You know you should eat more leafy greens, but it’s easy to fall into the same old habits of eating chips on the couch. These tips will help you change your mindset and put you back on the road to weight loss success and better health.
1. Try to think about your food as fuel for your body
You need to think about food as fuel for your body. If you think of it as a reward or punishment, it becomes harder to lose weight.
If you exercise first thing in the morning, don’t worry about eating breakfast afterward. You will be less hungry later on and won’t have to worry about snacking during the day.
Have someone who can work out with you in person or over the phone. This will keep both of you accountable for working out daily and not skipping workouts because one person falls behind on their workouts.
Write down everything that goes into your mouth: even if it’s just one bite! This will help you stay aware of what is going into your body so that there are no surprises when looking at how much weight has been lost or gained since last week’s weigh-in day.”
2. Reward yourself for meeting goals, not for being good
This is a counter-intuitive point, but hear me out. You can’t reward yourself for being good. That doesn’t work because it isn’t rewarding enough.
So instead of rewarding yourself for losing weight, reward yourself for meeting your weight loss goals. Reward yourself for eating healthy and exercising, not just doing them “because you should” or “to be good at it.”
When you reward yourself with food or something else that is unhealthy (like chocolate), your body will remember that and crave those things more often in the future.
If you want your goal to be an ongoing lifestyle change rather than a short-term dieting phase, then don’t do this!
3. Exercise first thing in the morning
While exercise is important, you should still make weight loss a priority. The best time to exercise and lose weight is first thing in the morning. Exercising first thing in the morning will give you energy for the rest of your day and help you sleep better at night.
This will lead to muscle growth and boost metabolism, which will lead to weight loss (and more energy!). Moreover, exercising at this time will make you feel healthier overall–it’s like hitting two birds with one stone!
Also keep in mind that while exercising first thing in the morning may seem difficult or boring, it can be fun if done with friends or family members who are also trying to lose weight/get healthy themselves!
4. Grab a buddy
The buddy system is a great way to stay motivated. You can talk to your buddy about your weight loss goals and what you need from them, and make sure they do the same with you.
Having someone there for moral support means that if one of you falls off the track, the other one will be there to help get back on track again.
This also means that if one of you starts feeling demotivated or having doubts about your abilities, the other person will be able to lend a helping hand in making sure these feelings don’t get too out of control.
Both parties need to understand how much work it’s going to take for this plan to work effectively; making sure both sides are committed before beginning is key!
5. Start food journaling
Food journaling is one of the most effective ways to lose weight and keep it off. If you’re not already doing this, start now!
Food journaling helps you get real about your food choices by tracking how much of what you eat each day. It also makes it easier for you to see how much exercise is needed to burn off those extra calories.
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6. Don't drink your calories
Don’t drink your calories.
The first step to weight loss success is ditching the liquid calories and replacing them with water.
You might think that you’re saving yourself from eating food by drinking, but you’re just adding another caloric source to your diet without filling up your stomach or slowing down digestion.
If you must have a drink, choose coffee (black or with skim milk) or tea instead of soda or juice—though alcohol can be included in moderation!
7. Weigh yourself once a week, not every day
You’re not going to weigh yourself every day. You’re going to step on the scale once a week and see how much you lost or gained since last time.
Why? Because weighing yourself daily can be counterproductive. If you weigh yourself every day, it can lead to false positives and negatives that make it hard to have an accurate picture of your overall progress.
Instead, do what most people do: weigh yourself once a week (or less) and use that number as an opportunity to check in with yourself and see how things are going.
Weighing every day is not necessary for weight loss success, so don’t feel like your body will fall apart if you go more than four days without weighing yourself!
8. You can have the body you always wanted
You can have the body you always wanted.
If you’re anything like me, your mind is always telling you that it’s impossible to reach your goals. You might even be saying it out loud: “I can’t do this! It’ll never work! I’m too old/too fat/too out-of-shape/lazy to make any progress! And if I do somehow pull off some miraculous feat of willpower, then what? The weight will come right back on as soon as I stop exercising and eating healthy. So why bother trying? Losing weight isn’t worth all this effort anyway…I might as well give up now before things get worse. It’s not worth even trying anymore.”
These are all lies from your brain, but they don’t have to be true anymore if we change our thinking about ourselves and our bodies.
And there you have it! We hope this essential checklist helps you to start your weight loss journey.
Be sure to take advantage of all of the free and low-cost resources out there, like meal planning apps and fitness trackers, which can help you stay motivated and keep track of your progress.
Remember that one size does not fit all when it comes to dieting—you need to find what works for you! So, keep experimenting with new recipes and activities until you discover a fun workout routine.