So I started watching my weight and exercising about a month ago and I lost 5 pounds. So you may ask why should I take advice from you? You're completely right. But I am happy about my 5 pound weight loss because it's 5 pounds of progress and hard work. I am just happy I am not in the same position I was in 1 month ago, it's great.
This is what I have learned so far:
1) You need to make sacrifices: For about 3 weeks, I would go exercise but not amend my diet too much and saw little progress. I realize you do have to cut back on what you eat. When you are not motivated to exercise, you have to realize not everything in your journey is going to be fun but you are sacrificing your time and effort for the end goal. Make a sacrifice, not it's not going to be easy each and every time but try to push yourself, you can do it. And if you don't, pick yourself back up and try and try and try.
2) Use measuring cups: weight loss is about portion control. You need to look at food labels and see how much you are eating every time. If you are not sure how much you are eating, use a measuring cup. They are super cheap and will help you lessen the amount of food you eat. You won't want to eat the extra calories if you don't have to (i.e. if you are no longer hungry after an actual, real serving size) and you will be surprised how full you feel by eating a smaller amount of food.
3) Count calories. No, you are not a walking nutrition calculator. You need to track your calories to know what you are eating. Remember that just cutting 250 calories in a day can lead to a half of pound of weight loss! I use Myfitnesspal, it's free and you can scan your products' barcodes and upload all the nutrition content without having to type it all in. Technology now-a-days, I tell yah!
4) Drink liquids: My family eliminated juice from the house while I was growing up. I think that's great since processed drinks are packed with sugar but it led me to only drink water. I realized that was all I was drinking along with the occasional coffee. Water just wasn't cutting it as far as satisfying my taste buds or even thirst. Anyhow, I realized I could incorporate low- to no-calorie drinks like teas, zero calorie powdered drinks like Crystal light and homemade juices. These are super satisfying and keep me satiated between meals. Tea is also super healthy for you are there are so many roots and herbs to try, that's a whole 'nother post! Also, drinking tea or anything a bit bland with your dessert will lead you to eat less sweets. It slows down your process of eating so by the time you feel full, the amount of food you eat will be lower than if you were consistently eating food for that same amount of time.
5) Focus on Macros: Calorie deficits are important. If you want to do that and not feel hungry, focus on macros! Eating only one food group a day will lead your body to crave whatever it is you are not eating. If you try to pack all your meals with as many minerals, nutrients, vitamins, fiber, protein, even a little healthy sugar (that's another post in and of itself!), your body will be satisfied and you'll feel less hungry pangs. That is what separates a healthy meal from fast food. Fast food is heavily processed, striped of it's nutrients, with added sugars and fats so within a couple of hours or less, you are back to craving food. It's a vicious cycle.
6) It's mental: Ultimately, your why has to matter to you. Do you want a boyfriend? Do you want to fit into those cute pants? Do you want to take nice pictures at a big event? Anytime you want to eat something that surpaces your calorie limit for the day, ask yourself if it's worth it. Just try not to eat it that one time and after that, it will get much easier. Do not starve yourself. You do need to exercise a little bit of will power but if you eat right, it won't be that bad.
Stick to it, this is ultimately for your health and that, my friend, is priceless!
This is what I have learned so far:
1) You need to make sacrifices: For about 3 weeks, I would go exercise but not amend my diet too much and saw little progress. I realize you do have to cut back on what you eat. When you are not motivated to exercise, you have to realize not everything in your journey is going to be fun but you are sacrificing your time and effort for the end goal. Make a sacrifice, not it's not going to be easy each and every time but try to push yourself, you can do it. And if you don't, pick yourself back up and try and try and try.
2) Use measuring cups: weight loss is about portion control. You need to look at food labels and see how much you are eating every time. If you are not sure how much you are eating, use a measuring cup. They are super cheap and will help you lessen the amount of food you eat. You won't want to eat the extra calories if you don't have to (i.e. if you are no longer hungry after an actual, real serving size) and you will be surprised how full you feel by eating a smaller amount of food.
3) Count calories. No, you are not a walking nutrition calculator. You need to track your calories to know what you are eating. Remember that just cutting 250 calories in a day can lead to a half of pound of weight loss! I use Myfitnesspal, it's free and you can scan your products' barcodes and upload all the nutrition content without having to type it all in. Technology now-a-days, I tell yah!
4) Drink liquids: My family eliminated juice from the house while I was growing up. I think that's great since processed drinks are packed with sugar but it led me to only drink water. I realized that was all I was drinking along with the occasional coffee. Water just wasn't cutting it as far as satisfying my taste buds or even thirst. Anyhow, I realized I could incorporate low- to no-calorie drinks like teas, zero calorie powdered drinks like Crystal light and homemade juices. These are super satisfying and keep me satiated between meals. Tea is also super healthy for you are there are so many roots and herbs to try, that's a whole 'nother post! Also, drinking tea or anything a bit bland with your dessert will lead you to eat less sweets. It slows down your process of eating so by the time you feel full, the amount of food you eat will be lower than if you were consistently eating food for that same amount of time.
5) Focus on Macros: Calorie deficits are important. If you want to do that and not feel hungry, focus on macros! Eating only one food group a day will lead your body to crave whatever it is you are not eating. If you try to pack all your meals with as many minerals, nutrients, vitamins, fiber, protein, even a little healthy sugar (that's another post in and of itself!), your body will be satisfied and you'll feel less hungry pangs. That is what separates a healthy meal from fast food. Fast food is heavily processed, striped of it's nutrients, with added sugars and fats so within a couple of hours or less, you are back to craving food. It's a vicious cycle.
6) It's mental: Ultimately, your why has to matter to you. Do you want a boyfriend? Do you want to fit into those cute pants? Do you want to take nice pictures at a big event? Anytime you want to eat something that surpaces your calorie limit for the day, ask yourself if it's worth it. Just try not to eat it that one time and after that, it will get much easier. Do not starve yourself. You do need to exercise a little bit of will power but if you eat right, it won't be that bad.
Stick to it, this is ultimately for your health and that, my friend, is priceless!
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