How do I start my weight loss journey?
This is probably THE most crucial question to ask yourself when planning to lose weight. Preparation is absolutely key to success, there's no doubt. Your ability to plan your journey properly could be the deciding factor that makes it successful or sends you back to square one.
Step 1 - Food choices
There's absolutely no point deciding to lose weight if you don't plan your food choices. If you keep too much of the wrong food in the cupboard, it'll be too easy to slide back on difficult days and then it's a downward slope to giving up. It's unrealistic to bin and avoid every single food that you're not supposed to eat, so I wouldn't even try. You can plan healthy snacks for inbetween meals, but I do think we need to be realistic; healthy eating is more expensive than eating junk food and you don't always get a choice in what you can afford.
I'd therefore recommend going through your cupboards and use up anything before you start; food that you know shouldn't be there once you've committed to losing weight. Alternatively, if it's in date and unopened, why not donate it to a food bank? That way you'll also feel good about it and maybe, just maybe, you'll be giving someone a treat they would never normally have. Just imagine how much that would brighten up their day.
Then I'd recommend you create a menu for the week -do a month's worth so you can plan in some variety, and from that make a shopping list. Add in a few treats that aren't planned for on the menu, so that you have something to fall back on for difficult days, as this will stop you going overboard on snacking. If you're not sure what to buy, there are lots of menus available online as a guide, like the one below. Personally, if you fed me celery I'd starve first (I hate it), but you get the idea!
A note too, just for reference. I think sending your body in Ketosis is a very bad thing. For example, it isn't suitable for someone with uncontrolled diabetes, and it can give you bad breath & do all sorts of nasty things to your body chemistry. So, that's something I'd definitely avoid if possible. Concentrate instead on portion sizes and choosing the right food for your needs. Compare these meals:
You don't have to stop eating any of these foods but just by altering the quanitites of each, you save a whopping 276 calories. Good, innit! Of course, treats don't necessarily have to be food-related either. There are lots of other ways to reward yourself or cheer yourself up too, so why not plan these in as well?
This is probably the most important thing I want to discuss with you today, and I want you to really, and I mean really, think about this.
Once you've considered your menu and what foods you are going to eat/reduce, the next step is to sort out your commitment. This means finding solutions for every single objection or obstacle you put in your way to stop you losing weight.
For example,when you say: I can't stand for long periods to cook "proper" meals so I end up making myself a sandwich, and I end up eating too much bread, so I give up on my diet bcause I'm not losing enough weight.
There are three ways of resolving this obstacle - they may not be convenient, easy or cheap, but they are all perfectly possible if you really want to solve this issue. 1. Buy ready-made diet meals that you can put in the oven or microwave - not always the most healthy choice though, so choose wisely! 2. Buy a suitable stool, chair and/or table so you can sit down when preparing food. 3. Enlist the help of someone else to do the bits you can't. And you can also cook/buy in bulk and freeze if you have a large enough freezer, so that you have your meals prepped for the whole week.
So, what are your excuses? What are your obstacles? List them all. Then write down a solution for each. Too expensive? Shop in the market at the end of the day when they're giving away fruit and veg at reduced prices. Weather too cold to walk outside? Design a circuit in the house instead.
This is the application of commitment and willpower. And it is crucial to your success. If you can't do this, then you really have to question how strong your desire to lose weight really is. And if it's really not that strong, what are your chances of failing before you've even begun?
All these things below will also help and are well-known, but how effective are they going to be if you don't sort out your obstacles and objections first?
Next time, I'm going to talk about habits and how essential oils and massage can support your weight loss too.
For now, stay safe,