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I lost 100 pounds in a healthy and sustainable way, through healthy eating and exercise (about 90% was food). I am speaking from my personal experience regarding what helped me with my success on my weight loss journey.
BUT FIRST PEEPS – I need to keep it real with you. If you are reading this article, you are probably looking to lose weight QUICKLY?
Here is the deal. I’m pretty sure you didn’t gain all the weight you are looking to lose in a week. Am I right? So you shouldn’t expect to lose it in a week!
It’s going to take some time to get the weight off. It is most important that you do so in a healthy way.
That is my tough love. Now, without further ado, here are my top ten tips to SPEED UP your weight loss in a healthy and sustainable way.
(1) DRINK WATER
- Water helps speed weight loss.
- Studies show that drinking more water can increase the amount of calories you burn.
- Often we mistake thirst for hunger signals. If you are feeling hungry, drink a glass of water first.
- Drinking water can act as an appetite suppressant.
- You will feel fuller more quickly.
(2) EAT LEAN PROTEIN
- Protein is satiating! It will help you feel fuller for longer.
- The digestion of protein requires more calories than digestion of carbs or fat (which are more easily broken down).
- Protein is a building block to build muscle. Muscle “burns” more calories than fat.
(3) EAT LOTS OF VEGETABLES
- Veggies can provide you with volume to fill your belly and not as many calories.
- If you eat a handful of baby carrots vs. a handful of potato chips – there are many more calories in the potato chips in the same amount of volume.
- Vegetables are nutritional powerhouses. Period.
(4) CUT THE ALCOHOL
- Alcohol is high in calories with no nutritional benefit.
- Ever notice when you drink, you want to eat everything in sight? Alcohol inhibits your ability to exercise self-control and make good choices (food choices and otherwise)!
(5) INCREASE YOUR MOVEMENT
- Exercise burns calories (yes, I may be stating the obvious).
- Exercise can take many forms from running a marathon or lifting weights, to going for a walk, parking farther from the grocery store or taking the stairs instead of the elevator.
- Small increases in exercise can have a compounding effect so find that parking spot farther away!
(6) GET YOUR MIND OFF FOOD
- Oftentimes, mindless eating is motivated by something other than actual hunger. Feeling bored? Depressed? Don’t walk toward the fridge.
- If you find your mind wandering toward food and you know you aren’t hungry, do something productive instead to distract yourself. You can set a simple positive activity that you can substitute.
- For example: Drink a glass of water first (see #1 above!). Other examples: go for a walk, fold the laundry. Any positive activity you can substitute.
(7) PLAN AHEAD
- The more prepared you are, the better choices you can make.
- Ever notice when you allow yourself to get super hungry and haven’t pre-planned options, that you grab the first thing in sight? *Cough* Burger King Drive-Through *Cough*
- Make healthy ready-to-grab snacks and have them ready when you need them.
- Don’t go into a party with appetizers and desert galore without a plan. Eat ahead of time. Set parameters for what you are going to eat. Bring a healthy option.
(8) WRITE DOWN YOUR GOALS
- Writing down your goals allows you to analyze what actionable steps are needed to meet those goals.
- You want to lose 5 pounds? You need to WRITE DOWN exactly what you are going to do every day to meet that goal.
- Example: I will go on a 30 minute walk, 3 times per week. I will eat daily calories between 1800-2000 (example numbers only – you can calculate your daily calorie requirements HERE).
- Writing down your goals also helps with accountability. Putting something down in black and white will make you more accountable to yourself. Do you want to write something down in clear black and white, say you going to follow it and then not follow through? NOPE. Hold yourself accountable.
(9) TRACK YOUR GOALS
- Adding on to #8 above, create a visual way to track your goals. This can mean writing down your food in a journal or creating a check-mark board to check off your workouts.
- This provides you with a visual reminder of what you are seeking to accomplish in the future and a reminder of what you have accomplished so far.
- I like to create a wall chart to document my workouts. I like to use bright colors. When I look at the chart it reminds me that I need to hit certain goals for the week. It also reminds me of what I have accomplished thus far (lots of colors)!
- This is my MOST IMPORTANT and non-sexy tip for weight loss.
- Your weight gain did not happen overnight. It was a gradual accumulation of choices that you made.
- You need to reverse that pattern and start to accumulate good choices. Eat a salad instead of a donut. Go for a walk when you don’t feel like it. Take the stairs instead of the elevator. It all adds up.
- If you have a bad day DO NOT GIVE UP. If you slip up, that does not give you permission to eat pizza and ice cream the rest of the day. Get back on it and stick with it.
(11) BONUS TIP
- Give yourself permission to make your health a priority. Remember, you can’t take care of those you love if you don’t take care of yourself.
If you want to hear more about my weight loss journey and how I lost 100 pounds and kept it off in a healthy and sustainable way, please join my newsletter for ongoing weight loss tips and healthy recipes.
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Lastly, if you have any questions, please email me. I am happy to help!