5 Habits For Weight Loss
Five years ago, I began my weight loss and overall health & wellness journey that resulted in my 75-pound weight loss!! I have kept the weight off since and my body has been completely transformed!!! I’m sharing the 5 Habits that will lead you to the same success here!
Five years ago, I began my weight loss and overall health & wellness journey that resulted in my 75-pound weight loss!! I have kept the weight off since and my body has been completely transformed!!! I’m sharing the 5 Habits that will lead you to the same success here!
By 2018 I had gained a whopping 85 pounds since my post-pregnancy weight from my third pregnancy. I weighed 220 pounds and was wearing a size 18. I was at the heaviest weight I had ever been, even during any of my 3 pregnancies. I was struggling with anxiety & depression and had no motivation or confidence. Multiple times I had to awkwardly correct people who asked when I was due, because they assumed I was pregnant…I hated to be in public because I was so ashamed with how I looked!!! I knew I wanted something different for myself, and as a mom of two, for my kids. However, the thought of making a change was so overwhelming.
I finally found my motivation in 2018 after running into an old friend at the grocery store and being completely embarrassed by how I looked. At that moment I decided I was going to make a change! I have lost 75 pounds and have successfully kept it off for more than 2 years!!! I have so much energy, I feel great, I love how all of my clothes fit and my confidence is the highest it’s been in years!!!
In this blog post I will share the 5 habits that helped me lose 75 pounds and keep it off!!!
The 5 habits that completely transformed my body:
-Drink Lots of Water
-Eat Whole Foods
-Move Your Body Every Day
-Create Small Goals
-Track Your Weight
So if you are ready to lose weight and regain your energy, confidence and your life, then you are in the right place! I am going to share how I lost 75 pounds and the steps to follow so you can do it too!!! Your body transformation story is waiting…so let’s get started!!!
Drink Lots of Water:
Drinking lots of water is essential to weight loss and it’s one of the easiest habits to start! All you have to do is drink more water!! Water is what keeps everything moving, it increases energy, flushes out toxins, and boosts the immune system! Drinking lots of water also helps you feel full.
Start drinking water as early in the day as possible. I recommend drinking a bottle of water (at least 8-12 ounces) before you eat or drink anything else at the start of the day. Drink water with breakfast, lunch, and dinner. Bring a water bottle with you everywhere you go, it’s an easy way to help reach your daily goal. If you always have water available and in front of you will drink more. Now you’re probably thinking, “but if I drink all this water than I will have to pee all the time!”. Yes, you will, lol! But drinking this much water keeps your body hydrated and promotes weight loss!!
Eat Whole Foods:
When I say eat whole foods, I mean anything that has been made in or by nature, nothing man made. However, eliminating anything processed is not possible, so you eliminate as many processed foods from your diet as you can. Focus on eating a variety of fruits, veggies, proteins, healthy fats, and whole grains. At the beginning of this journey, it might seem overwhelming. A helpful tip…buy most of what you eat from the perimeter of the grocery store. That is where you find most of the whole foods that your body needs for health and weight loss.
The most important thing to get straight when you are trying to lose weight is eating properly. Eating properly does not require starvation or deprivation. You just need to find the right balance of all food groups, at the appropriate portion size, and practice moderation. When I started my weight loss journey, I incorporated a cheat day once a week, a day that I could indulge a bit more, it helped keep me on track and motivated throughout the week.
Determining appropriate portion sizes can also be very overwhelming at first, but I take the guess work out for you in my nutrition course Nutrition For Weight Loss and Overall Health & Wellness (4-week live course held for an hour 1 time per week) . In this course you will learn what foods and how much of each to eat to achieve your weight loss goal!!!
I also go into more depth around whole foods in my blog post Eating For Weight Loss.
Move Your Body:
You need to move your body daily…this is a non-negotiable!!! At the beginning of my weight loss journey, I made the mind set change to view moving my body as a non-negotiable just like showering and brushing my teeth. I made it something I did every day, no excuses!! There were days that I was less motivated and I had to remind myself that I always feel better after I move my body. Like with all of this, small, manageable steps are so important. You need to meet your body where it is at and set small goals as you progress towards your ultimate goal.
For me I started with a 30-minute low impact workout program that only required my body weight. If you have an idea of what fitness activities you like then start small and build up with that activity. The most important thing is to find something you love to do and then moving your body becomes a treat and not a chore. I have realized over the past 5 years that I absolutely hate HIIT cardio training, so I stay away from programs that incorporate a lot of it. Lifting weights, Pilates, yoga, hiking, and walking are what I gravitate towards. If you have no idea where to start, I have added a link with some suggestions.
I go into more depth around fitness options in my blog post Fitness Options For Weight Loss.
Small Goals/Track Weight:
As mentioned above, setting small, manageable goals for yourself is the key to sustained weight loss. When I started my weight loss journey, I set a goal of losing 2-3 pounds at a time. Focusing on and achieving small goals, builds confidence and motivation!! Set a small goal, crush it, and repeat!! Be consistent and you will reach your ultimate goal!!! Some of the first goals you make might not even be around losing weight. The goals might include starting and being consistent with your new habits. It may also seem too overwhelming to start all five habits at the same time, and that’s ok. I started by choosing 1 new habit and added another new habit each week after that.
Scheduling weigh-in days and tracking the data is another necessary habit in any weight loss journey. Weigh-ins and tracking serve two main purposes, motivation and accountability. On the days/weeks where you feel defeated (they will happen) you will be able to look at the data you’ve collected, see the progress that you have made, and it will keep you motivated. The data you’ve collected also provides accountability because it confirms what has been effective and/or not effective and allows you to make changes accordingly. Choose a paper or an electronic tracking system, it doesn’t matter, jut set your goals and don’t stop until you reach them!
