Like most of the world, you’re probably a busy person. Between working, trying to practice self-care, taking care of the kids, and keeping optimistic during these crazy times, there is one thing that is climbing along with your stress: your weight.
If, by the end of this article, you find yourself thinking, “Is this me?” measure your waist or see how your clothes a few months ago fit. Then you’ll be able to gauge what exactly you need to do to be your very best self – pandemic or not.
Through my experience as a Fat Loss Expert and coaching people throughout quarantine, I’ve found that clients began losing weight (and keeping it off) by focusing on building sustainable habits through consistency and accountability.
By adopting these new habits, my clients have learned that putting themselves in a calorie deficit has helped them to lose stubborn weight. When the number of calories you consume matches the number of calories you burn, your weight will remain stable, and you can focus on maintenance over the loss.
Develop consistency, sustainability, and persistence in these areas to lose weight:
- Effective workout
Here’s why this is works: the only way to lose weight for good is by eating a healthy diet, working out, and having a sturdy mindset over a long period of time to change your lifestyle.
And here’s my tried-and-true method to apply this:
Focus on committing to 90 days of eating healthy, working out, and improving your Mindset – with extreme accountability for best results.
Develop a Mindset:
One of the biggest reasons I see so much yo-yoing in weight is because of the person’s Mindset. Your Mindset dictates your behavior, your behavior dictates your actions, and your actions dictate your end result.
To succeed in your weight loss journey, you will have to overcome the impatience and short term fixed Mindset associated with weight loss.
I won’t tell you that it won’t be hard, because it will be, so a “quick” fix approach will never benefit you in the long run.
So here’s what really works: developing habits that lend themselves to a consistent and persistent mindset.
Here’s how to develop this Mindset:
There are so many reasons to develop these specific mindset habits, so let me hit you with some facts:
- If you can commit to these behaviors, you’ll keep the weight off – for good
- You’ll look in the mirror every single day and feel incredible about the skin you’re in.
- Your self-confidence? THROUGH THE ROOF! Find your happy place.
Practice Self Affirmation
Little acts of self-love train your subconscious mind to mimic who you want to become. Over time, you will win the internal battle over quick fixes and making excuses. But, in order to lose weight, you will have to put in the work.
Here’s how to develop a consistent and persistent mindset:
Wake up every day and tell yourself: “I am strong, consistent, persistent, and I show up for myself every day.” Repeat this for 90 days to form a habit.
Exercise is a great way to drop the scale over time. A common problem most people encounter is focusing on how many sets they need to complete and how much cardio they need to do in order to achieve their desired weight loss.
Focus on exercise, consistency, and compliance to see a change in your body and weight over time.
Exercise improves your health by fighting off osteoporosis, lowering blood pressure, relieving stress, and improving your overall well-being, but isn’t a primary source for weight loss.
If you’re not able to consistently complete your workouts, how many sets and reps become irrelevant. Have fun with it; then you’ll be able to focus on daily habits such as:
- Walking 3-4 times a week for 30 minutes.
- Whole-body workouts (for example, squats, push-ups, planks, reverse lunges, carrying groceries)
- Whole-body weighted workouts (such as dumbbell squats, dumbbell rows, etc.)
For best results: Workout 3-4 times a day for 30 minutes, and on non-workout days, walk for 3 days a week for at least 90 days.
Focus on Healthy Eating
Healthy eating is single-handedly the most challenging aspect of losing weight. The concept of portion control and healthy choices can be overwhelming, especially if you’re accustomed to eating certain ways or have adopted certain bad habits over the years.
Throw in the word “diet,” and you’re about as excited as a company-wide mandatory Zoom meeting.
The goal is to be consistent and compliant in your eating plan, not overly restrictive.
Eating healthy will decrease stress, make you feel stronger and healthier, and eventually become second nature in your routine!
Here’s how to get on the right path:
Focus on your compliance. This goes based on food preferences and what you can comply with consistently. If you work full-time or have a busy schedule like most people, having six meals a day may not work for you. Find a plan that’s nutritious, fits your schedule, and above all, doesn’t suck.
Here’s how to Eat Healthy for Weight Loss:
- Fill up on 2 servings of fruit in the morning and 2 servings of veggies at night.
- Eat 4 servings of protein a day, which equals about the size of your palm.
- Drink a protein shake before lunch and dinner to avoid overeating.
- Drink ½ of your body in ounces of water daily.
- Opt for kiddie portion sizes if you have to eat fast food.
- Eat healthy fats with protein before bed to stop late-night munchies, like rice cakes and peanut butter.
Try these tips for 90 days, and I guarantee you’ll feel like a brand new person. Remember compliance, not perfection.