Things You'll Need:
- A journal
- A pen
- A scale
- A mirror
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Step 1
Okay, so we've all been through it, whether it’s trying to fit into a swimsuit for the summer or losing weight before the next big family event, we have all tried to lose weight for some reason. But most of the time, even if we succeed, our weight loss is only short lived and that weight comes back to haunt us. You're tired, hungry, discouraged and lost.
So, get rid of all your pointless weight loss tools, say goodbye to crash diets and ridiculous exercise machines. Say hello to a new lifestyle, not a diet, a lifestyle. -
Step 2
Take out your journal and pen.
First write down the reason(s) you want/need to lose weight. This is just for you to read, so be honest with yourself.
Next, write down your goal for yourself and your body. For example, "I would like to lose 5 pounds this month and still feel energetic."
Now stand in front of the mirror, pick out five things about your body that you would like to change (ex. stomach: flatten, butt: firm) and write them down. Stay in front of the mirror and pick out five physical parts of your body that you like.
Finally, stand on the scale (I know it’s scary, but remember to stay strong) and record your current weight, with the date in your journal. You have just begun your new, healthy lifestyle. -
Step 3
Once a week you need to record your current weight, but only once a week. Do not get on that scale any other time. Part of the discouragement of losing weight revolves around a scale and a mirror. If you have low self-esteem, you are going to look even heavier to yourself in the mirror than you really are. You may not even realize, but your sub-conscious tells your brain you are fat, your brain then already has a preset image before you even look into the mirror. So, only look into the mirror if you have a clear mind.
*Remember to find five things you like about yourself every week and try to change at least one thing every month. -
Step 4
Okay, now down to the physical side of losing weight. You're probably thinking that this is all crazy and that writing everything down isn't going to cut or burn calories. And you are right. But, the first step to losing weight and starting a new lifestyle is COMMITMENT, and that is what the journal teaches you.
Eating healthy, exercise, you've heard this before. But its all true. It is a fact that at least 30 minutes of a brisk walk or jog, five days a week will burn on average 200-400 calories a day. Jogging burns from 400-600 calories at average, and walking burns 200-400 calories.
So get up 30-60 minutes early in the morning. Or walking on your lunch break at work, go to a gym for 30 minutes. Start small and work your way up. 30 minutes really isn't that much time out of your day. Stay committed and go. If it helps, find a friend or family member or co-worker to go exercise with you.
It takes 2-3 week to form a habit. You want this to be a habit, habits are part of a lifestyle, its who we are.
Go to http://www.nutristrategy.com/activitylist3.htm and find out how many calories you burn for each activity. -
Step 5
If you're nervous about counting calories and fat and carbohydrates, then don't start with that. Relax and just start cutting out fast food, snack cakes, chips and greasy foods. You will be amazed at how much weight that can cause you to lose.
Eat at least one piece of fruit a day and try to add some kind of vegetable to every meal. And DO NOT skip meals. Your body stores food, especially fat when you do not eat. That is also why you feel tired everyday and have that lack of energy that you need for that walk or run.
Either, eat THREE full meals a day, or eat SIX small meals a day.
Drink lots and lots of water. I had a friend once lose almost 40 pounds from drinking water and cutting out fast food and snack cakes. He went from 220 to 180 in three months from starting a healthy lifestyle. -
Step 6
If you feel like you need to do more, start but counting the fat, protein and dietary fiber in the foods you are consuming. The average male needs at least 35 grams of protein in a day, and the average woman needs at least 25 grams. Protein is what our metabolisms use to burn up fat and sugars, protein speeds up the process. Choose foods that are low in fat, especially trans fat and saturated fat. You also want food that is high in dietary fiber. Dietary fiber nourishes our bodies by cleaning out our systems. It also does not absorb into our bodies like fat does and therefore causes us to feel full without eating high amounts of malnutrition foods.
Visit http://www.indoorclimbing.com/Protein_Requirement.html to find your exact daily protein intake. -
Step 7
As said before, it takes two, three, even four weeks to form habits. So start forming healthy habits and start a new lifestyle. Break out of the crash diets and realize that it took time to put on the weight and it takes time to take off the weight. In a couple months you will feel better about yourself from the inside out. You'll feel stronger, thinner, healthier, and happier. Start living today. If not, if you really want to be on a diet, there are diets out there for you, but you still have to stay committed for it to work. The hardest part about diets is the commitment and the time consuming hours of counting and standing on a scale and working out and going to meetings.
I challenge you to try these steps for just 3 weeks, and see if you feel better than you did on your last diet. Start your new lifestyle. And remember to smile.
