Are you looking to lose weight but are not sure where to start? The following is a Top 12 of the most important things to do according to fitness experts. Short disclaimer; there are a lot more factors that play a part in the overall picture, but following these will no doubt accelerate your weight loss journey.
#1 – Keep a log of everything you eat.
We have a tendency to underestimate the amount of food we ingest. Everything counts; ketchup, salad dressing and especialy those little “Calorie-Wise” crackers. Myfitnesspal is a great tool to use.
#2 – Easy on the snacks.
Speaking of which, those “100 calories” only snacks? Well eating three of those makes 300 calories. These are also often called “empty calories” because they have no nutritional value.
#3 – Stop comparing yourself.
We are all different; metabolism, injuries, strength, weakness, job, etc. Compare yourself with your past and appreciate the progress made instead.
#4 – Question everything.
Do not start something (diet, training, detox…) without understanding exactly what you are getting yourself into. A good trainer will take the time to answer every questions you may have. After all, it is your body that we are talking about.
#5 – Manage the portion of your meals.
Everything is that much easier to deal with if you only eat a slice of pizza instead of the whole thing. Keep your portions controlled (palm of your hand trick) and you will not feel bloated.
#6 – Green vegetables should be included in every meal.
They are full of fibers, low in calories and will help with satiety. It is bland, but they are a game changer if you incorporate those in your daily meals.
#7 – Be ready for change, and embrace it.
You need to accept that things will be different if you want to lose weight. If you keep on doing what you did, you will never make progress.
#8 – Make your lunch in advance.
This practice is called “meal prep” and is getting some traction in the fitness world. It makes it much easier to stick to a diet when all your meals are ready and within reach. Don’t you agree that you are less likely to end up at a restaurant if you already have your lunch?
#9 – Won’t Happen Overnight.
Keep yourself as far away as possible from articles, blog, youtube streamers or anyone making a promise of a six packs abs with only ten minutes of training per day. They are charlatans! If it were true, we would all be walking shirtless looking like those 300 spartans. Keywords that should make your radar go off are: Quick, effortless, guaranteed results…
#10 – Make good choices.
Decision making is a skill that is undervalued. Think about your long term goal (losing weight) vs short term gratification (cookies). Walk more, take the elevator, eat a salad, get up from your sitting job to stretch, etc.
#11 – Eat breakfast.
Unless you are following the IF diet, you should eat a breakfast when waking up. A lot of people say they are not hungry when they awake. A good breakfast can regularize your hormones and your blood sugar levels. If you are not hungry, bring something to eat on your way to work (boiled eggs, tofu, protein shake).
#12 – Have fun!
Lost in all of this is that your weight loss journey can be a lot of fun if you want it to. The gratification of seeing though with your plan, seeing results week after week, developing healthy eating habits, working out more, joining a gym, a community… There are far more benefits to doing this than the opposite.
Ready to transform yourself? Join now!
It’s very hard in the beginning to understand that the whole idea is not to be better than others. Eventually you learn that the competition is against the little voice inside you that wants you to quit.