate pace. If you want to kick that up to a healthy way of life, then go from walking to jogging and add in aerobics as well for a good cardio workout. The main thing is to make your body work- if walking seems easy for you, then switch to jogging or bike riding. Here’s my workout routine (I mix it up often though): My Workout Routine
We’re on this weightloss journey together! DON’T give up on yourself! It’s possible to lose weight, but it’s going to take awhile as the weight didn’t come on overnight. If I can share anything about what’s worked for me, is that changing one habit at a time has made me feel so much healthier- the weightloss was just a bonus
Stay healthy- you’re worth it!
PS: I currently have 25 pounds to go. It’s coming off more slowly now that I’m closer to my goal weight, but it’s ok as I feel my legs and arms toning up- yay! For those of you asking about how I’ve toned up my arms, I’ve done a LOT of weight lifting for the triceps mostly. I’ve been doing this regularly for 2 years now, and I’m just now seeing results. Sort of depressing that it’s taken this long, but it’s still worth it.