I love this picture because it's funny and it's true. It's a simple concept, but it isn't always that easy. Yes, there are plenty of ways to lose weight quickly. A plethora of fad diets, weight loss pills, temporary starvation, etc. The problem is, when you go off of these things, you typically gain all the weight back and then some. If you really want to take the pounds off or get healthy, you have to change the mindset of a quick fix. It takes small changes over time and to be honest, some work on your part. Here are my best tips:
- Keep track of everything you eat. Everything! How do you know what to cut out if you don't really know what you are eating? Yes, the time you grab a handful of M&Ms, or reach into the candy jar at work, or the handful or nuts or pretzels. It all adds up and you need to get a clear picture of your intake. Keep it in a journal and write down how you are feeling. This comes into play more when you snack and late night eating. Are you bored, stressed, emotional? This is important to know what your habits are and understanding your triggers.
- Don't give everything up all at once! Please don't say, come Monday (it's always Monday), I'm giving up sugar and carbs and fried foods and soda, etc. You are setting yourself up to fail and be completely miserable. Take one of your unhealthy options and remove it for a week or two, then slowly add another. We are instant gratification people, we want it all right now and when we cannot have any of it, we're pretty damn unhappy. One or two things at a time so you don't feel completely deprived.
- Along the lines of keeping track of things, there are so many devices and apps to help you keep track. Yes, it's cumbersome to put it all into a system, but seeing the results is so worth it. With a FitBit, Jawbone and Apps like MyFitnessPal, etc., you can see how many calories you ate, how much of that was protein, carbs, fat, etc. That's important information to have. Plus these will track your steps, your calories burned. The bigger and more complete your picture is, the better you can understand your own habits and what you need to change to improve.
- Don't become an intense exerciser if you are starting from no exercise at all. I see people do it all the time, they are ready to do something, so they join a gym or start running or whatever it is, and go hard every day for five days straight. Then, they are sore and tired and it hurts, and a little break turns into a week, into two, etc. If you haven't moved, start slowly. Start walking, join a gym and get some help and guidance as to where to start. Most people in the fitness industry want you to have long-term success so they are going to want you to stick with it, and will guide you accordingly. Be patient with your body and let it get the rest it needs along with a new program.
- Find or create a support system. The more people you have supporting you, the more successful you will be. This can be friends, family members, a trainer, a coach, etc. Anyone who is going to help hold you accountable and not let you give up, is who you want on your team!
- Cut yourself some slack. Be kind to yourself. Unless you truly gained your unwanted weight in a few weeks or a month, don't expect it all to come off that quickly either.
