It has been a process for my journey of losing 70 lbs. I have had many ups and downs.
It has taken me about 7 years to find a rhythm of what works for me in terms of nutrition and physical activity. I didn’t learn this overnight.
The reason I feel this is such an important topic is because we live in a world of instant gratification. Technology, fast food, beauty makeovers, etc., are some of the things we can acquire with little effort. We feel like we work hard in our culture and we deserve to have our lives made easier. We have become a culture of entitlement. We want everything fast and furious.
One little problem with this scenario my friends…
Changing our physique can not be controlled by science or technology. Our bodies are not designed to change overnight. Or a month.
Here I go raining on that happy parade.
There are no fad diets or gadgets that are going to speed up the process. If you try to force it you will be left with a skinny fat body and a slow metabolism. You will have lost muscle and not fat. Yuck.
I have seen it happen. People fall off the slow bandwagon because they don’t see results quick enough. They simply give up because their hard earned effort isn’t giving them huge results or worse happening too slow.
I hate being the cliche buzz kill but it takes being consistent over and over and over again to get any result. Even a small one.
That’s the spanking truth. That is what it takes. A lot of hard ass work day in and day out.
Is it hard? Yes. Is it worth it? Hell yes!
Ok so we’ve agreed that it takes effort. So what do you do? Here’s what you do:
1.Clean out the junk. Get rid of all of it. If you can’t pronounce the ingredients it’s gotta go. If it’s not real food, say buh bye.
2..Stock up on clean foods. List below.
3.Cook all your healthy good yourself. If you don’t cook the majority of your healthy clean food you won’t succeed. Period. This is the most important factor for weight loss. If the majority of what you eat is spent eating out you how can you be successful? Put all your food in containers and bring your food with you wherever you go.
4.Choose lean meats like fish, chicken, lean turkey,egg whites, protein powder, beans, and legumes.
5.Buy fresh produce like fruits and veggies.
6.Pick healthy carbs including vegetables, plain oats, sweet potatoes/yams, and brown rice. We need carbs for energy.
7.Choose healthy fats over saturated fats. This means unsalted nuts like almonds and walnuts. Avocados, olive oil, coconut oil, fish/flax oil. Eat these in small quantities.
8.Buy a cooler/ice packs and put in your car so you can take your food with you. Don’t get stuck without food. That will lead you to binge.
9.Always keep healthy snacks on hand with you at all times. Almonds, hard-boiled eggs, fruit/veggie sticks, and rice cakes are good options.
10.Eat small meals every 2-3 hours. It helps keep your blood sugar stable and keeps you satisfied all day. I set my timer on my smart phone to remind me.
11.Schedule and plan your workouts each week. Always know what you will do when you get to the gym or wherever you workout.
12.Incorporate strength training into your workouts. Cardio won’t change your body shape. It will keep you skinny fat. Bodybuilding.com has great video demonstrations if you are unfamiliar.
13.Plan your treat meal once per week. If you do more than that you are less likely to be successful.
14.Choose a wise treat. Make sure it includes a protein so it keeps you fuller. Eat your carb last so you avoid overindulging.
15.Don’t drink your calories. Excess booze and coffee concoctions won’t make you lean and mean.
16.Drink water. I know blah blah blah.
17.Log your progress in a diary. Studies prove it works. I don’t make the rules peeps.
Pick yourself up if you fall down. I have fallen hundreds of times. But get your arse right back up and don’t you dare listen to those nasty demons. Work on that inner dialogue. Be kind to yourself.
Don’t give up if you don’t see immediate results. Consistency is the answer. Weight loss isn’t high speed technology.