With warmer weather around the corner – it is often the time when we think about losing some weight or getting in shape. I wanted to share my story and some tips that I have worked for me.
For the last 8 months I have been on a weight loss journey. I have lost 45lbs so far and hope to lose another 10lbs over the next few months. I am not a weight loss expert but wanted to share what has worked for me – a woman in her 50s and hope that it will inspire you and give you some concrete advice.
Needless to say – I do not have a medical background. This is my personal weight loss story so if you have any health issues – please make sure to talk to a professional.
So, without further ado – here are 10 tips that have worked for me:
1. It really is basic maths!
Weight loss comes down to a simple calculation : you need to consume less calories versus what your body needs. One pound of fat is equal to 3,500 calories according to the Mayo Clinic. To lose one pound you therefore need to create a negative calorie balance over time. You can create the negative calorie balance by cutting back on your daily calorie intake and/or by increasing your activity level. I aim to have a deficit of 400-500 calories per day.
2. Do some exercise EVERY DAY
A little bit of exercise every day will make you feel healthier and more importantly will help you balance your calorie intake. If you do some moderate exercise for half an hour every day –it can easily burn up to 200 calories. I do a 30 min workout every morning in my living room – there is no need for fancy equipment (hand weight are great though). There are many workouts that you can try – YouTube is a treasure trove! The bottom line is that you need to move every day!
3. Do not make any food a forbidden food
As part of the maths, it’s important to allow all food that you like in your diet – I personally love rice so have made sure that it’s part of my diet. If you forbid yourself any food or food group – it will become an obsession!
4. Understand calories
Do your homework and understand the calories in the food that you consume so that you can work out your daily calorie intake.
5. Eat more vegetables
As you decrease your calorie intake – it is still important that your dinner plate still looks full, appetizing and colourful. So, I have greatly increased the amount of veggies I consume. They tend to be lower in calories and will bulk up any meal. I have added mushrooms, broccoli, or cauliflower to so many dishes!
6. Make alcohol a treat not a daily habit
I noticed the biggest weight loss when I cut back on my alcohol intake – I still enjoy a lovely glass of Sauvignon Blanc but it is now an occasional treat. It’s easy to get into the habit of ending your workday with a glass of wine or beer. This can add a lot of empty calories to your day and will weaken your self control. I have replaced my daily glass of wine with sparkling water served in a wine glass – this has really helped me!
7. Hold yourself accountable and have a goal
Make sure that you have a clear goal – whether it is to fit in a special dress or get ready for a vacation – it’s important to visualize how you will feel and keep that goal clear in your mind. This will give you the push you need when you might not feel like it!
I weigh myself once a week and track this weight loss on my phone – I often look at this to see how far I have come along. It keeps me motivated and lets me see what I have accomplished so far.
8. Get support from others around you.
Having a network of people who can cheer for you and give you support can make a real difference. I have gone on this weight loss journey with my husband, and I can safely say that it would be much harder without having someone to support and encourage me when needed! He has also lost 40lb along with me!
9. Forgive yourself if you have a slip up
Some days will be easier than others – it is not easy, and it is a journey. If you have a bad day or bad week – don’t be hard on yourself but remember to motivate yourself to get back on track!
10. Celebrate your successes!
Finally – every milestone you reach should be celebrated! Remember where you started and how are you a feeling now. It will motivate you to keep going.
My aim is to make permanent lifestyle changes so that I can not only lose the weight but keep it off.
I hope that this helps you to take the first step and I will cheer you on! If you have any other tips and tricks – I would love to hear it in the comment section!
Impressive!