This is how I lost over sixty pounds and have kept it off for over twenty years:
Have you ever heard someone say, “You are what you eat”? Thank goodness this is not literally true. If it were, I’d resemble the McDonald’s menu circa 1990. Unfortunately, however, the saying has some merit. Fast food was a major staple during my adolescence. If we didn’t eat fast food, we usually ate convenience food - those pre-packaged frozen meals that were easy to heat up and were full of preservatives and calories. As a result of my diet, I struggled with my weight for many years.
During my teen years, I tried all kinds of diets, but nothing ever stuck. I’d lose some weight and then gain it all back with a little extra. It was a frustrating roller coaster that left me feeling self-conscious and even embarrassed by my body. It wasn’t until college, when I started to take a holistic approach to my health, that I saw lasting changes in my weight, my health, and my body image.
Here is what I now know:
Diet plans (WW, Paleo, Keto, etc.) can be helpful, but diet plans alone are not the answer, and they are not one size fits all. It’s helpful to understand your body type and how your lifestyle impacts your health. So, before beginning a diet plan, do your research and talk to your doctor.
Moderation is key. Regardless of whether you are using a diet plan or are just trying to watch what you eat, moderation is your friend. Diets that leave you feeling deprived aren’t sustainable. You’ll find yourself constantly craving things that you’ve labeled off limits. If you have a will of steel, you’ll overcome the cravings…eventually. Or, if you’re like most of us, you’ll resist and resist until you just can’t any more and then you’ll crumble and give into the cravings. Once you’ve binged on the one thing that seemed to control your thoughts for weeks (which, by the way, you didn’t want all that much until you told yourself it was off limits), you’ll feel dejected and completely disappointed in yourself. If, however, you learn to control your portion sizes and your junk intake, you’ll create eating habits that are sustainable. So, when that cookie craving hits, you’ll know it’s okay to have one. Eating that one cookie will satisfy the craving, but by keeping it to one, you will not hate yourself, and you won’t have derailed your health goals.
EXERCISE! There is no way around it. Your body needs exercise. Does that mean you have to become a gym rat in order to reach your health goals? Absolutely not. You do, however, have to get moving. Most of us spend a good portion of our days sitting. At work, we sit. At home, we sit. Traveling from one location to another, we sit. So, how do you work exercise into an already hectic schedule? Well, first of all, one thing I’ve learned in my own life is that I typically have plenty of time to do the things I want to do, so telling myself that I don’t have time for exercise is a complete and utter lie. I owe myself better than that. Secondly, creating a routine is essential. Whether that’s getting up 30 minutes early to do some yoga or to go to the gym or if that means that you exercise at home while watching your favorite TV show, just do it. The first two weeks will be work, but if you stick with it, your daily exercise will become as necessary to your day as showering or brushing your teeth. (Also, remember that exercise comes in lots of forms. Find what works for your lifestyle and your body.)
Don’t keep your goals to your self. We all need to feel supported, so share your goals with someone you trust. If we don’t verbalize what we want, it’s very easy to justify not working toward that goal. Find yourself an accountability partner who will encourage you when you want to give in or when you want to pretend that your goal never existed, and be upfront and honest with that person! (It’s easier to lie to ourselves than to others)
Love yourself just the way you are!!!! Negative self-talk is a sure fire way to fail. Remember, no one is perfect, so don’t beat yourself up. Be grateful. Be positive. Be intentional every day.
Check your mindset. If your health goal is to lose weight, you have to change the way you think. When I gained a bunch of weight in my late teens, I did so because I believed my own negative self-talk. I told myself I was fat, not worthy, less than in some way shape or form. My eating habits and exercise habits reflected that mentality. Then I started watching my skinny friends, and I realized that they weren’t skinny because they had superior genetics. They were skinny because they said “no” to that second piece of pizza. They ate fruits and vegetables and didn’t drink soda every day. They exercised regularly. Admitting to myself that my weight problem was my own doing was a hard pill to swallow, but once I admitted that my health was under my control, I realized that improving it was also under my control. I started thinking like a skinny person who didn’t want to gain weight versus an overweight person trying to lose weight. For example, if I was offered a piece of cake, I’d ask for half a piece instead of asking for seconds. I quit the soda and opted for water. I exercised not because I was fat and needed to lose weight. I exercised because that’s what healthy people do. Changing my perspective changed everything.
Think beyond the pleasure of the moment. Don’t skip the workout just because the next episode of The Handmaid’s Tale was just released. Think about how you feel after sitting on your butt for an hour versus how you’ll feel after getting a good workout in. Don’t eat an entire bag of Twizzlers simply because they taste so good. Consider first how you’ll feel after the bag is gone. Trust me, after the first three, the thrill is gone.