If you’re interested in losing weight, it’s important we set the precedent from the start - losing weight takes time, and dedication. That’s right, there’s no quick fix proven to guarantee long-term results, which can make losing weight seem hopeless. But the truth is it’s not hopeless, and sustainable lifestyle change and healthy habits will set the stage for long-term success.
Before I dive into it, realize that each individual is unique. What works for someone else may not work for you. That’s why it’s important that through your weight loss journey you tune in to your body and how it’s responding to different methods and strategies you may try.
If you’re ready to get started, check out the 8 steps below that will help you start off your journey on the right foot!
Kick it Off with the Right Mindset
Get your mindset in the right place. It’s easy to get carried away with lofty weight loss goals, like 30 pounds in 2 months. But when you don’t magically reach that goal, it can completely drain your motivation! Start with a reasonable goal - slow and steady weight loss of 1-2 pounds per week. With this approach, the overall change in your lifestyle will be less drastic and feel more natural and maintainable long term. The goal should be to create habits that are easily sustainable as a long-term lifestyle.
Enjoy the Journey
It’s important to remain positive throughout your journey. Negativity can make it more challenging to make healthy choices. It’s easy to become negative when you focus on what you can’t have - like unhealthy foods you might be limiting. Instead of focusing on what you can’t have, focus on eating more of the healthy foods you’ve found that you actually enjoy. Exploring and maximizing your likes will make your healthy choices all the easier and keep you on track!
Make your weight loss journey fun! Find a hobby that gets you moving, like tennis, walking, hiking, or yoga. And explore healthy recipes to discover alternatives to your favorite foods that you actually enjoy eating. If you can make this thing fun, you’ll be all the more likely to continue on with your healthy lifestyle and keep that weight off!
Set Specific Goals
First of all, it’s important to set a specific weight loss goal, it should be bound by time and overall amount of weight you want to lose, and of course it should be reasonably achievable.
Once you’ve set your overall weight loss goal, set mini goals for how you plan to get there. These should be specifically yours and related to goals you think you could keep. For example, a great mini goal might be completing a 30-minute walk every morning or eating a salad rich with leafy greens for lunch every day. You can’t do it all at once, so pick a few solid mini goals to start. Once your mini goals are becoming less so a goal and more a manageable healthy habit, snowball on new mini goals to help you to continue challenging yourself to live healthier!
Environment is everything when it comes to weight loss. It’s a matter of minimizing temptations. If the potato chips aren’t in the cabinet, they won’t be a temptation. The great thing is, the longer you have control over cravings like these, the less they have control over you. You may find overtime when you find yourself at a party or get together where they are an option, you’re no longer tempted, and prefer the healthier options you’ve come to love. It takes time and hard work, but with a healthy environment it’s possible to make real change happen.
Here’s the deal, to lose weight you have to make healthier choices, simple as that. The content of your food makes a difference. Most often packaged food, simple carbs, and added sugar add calories to your diet without adding much substance.
There is tons of advice I could give about eating healthier, more than could fit in one article alone. Bottomline, maximize whole fresh foods. Focus on getting plenty of lean proteins, healthy fats, whole grains, and a variety of fruit and veggies.
Eat at home when you can and prioritize healthy options when you’re out. You’ll find if you focus on getting those healthy nutrients, you’ll end up eating less calories overall, but you’ll feel much more satisfied and fuller with what you do eat. It might be surprising but whole, fresh foods have a higher nutrient value and will keep you feeling satisfied!
Make water your drink of choice! Drinking more water will not only help you feel fresh and energized, it will also help you feel full - which is helpful in maintaining a calorie deficit. Pick up a reusable water bottle which will help you stay on track throughout the day.
On another note, steer clear of liquid calories - juice, soda, sugary coffee drinks, and alcohol. You don’t have to give up all your favorites, but moderation is key. Just one Frappuccino can add 350 calories or more to your day, and many popular cocktails rack up to 500 calories! That adds up quickly, and it does little for your overall satiety. If water doesn’t trip your trigger, try flavored seltzers, which typically have little to no calories, and still add a little zest.
Exercise for Weight Loss
Make your workout fun! No matter who you are, or what you like - there’s a workout out there for everyone. Enjoying your workout is important. If you can find something that feels more like a hobby, than a means to an end, you’ll be more likely to stick with it.
Not sure where to start? We have lots of free workout videos on our YouTube channel, and a wide variety at that. Check it out to get started, but don’t stop there. Invest in your health by setting up a home gym, so no matter what excuse may present itself, you have no excuse but to get your movement for the day in!
Finally, get inspired! Every good journey needs some fuel to keep the fire going. Find a support group of those who are making the same changes as you. It might be making friends with new people on Instagram, or joining a community like The Official Sunny Health & Fitness community on Facebook.
We want to help you in your journey. Looking for more advice? Connect with myself (@sunnytrainersydney) or Matt (@sunnytrainermatt) on Instagram, we’d be happy to answer questions or provide help!