Losing weight is hard. Keeping it off is even harder. Why? Habits. If you’re trying to lose weight for good this time, take a few minutes to read through this post, I’m pretty sure it’s gonna help.
“I’m gonna try that cayenne pepper and lemon thing. Our notary lost 50 pounds doing that.”
A former colleague of mine had been trying to lose the same 40 pounds for as long as I had known her (about 3 years).
Even though she often said she’s fine the way she is. And I agree she’s a wonderful person and is still a dear friend of mine, even though we don’t see each other that often anymore.
The thing is, she really wanted that change and even though she was “fine”, once a seemingly easy solution like the Master Cleanse presented itself – she was all eyes and ears.
So when she saw that notary (who was overweight before) and Beyoncé lose weight with the Master Cleanse as if it was nothing, she got excited.
There it was again – the goal of fitting into that dress she bought before she had a baby 4 years ago, wearing a bikini on the beach without having to cover up and just feeling confident about the way she looked.
Well, in the end, my friend didn’t do the Master Cleanse and her notary gained all that weight back after a couple of months.
And this, unfortunately, is very common. I’ve seen it happen to most people who’ve been trying to lose weight for years, including many of my friends and family (about 60% of my family members are overweight, for women – especially after they get babies, so I can’t wait for that happy day).
The thing is: they either don’t start at all, or try a quick fix.
How To Lose Weight And Keep It Off
The thing is, to achieve anything worth while, the one thing you need most is consistency.
Not being perfect at it, not being hard on yourself, but being consistent.
You rarely make a major change, because you’ve done something once. Even if you did it perfectly.
So this quick fix mentality needs to go.
Now how long can you do the Master Cleanse for?
You cannot be consistent with something like the Master Cleanse.
You can’t be consistent with something that’s
1. hard and
2. doesn’t really feel good.
To lose weight and transform your health you need to fall in love with the habits, that are gonna take you there. So, the real goal when you’re trying to lose weight is not to look great and lose weight, it’s to develop the habits that you’re gonna practice even after you achieve what you want.
That’s the difference between Beyoncé and the notary.
That cleanse worked for Beyoncé because she’s always been someone who ate healthy, worked out and was dancing most of the time.
But for someone like the notary, who sits for a living, overeats and has a love affair with sugar, the Master Cleanse doesn’t do a thing.
Because after that’s done, the notary is very lost and goes back to what she knows.
Now let’s get into some general tips to lose weight for good and improve your health.
Focus on Feeling Good
The habits we wanna develop and practice should feel good.
Because even if something is hard, if it feels good and helps you get where you wanna go – you’re more likely to do it again.
And it will be hard only for a while.
For example I know people recommend drinking apple cider vinegar to suppress appetite. Well, I don’t like apple cider vinegar on its own. If I try to make this a habit – it will be something I hate and eventually won’t do it. But I know the other thing that suppresses appetite is working out. I like working out. So I do a 10 minute workout.
Do the thing you actually enjoy.
Then there’s the next tip.
Do it first
You probably have a set of habits and things you’d rather do instead of doing something that’s hard, but feels good and will bring you more benefits along the way.
For me, that’s drinking coffee instead of water.
So what I’ve now committed to doing is do the right thing first, which is drinking water. When I do that often enough, I actually stop craving coffee (which is HUGE to me).
Another thing: usually in the morning I would just grab my phone and scroll through stuff. That’s easy, even though it doesn’t really feel good – I do it anyway. The habit that makes me feel really really good in the morning is exercise. Now that habit requires more effort. What I now do is: I wake up and exercise for at least 5 minutes before I look at my phone. 5 minutes feel so good, that I do more after that.
Remember: Today is the right day to start.
Stop hesitating and waiting for everything to be perfect. People are afraid to even listen to common sense and start eating healthy, just because they’re not sure if that’s gonna work for them. Because they’re not sure if there isn’t a shortcut somewhere. (there isn’t, trust me!)
Don’t wait and don’t hesitate. The more time you spend looking for the perfect solution, the less time you have to enjoy the ride and the results.
Plus the more you exercise a bad habit, the harder it becomes to develop a good habit. Start now.
Manage your expectations.
You know, at the beginning of the year I was at the heaviest I had been my whole life. I’m not overweight, but that weight gain just didn’t feel right. I was sitting for too long, was stressed and overate. That reality felt so uncomfortable, so not me, that I just wanted to get out of there. I wanted to escape as quickly as possible from this situation.
So I said: I’ll lose those 20 pounds in 2 weeks and be done with. Well, the 2 weeks went by and I was even heavier. Those expectations put so much pressure on me, that I would self-sabotage just to prove to myself how insane that goal was.
