1. Remember, excess weight didn’t happen overnight
The number one reason people give up on losing weight is they become impatient. Thirty or fifty excess pounds did not appear in six months, or even a year, in most instances. A fifty year old with 30-50 excess pounds likely gained 2-5 pounds annually over several years. You should expect to lose slowly and steadily when you eat well, and you need to be patient and tolerate this kind of gradual loss. Success in wieght loss comes from making smart choices every day, just like success in any endeavor. Patience and perseverance are key.
2. Stop looking at the scale.
When you are overweight, the scale reflects that. Don’t let the scale become the master of your day. Instead, when you are actively looking to lose weight, put your attention on meal planning, movement, adequate sleep and stress reduction. Those are the things that will move the needle. Limit weigh ins to once a month.
3. You must have a plan
That includes having fresh foods in your kitchen, easy recipes to prepare, and a set schedule so you never get ravenous. If you don’t know where to start, pick up a copy of my book. It has a list of groceries that make it easy for you to prepare simple meals in 30 minutes or less.
4. No eating after 7pm.
If you really want to lose weight, you need to give your body a chance to burn off what you’ve eaten as well as stored fat. Fasting after 7 pm accomplishes many things: your body has time to use its energy to restore and rebuild when it is not digesting; a long gap between evening and morning will make you hungry for a good breakfast; and you will become a better planner if you know you won’t be eating after 7 pm. Break the habit of night eating and you’re on your way to weight loss.
5. Become a water drinker.
The human body is 50-65% water, or at least it should be. Most of us go around partially dehydrated. When you drink adequately, you will feel less hungry and you will be more energized. Don’t worry about finding a toilet; your body will adapt to more water and will absorb it into your cells.
Want to talk more about any of these important weight loss steps? If so, contact me and we’ll schedule a phone or in person consultation and dig deeper into these key steps.