Let's face it. Losing weight sucks. I mean... you read all of these motivational posts about how good it feels, and how "nothing tastes as good as skinny feels," and you think, "Bull crap." Sure, the closer you get to the end result, the better you feel, but that doesn't make the process any more appealing.
I have compiled a list of what you should be reminding yourself frequently throughout your journey.
1. In order to lose weight, you must create a calorie deficit. That is, you must burn more calories than you consume. The easiest way to make sure you're doing this is to keep track of everything you put in your mouth. I've heard people say, "I've tried counting calories; it doesn't work for me." Maybe because you have to train yourself to see it through. There are websites and apps that do the counting for you. MyFitnessPal is my favorite. They tell you how many calories you should take in a day to lose your desired amount of weight and give you get an estimate of how many calories you burn during certain activities.
You do not have to do this during your entire weight loss journey. However, I do recommend that you use it every day for at least a month to get an idea of how many calories certain foods have. I used it for several months, and it helped me be more conscious of what I was putting in my body. Just because something seems healthy, does not mean you can eat too much of it. You might wonder why you haven't lost any weight, even after you start eating healthy. It's all about the math.
2. 80% of your weight loss is in the kitchen, which means that you can lose weight without stepping foot in a gym. It also means that you cannot afford to eat like crap just because you exercise. You can use exercise to help you create that deficit, but you still have to eat in order to refuel your body after a hard workout. You have to find that balance, and be careful not to take in excess calories when refueling.
By no means am I tell you not to exercise! Please, exercise! It's good for your heart and tightens your body. When you lose weight, your body will stay soft if you do not do some sort of toning exercises to compliment your weight loss. Also, don't forget that toned muscles burn calories when at rest.
3. Carbs do not make you fat! Excess calories make you fat. Your body needs carbs for energy, and they should include around half of your diet. Remember that many foods have carbs, not just bread. If you're using an app to track your calories, it should also tell you have many essential nutrients you are taking in. MFP keeps a pie graph for you to see where your calories are going.
All of this considered, mind the oils and butters that you choose to flavor your bread with. Also, try whole wheat bread as an alternative to white, sugary breads.
4. Fat does not make you fat! Again, excess calories make you fat. And while you want to limit the fats you take in (because they do have a higher calorie count), they are not all that awful. Plus, foods with fat taste much better than foods without fat.
5. Mind the alcohol. I went through bottles of Hydroxycut with no success before I realized that I was drinking all of my calories. I went out with some girlfriends one night and consumed (please, don't judge) five lemon drop martinis. (I'm not even going to mention the boudin and frito pie I ate afterwards...) A few days later, I did some math and realized that those drinks were my entire calorie budget for a day. Now, I at this point, I had already been having 1-3 drinks at least 3 nights a week. After that, I opted for vodka and water with a few lime slices squeezed in. Yummy and effective.
6. Men lose easier than women. As much as it sucks, it's a fact of life. Something is programmed in our DNA that says we need those extra inches on our hips and thighs. Something about childbearing and breastfeeding, or some crap. Well, guess what, Mother Nature? I'm done bearing children, and I'm done with these thighs. Deal with it.
Basically, try not to get discouraged when your husband, who is also dieting to make you happy, starts losing much more weight than you. There's not much you can do about it. Forget about him and his disappearing mass.
7. Set realistic goals. Numbers are the devil. Seriously. Unless your doctor tells you to lose Xlbs, you probably shouldn't set a number goal. Hell, you might want to get down to 135, but realize that you look absolutely fab at 140. Why stress about those 5 pounds if you look awesome? Or, you might find that you're still not happy when you reach your number goal. Why would that be so? Because all it is is a number on a scale. Not much satisfaction in that. Try setting goals that are realistic and satisfying.
- "I want to fit in my wedding/ graduation dress."
- "I want to look good in a bikini."
- "I want to wear a certain brand of jeans."
- "My goal is to have abs."
- "I want to eliminate junk food and be healthy inside and out."
These are all realistic and attainable goals. At one point, my goal was to weigh 125lbs. It seemed realistic at the time. There are people taller than me who weigh 115 and are healthy. I got to 128lbs. I could not seem to lose those last few pounds, and I was miserable from trying. I could not eat less without starving, and I could not accept the progress I had already made. Plus, I had lost most of the mass in my butt, which I was also unhappy with. I have since decided that being fit is so much more satisfying than being a number on a scale.
8. Do not deprive yourself. This goes for desserts AND food. Cravings are completely normal. Losing weight is about discipline and self control. However, if you find yourself absolutely needing chocolate, give in a little. One candy bar is not going to undo all of your progress. If it makes you feel better, find a way to work it into your calorie budget. If you deprive yourself of a tasty treat (or food in general), you will make yourself crazy and end up binge eating, which is so much worse than eating one Snicker's bar.
9. Don't forget about the food groups! In your quest of keeping track of calories, don't forget about nutrition. Every food group has different things to offer, and you need all of them every day. You won't get it all right at first. You have to find the right balance of calories and nutrition through trial and error. But once you have it down, it will be effortless.
10. Be positive! Losing weight takes time. You will not see results immediately, but you will start seeing them soon enough. You have to wake up in the morning and say, "I got this." You cannot mope around. Being mopey makes you sluggish and will probably lead you to start eating your feelings. If you're having an off day, remind yourself of the progress you have already made and how awesome you are doing!
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Losing weight is not easy. Changing your lifestyle is not easy. At times, it can turn into an emotional roller coaster. Times like that, we need reminders that it is all going to be okay. You are awesome, and you can do this!
Note: I am not a doctor, nutritionist, or trained fitness expert. Although, I could be. I did take a nutrition class. Anyhow, my blog should not be substituted for professional medical advice. (But, c'mon. Really.)
