Change your lifestyle and witness the transformative power it has on your weight as you embark on the journey to a healthier you.
Are you tired of struggling with your weight and feeling trapped in unhealthy habits?
Are you tired of fad diets and quick weight loss fixes?
Or...
Have you ever told yourself, "I'm going to start eating healthy tomorrow!"?
Then, tomorrow comes, and you're like, "Hmm, maybe I'll start next week."
If so, congratulations: You're normal.
This feeling of "I want to change but also don't want to change" is called ambivalence.
On one hand, you might really want to change your lifestyle and become a healthier, stronger version of yourself.
On the other hand, that sounds like a lot of work. Your current way of doing things is so comforting and familiar.
While ambivalence is normal and expected, people can also get stuck: As you (sometimes unconsciously) weigh the pros and cons of change, you don't actually take action.
If you find yourself at such an impasse, we suggest asking yourself the following questions:
The answers to these questions are revealing.
All behaviours, no matter how "self-sabotaging" they may seem, serve a purpose.
Your answers to these questions will tell you WHY you feel resistant to change.
You also discover what purpose a current behaviour serves and what you might lose if you give that behaviour up.
For example, maybe you want to stop snacking at night, but it also helps you calm down or avoid thinking about a stressful relationship.
Maybe restricting calories is starting to cause health problems, but it also gives you a sense of control when life feels too chaotic.
No wonder you feel such a push-and-pull.
The good news
Once you know how your current behaviours serve you, you can come up with replacement behaviours that support you in the way you need to be supported without sacrificing your larger goals.
So, spend some time working on the two questions above. When you have made a breakthrough, it's time to take control and make a change.
If you want to lose weight and keep it off for good, it all starts with improving your lifestyle. By altering your lifestyle, you can transform not only your weight but also your overall well-being. Embracing a healthier way of living is not just about losing weight; it's about cultivating sustainable habits that nourish your body, mind, and soul.
Here are some practical tips and strategies to help change your lifestyle and get you started on your weight loss journey.
One of my mentors once told me, "For things to change, you have to change. For things to get better, you have to get better". In other words, if you keep doing the same things, you'll keep getting the same results. If you want lasting results, you have to be willing to try something different and become better.
Once you take responsibility for your appearance and well-being and realise that your current lifestyle might be holding you back from losing weight and staying healthy, you're ready to make some changes and approach things differently.
Losing weight and staying healthy is about gradually making small changes to your eating, exercise, and overall lifestyle habits.
Every decision we make is a choice. You can choose to keep living the way you are and struggle with your weight, or you can choose to make some changes, try a different approach, and take control of your weight. It's normal to doubt yourself at first, but once you start taking action and see results, you'll gain more confidence in yourself.
If you're not ready to make changes, losing weight will be difficult.
It's never too late to start losing weight and improving your life. As an old Chinese proverb says, "No matter how far you have travelled on a wrong road, you can turn back".
Identify your "why."
Why do you want to lose weight?
Why do you want to fit into that smaller dress size?
Your "why" should be emotionally powerful and strong enough to drive you into action. It will serve as your fuel to stay motivated and reach your goals.
There will be times when you feel distracted, doubtful, faced with obstacles, or experience setbacks. If your "why" is weak, you're more likely to give up. However, if you have a deeply emotional "why," you're more likely to stay committed and keep pushing forward.
Some common reasons for wanting to lose weight may include:
Once you find your true "why," you'll be automatically motivated. It won't matter if it's too hot or cold outside to exercise. You won't allow distractions to derail you, no matter what challenges come your way. When you find your "why," you'll find a way to overcome any obstacles.
Having a positive attitude, being open-minded, and having the courage to change is crucial. It may be challenging at first, but it's essential to have faith in yourself. Your success in managing your weight depends on your attitude, beliefs, and willingness to make significant changes.
Think and adopt the mindset of a lean, fit, strong, and healthy person. As the saying goes, "If you want to succeed, surround yourself with successful people." If you aspire to be lean, fit, strong, and healthy, surround yourself with individuals who embody those qualities. If this feels intimidating or uncomfortable initially, start by reading books about lean, fit, strong, and healthy people to inspire and motivate yourself.
Achieving weight loss success isn't solely about willpower. It's about proper planning and organisation. When you plan effectively, you eliminate the need to rely solely on willpower.
Just as it takes time and effort to lose weight, it also takes time and effort to maintain a healthy weight. That's why adopting the mindset of a lean, fit, strong, and healthy person is beneficial.
I'll use myself as an example. Please don't assume that it's effortless for me to stay lean. It still requires planning, time, and effort to maintain my physique. I believe in myself because I've already made the necessary changes and achieved my goal. To stay lean, fit, strong, and healthy, all I have to do is simply continue the consistent habits that got me there in the first place.
Recognise that this is a gradual, step-by-step process that requires planning, patience, consistency, and effort over time. It won't happen overnight. Remember, you didn't become overweight overnight, either. Start with small, achievable steps that become ingrained habits over time.
Don't give up! Perseverance is key. It's normal to have days where you veer off course and feel like you're failing. Don't worry. This happens to everyone. Just get back on track the next day and keep going. Be kind to yourself and learn from your mistakes and setbacks. Instead of dwelling on them, focus on improvement and moving forward.
The secret to maintaining a healthy weight in the long run is to continue living the lifestyle that helped you achieve it initially. If you genuinely enjoy that lifestyle, you'll find success. However, if you didn't enjoy it, it's important to make some changes until you find a lifestyle that works for you. Otherwise, managing your weight will be a constant struggle.
The key is to gradually incorporate enjoyable and sustainable healthy habits into your life, one step at a time. These changes should bring you the desired results and be sustainable for the long term.
It took me years to gradually change my eating habits, one small habit at a time. My exercise was never an issue. I just needed to improve and master my eating habits.
Set realistic weight loss goals
Determine a healthy and achievable weight loss goal that is specific, measurable, attainable, relevant, and time-bound (SMART).
Create a balanced and nutritious meal plan
Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary drinks, and high-calorie snacks.
Click the link if you would like a free nutrition plan that's personalised for your goals and eating preferences.
Practice portion control
Be mindful of portion sizes and avoid overeating. Use the portion control guide to become more aware of appropriate serving sizes.
Practice mindful eating
Pay attention to your eating habits and listen to your body's hunger and fullness cues. Avoid distractions while eating, such as watching TV or using electronic devices, as this can lead to mindless overeating.
Stay hydrated
Drink plenty of water throughout the day. Staying hydrated is vital for overall health and can also support weight loss.
Incorporate regular physical activity
Engage in regular exercise to burn calories and improve overall fitness. Aim for at least 120 minutes of moderate-intensity aerobic activity or 60 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises.
Find enjoyable forms of exercise
Choose activities you enjoy, whether it's walking, swimming, dancing, or playing a sport. This will make it easier to stick to your exercise routine and make it a sustainable part of your lifestyle.
Get enough sleep
Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hunger hormones and lead to increased cravings and overeating.
Manage stress
Find healthy ways to manage stress, such as practising relaxation techniques, engaging in hobbies, or seeking support from friends and family. Stress can often lead to emotional eating or unhealthy food choices.
Seek support
Consider joining a weight loss support group, working with a registered dietitian, or seeking guidance from a healthcare professional or nutrition and fitness coach. Having a support system can provide accountability, motivation, and guidance throughout your weight management journey.
Remember, by changing your lifestyle and embracing a healthier way of living, you can achieve weight loss, improve your overall well-being, and cultivate sustainable habits that nourish your body, mind, and soul.
How to kickstart your weight loss