Have you ever had trouble kicking off your weight-loss journey?
It can be daunting and overwhelming, especially if you have had failures in the past. It takes determination and a huge amount of persistence. But it doesn’t have to be as scary as you think.
I came up with a few tips on how to make it a little easier.
1. Where do you start?
Find a program that works for you. Look at where you’ve had success and failures before and learn from them.
I joined SuperFastDiet – and found intermittent fasting really works for me. I lost 13 kilos and I’ve kept it off for nearly a year. I know a 7-day restricted diet makes me miserable. So, I do two fast days a week of just 500 calories. Then I can have chocolate and wine on the other days. Stunt dieting works for me.
If you’re really busy and live alone then maybe a home delivery diet food service would suit you more.
Or if you love to cook you could follow an online program and cook your own meals for you and your family.
It’s horses for courses.
2. Don’t rush losing the weight
Not many people put on 20 kilos in 20 weeks so don’t put too much pressure on yourself to lose it in a tight timeframe.
Some people have a deadline of a wedding or a school reunion and while that can be motivating it can also make you crumble under the pressure. Second, the stress of the date may work against you. Having a deadline may only put extra pressure on you and cause your stress hormones to actually start working against you and your weight-loss goal.
Or if you don’t lose a chunk in the first couple of weeks you might give up. It’s about being consistent.
I set myself the goal of 20 kilos and I lost 13 but then life got busy and I haven’t been sticking to SuperFastDiet perfectly. I was really upset with myself but then I had a medical check-up and found out I’d reversed my Type 2 diabetes and although the scales hadn’t moved in a while I had lost 18 cm off my waist. Now that’s impressive! So, I decided 13 kilos was excellent and I’ll give myself more time to reach that 20-kilo mark.
3. It’s not all abut the food
Even nutritionists and dieticians agree it’s not all about the food. Although you’re focused and eating “perfectly” other lifestyle factors may be working against you. Sleep and stress are two major factors when it comes to weight loss. So, get to bed earlier and work on ways to reduce your stress.
4. Avoid getting overwhelmed
Psychologists suggest you work on one change at a time. Think about a less than ideal habit you have, that you do daily. Is it adding sugar to your coffee? Going for afternoon chocolate as a pick me up? Whatever it is, change it up with a new healthier alternative.
Since it is only one change, it won’t be so overwhelming to adjust, and since it is something you do daily, that one improvement may have a huge impact.
Also look for support. I rely on online Facebook groups, friends and family for encouragement and ideas to stay motivated. Even chatting to colleagues with similar goals helps you stay on track.
5. Don’t compare yourself with others
Don’t compare and despair. It’s easy to think everyone on Instagram is doing better than you are. Remember social media is a highlights reel. Be kind to yourself.
Don’t berate yourself if you opt for a not-so-healthy meal choice or skip a day of exercise. Adopt a caring, compassionate and understanding approach to the way you talk to yourself when you fall off the wagon – this is key to the longevity of your weight loss journey. Treat yourself as you would treat your best friend.
Don’t let weight loss take over your life. Psychologist Dr Tim Sharp got me to write out three non-weight related qualities and stick them on my bathroom mirror. Reminding myself that I am loyal, smart and kind is a great way to not get obsessed with the scales.