Give yourself grace, creating new habits is a challenging process, but is attainable as long as you keep trying!! These habits completely transformed my body, my health, and my mind!! Find your why, your motivation and create the body and the life that you deserve!!!
So if you are ready to begin your transformation story and feel better then ever click here to get started!!
Weight Loss: Essentials For Success (Online Course)
In both courses I cover the specific steps I used to lose 75 pounds. I want you to achieve the transformation you are dreaming of feel as great as I do now!!!
Nutrition For Weight Loss and Overall Health & Wellness (Online Course)
Free weight loss tracker printable set!!!
Fitness Options For Weight Loss
Moving my body for a minimum of 30 minutes a day helped me lose 75 pounds!!!
Moving my body for a minimum of 30 minutes a day helped me lose 75 pounds!!!
I started to explore the wonderful world of fitness in 2011 after my 3rd pregnancy. I bought various fitness programs, most included cardio, core work, and strength training with weights. In 2018 I made fitness a non-negotiable in my life and began to explore other fitness options including yoga, Pilates, PIYO, Barre workouts, and martial arts. I have found that my favorite options, the workouts that I’m always excited to start, include weight training, yoga, Pilates, and Barre components.
In the spring of 2022, my relationship of 19 years ended and I was faced with a divorce and single parenting. Workouts became a survival tool for me. I actually worked out multiple times a day. It gave me an outlet for all of my emotions, calmed my anxiety, and improved my mental health. Someone asked, "don't you get sick of doing workouts every day?" My answer, "No! I crave working out now, because it makes me feel so good!".
The key to fitness is to find something you love to do and make it a non-negotiable!!! I’m excited to share just a few of the many options to choose from in the world of fitness. All you need to do is move your body for 30 minutes a day and watch your weight loss transformation begin!!!
Fitness Environment:
For some people working out somewhere like a gym or other fitness center is what works best for them. For others working out from home/home gym set up is what works best. Some people find motivation/accountability when working out in a group or having a work out partner. Some like to work out by themselves because it gives them alone time. What’s most important is finding the option that will keep you motivated and accountable.
For me personally, I’ve never felt very comfortable working out around others, so I choose to workout from home. Also, as a working mom of 2 children, I had to workout from home if I was going to make it a non-negotiable. Going back and forth to a gym and finding a sitter made it too complicated. In 2018 when I started my weight loss journey, I dedicated a space in my basement for my workouts! Having a dedicated spot (just for me) always set up with a selection of appropriate weights (I started with 2, 3, and 5-pound dumb bells. Now I have 8s, 10s, 12s, 15s, 20s, 25s, and a 30), bands (3 tension levels), yoga mat, mirror, and a table for my computer created a convenience which led to consistency and success!! Click here for a link to some of my go to fitness equipment!!
When I first started to workout daily, I chose to do so in the evening after supper. Then I realized it was more effective to workout before supper and I felt satisfied and full after a challenging workout. After my divorce, I was forced to pick up a second job and I was just too exhausted when I got home, so I started getting up earlier in the morning to get my workout done before I even left the house in the morning. This is now my favorite option because I get up, get my workout done and I don’t have to think about it the rest of the day.
Just get started, you might need to experiment a little before you find what works best for you, but you have to get started first!!
Fitness Options:
There are so many fitness options! I’m sharing only a few, the ones that I have practiced myself.
Weight Training/Lifting: This is one of my favorite options! You can work your entire body from head to toe using weights. You build muscle which helps burn fat and boosts your metabolism, burning fat long after the workout is complete! I always feel very powerful after lifting weights. This option is adaptable for any fitness level. For example, you can perform the same moves just add more weight or increase your range of motion as you progress. The options are endless!!
Cardio: My favorite cardio options are walking, hiking, biking, or dancing. My least favorite cardio is High Intensity Interval Training (HIIT). For example, burpees, jumping jacks, suicides, high knees, anything that makes your heart rate skyrocket quickly. I have practiced running in the past, but I have come to the conclusion that running is not the best option for me, but so many people enjoy it.
Yoga: I love yoga! I think a lot of people think of yoga as more of a meditation option, but is actually a great way to build lean muscle, increase flexibility, and practice balance. Yoga is very versatile and has beginner, intermediate, and advanced options. It is a wonderful practice and is low impact!
Pilates: I equally love Pilates! This fitness option is largely based on your core, your pillar of strength. There are moves in Pilates that work all parts of your body, but it is heavily focused on your core and breathing in co-ordination with each movement. Pilates is another low impact option. However, it can be very intense because there is so much core work and you are working smaller muscle groups you're not used to working.
PIYO (a mix of Pilates and yoga) and Barre workouts are some other forms of fitness that I enjoy! They are both very low impact, but are equally challenging!!!
One of the best ways to get motivated is looking great while working out!! If I throw on a cute outfit that boosts my confidence, I feel unstoppable and am ready to take on any workout!! Click here to see some of my favorite workout apparel!!
Starting any fitness option needs to be done is small steps. You need to meet your body where it is at. Don’t push too hard too fast or you risk an injury, which isn’t worth it because that will set you back. I started with low impact options and light weights and have added more challenging aspects as my body has progressed. You also need to give yourself grace, it will take time to find your groove. The most important thing is to be dedicated to moving your body every day and the rest will fall in place!!
If you are ready to lose weight and feel great, get that body moving and check out my online courses! These courses are a step by step guide to your very own weight loss journey!!!
Weight Loss: Essentials For Success (Online Course)
Nutrition For Weight Loss and Overall Health & Wellness (Online Course)