Before you start a weight loss program it is a good idea to set yourself some goals, just be sure they are reasonable and attainable. A great place to start is setting a goal of 10 to 20 pounds of weight loss.
If you do not think that 20 pounds is a big enough or high enough number, then think of this way. A bowling ball weighs approximately 10 pounds, now imagine carrying around two of them all day everyday.
Before you start, you should know your eating and exercise habits. Take stock by keeping a journal. Try to focus on some key areas and ease your way into it. Don’t get overwhelmed, and know you can gradually grow your efforts.
Tip number one: What is your attitude? What is your motivating factor? Are you really in a place in your life to start this journey? Most often, those that are successful with weight loss have a motivating factor. That factor could be health related, like diabetes. Or it could be a special occasion like a class reunion. It could simply be a decision to stand up for yourself and make a change. My motivation was provided to me by my son. I wanted to be a better mom by being a better me.
Tip number two: Weigh your self and take pictures. Your camera will not lie! Sometimes seeing yourself in print can be a reality check. This act will give you a good assessment of where “things” are at, literally. Beyond the shock factor, these photos will provide you before pictures. This can be a rewarding and humbling experience.
Tip number three: Journal. Write down every bite you eat in a log. Study after study indicates people who journal their daily food intake typically meet with more success. In the beginning it is important to just get used to the exercise of journaling. Eventually, you will add fat and calorie tracking to your daily log.
Tip number four: Portions, portions, portions. If you want to lose 20 pounds, you have to pay attention to your portions. People consistently underestimate the amount of food they eat. Not to mention clear their plates. Just because it is on your plate, does not mean you have to eat it. Pay attention to your body cues and quit when you are full. I know I would eat till I was stuffed full, which I can not stand to do now because I do not like feeling that way. Another helpful way to control your portions is use smaller plates. This give you the allusion of a big, full plate of food!
Tip number five. Fail to plan, plan to fail. If you do not do a little bit of pre-planning you are setting yourself up for failure. Have good for you snacks and meals on hand. Schedule your exercise into your daily routine.
Tip number six: Select your restaurants carefully. It is a good idea to know what is on the menu before you go to insure there are some healthy alternatives. Also, drink water. It is great on your waist line, and good for your checkbook. And by all means, do not go out to eat starving. You are setting yourself up for a pig out session. Your better off to eat a small snack before you arrive. It will help you with your restraint.
Tip number seven: It is ok to treat yourself, do not practice total deprivation. It is a recipe for disaster. I tried to follow an 80/20 rule when I first started out on my weight loss journey. I ate healthy 80% of the time. The other 20% of the time I ate casually, but really watched my portions.
Tip number eight: Get good sleep. Studies confirm people that suffer sleep deprivation have an increase in a hunger hormone and a decrease in a fullness hormone.
Tip number nine: Eat more vegetables. You know you should, your mom always told you to. Fruits and vegetables increase your feelings of being full and lower your risk of overeating.
Tip number ten: Exercise. Hmmm…exercise. The benefits of exercise are well known. You do not have to set out to run a triathlon, but implementing small amounts of exercise through out your day would be highly beneficial. It is not necessary to buy a gym membership to get exercise into your day. Try to go for short 10 or 15 minute walks through the day. Combine that with things like parking further away or using the stairs. Plain and simple add more steps into your day.
Tip number eleven. Do not drink your calories. Do not waste precious calories on a drink. Soda, juice and alcohol are all extremely high in calories, drink water.
You can lose 20 pounds and do it with relative ease. Do not sabotage your new ways with a hardcore all or nothing attitude. If your style is naturally hardcore, then more power to you. For those of you willing to make some small changes, realize that is enough to have a real impact. Start small, your effort will be obvious and provide you with the motivation to continue on and do more.