Then I just decided to take it step by step. How much on average do people lose in a week anyway? I knew it was about 2 pounds.
So losing those 20 pounds would take me 10 weeks or about three months.
Not two weeks.
Once I started taking it step by step (like week one I will weight ___, week two I will weight ___, and so on…) I started losing weight and feeling better.
Now I still haven’t lost all the weight, but 10 pounds is better than nothing. The point is to be realistic and to keep going in the right direction.
After failing so many times at the same thing, we sometimes lose hope that we’re ever gonna achieve what we want. We’re too much of a failure.
And diet programs and supplement suppliers are no help here. People always make you think you need their stuff to achieve what you want. That you’re lost without those things and you’ll never be healthy if you don’t follow their advice. You need probiotics, you need fat burners, you need a detailed plan, you need a community…
Actually, you’ve got everything you need:
You’ve got a body (great start!), you’ve got information, got healthy food and you’ve got time (don’t use that excuse!). That is all you need to lose weight.
I’ve heard different things for years from my mom:
“I can’t lose weight, because I have Hashimoto.” or “I can’t lose weight – it’s my genes, your grandma was also heavy.”
Both of these are true, but here’s what happened.
Once she started eating healthier (no plan, just cutting out junk food) and walking more – the weight came off quickly. She’s not quite there yet, but on her way. Magic, right?
Trust that a healthy body is not reserved for special people. It’s everyone’s right – yours too.
If you use common sense with your food choices and habits, you’re gonna feel and look better sooner than you think. Life’s not against you.
Now, let’s get more specific and take a look at the habits that can make a big change in your health and life.
Lose Weight and Keep it Off With These Habits
1. Drink water.
Such an underestimated tip. Water is where life starts.
Today we’re so dehydrated, we don’t even know what it feels like to actually be hydrated.
We’re constantly complaining how we’re tired, in pain, can’t focus…
Here’s a little known secret: water can fix all of that.
The other great thing about being hydrated is that you stop craving bad things. There are synergies among foods and when you drink enough water you actually start craving foods that have water in them. Yes, those are vegetables.
So drink more water.
2. Move, even if you don’t exercise.
Being in one place can’t help a lot with weight loss or with feeling good. And it is boring. Out of that boredom you end up overeating. Taking a walk or simply stretching is better than not doing anything. Do something you enjoy.
3. Eat, don’t diet.
Most diets are focused on what you can’t have and what you need to eat in excess. Good examples are high-protein diet, Atkins diet, ketogenic diet, high-carb diet….diet diet diet. These diets are hard and can go very wrong if you just simplify the concept to eating more of one macronutrient and avoid the other.
You need to look for diversity in what you eat, for different nutrients that come from different foods.
So eating chicken breast with broccoli every night is not the best strategy. It’s important to develop a healthy relationship with food.
The most important distinction you need to make between foods is natural (one ingredient foods) & processed foods (even if seemingly healthy).
Just so you know – your body did evolve on the natural stuff, so that’s what you can process. The other stuff? Well your body doesn’t know what to do with it. Process your own food and don’t use what someone else already processed and prepackaged for you.
4. Learn to cook healthy.
There’s a big misconception about cooking healthy and it’s that it takes a long time.
Most healthy meals take less than 20 minutes. A salad takes 10 minutes to make, a smoothie takes 5 minutes to make, this soup took me about 20 minutes to make…
In fact I always keep in mind this as a rule of thumb:
If it takes more than 30 minutes to make – probably not that healthy anymore. Start cooking.
5. Don’t be hard on yourself.
Relax. If you beat yourself up you’re not gonna make anything better.
Be kind and forgiving.
If you fall off the wagon, don’t make a big deal out of it, forgive yourself and focus on catching it. The sooner you do that (so today, not tomorrow), the less time you’ll spend chasing that wagon.
We’re all human and make mistakes, and that includes you too.
So. If you’re up to it, during the next 48 hours, just do your best to practice the right thing first, without hesitation. There’s always time (and opportunity) for a bad habit, so don’t feel like anything is forbidden. Just focus on the things you wanna do first.
- Get a big bottle of water and keep it in reach all the time. Whenever you have a craving – drink a sip of water first (Yes, you’ll need to do it a lot at first!).
- choose 3 healthy recipes for the next 2 days and make them ahead
- start exercising every day for 20-30 minutes – try this workout plan, if you’re a beginner.
- use these 11 tips to reduce stress daily
I hope after the 48 hours you see that you can actually do this. Let me know how those 48 hours go and sign up for email updates to get new recipes, workouts, tips and extra stuff I share only with my subscribers!