Successful Weight-Loss

By Bryanna Bredius  

It doesn’t matter if you have to lose 5 pounds or 500 pounds. There is only one way to do it safely. That is (and I’m sure you’ve heard it before) diet and exercise. Yep, they go hand in hand and are very effective together.

My question to you would be, how bad do you want it? Quite frankly, there are so many people out there who claim they are just as fed as the next person when it comes to weight-loss but just aren’t willing to do what it takes to get the job done. I know how hard it is because I’ve done it myself.

I’m not going to lie. I’ve tried all of the “quick fixes”; all except surgery. But, I wasn’t too far from that either. The truth is that the battle in weight-loss is much easier these days than it used to be. There are a ton of resources out there to help you along the way. It’s time to start your journey, so, get a piece of paper and a pen my friend. Go ahead, I’ll wait! I’m not going anywhere just yet……………………. Okay, write this down: “The Top 10 Keys to Weight-Loss”

1. Set your goals and WRITE THEM DOWN! (You can do this now if you like)

I know you’ve heard this a million times. But it really is extremely important because it gives you something to reflect on… the big picture.

The key to this is to set a realistic goal in a realistic amount of time. Also, set a bunch of short term goals and ONE long term goal. Set your long term goal first. Let’s say its 30 pounds. Ask yourself “how much time are you going to need to effectively and safely do this?” Just an FYI, you should give yourself AT LEAST 12 weeks for this particular scenario. This would mean that your plan is to lose 2.5 pounds a week, which is very good and safe as well. These “weekly goals” are your short term goals. In the first couple weeks you may see that you lose a little more but it should steady out in 2-3 weeks.

Also, set your weekly goals with activity as well. This brings me to the second key to your success.

2. Get into activity!

What do you do well AND enjoy? If it’s shopping, then shop! Do a lot of it! See, the key there is that you are walking as well as maybe lifting, trying on clothes… you get my drift. If you dance, well then, DANCE! Kirstie Alley lost 75 pounds doing that! If you’re good at cleaning, CLEAN! Turn on the radio and make it fun! My point is that you can turn what you enjoy into exercise and make it count!

Though I highly recommend it, you don’t have to go to the gym everyday in order to get into an active lifestyle. It’s better if you do for many reasons like relief of stress (which is a must for success), relief of tension, mental wellness, good for the heart… yada, yada... BUT there are lots of ways to get in your activity. You just need to be creative and consistent.

Know that it takes about 3500 calories to burn 1 pound. This will help you select the caloric intake you will need daily in order to hit your goal. Selecting this really depends on several different factors. 

3. Support / Mindset

This is so important to a successful weight-loss. You need to tell your friends and family what you are doing. I know that this can be hard because quite simply, by doing this, you are making yourself accountable for your actions.

Let your family and friends know how important they’re role is in this mission. It’s important that they are aware of your position and that they’re encouragement is always welcome.

In my experience, my friends and family were very cautious in that they would offer me something that may not be the best for me at that time, but if I had the will power to say “NO” once, they would NOT push me. However, I did have to make that clear to them and this was a hard thing to do, but once I took my stand, it was clearly understood that I was serious.

I’m not going to try and tell you that there won’t be times that you slip. The key is that when you do (because you will), you “FORGIVE” yourself and get back on track. Don’t look back, just move forward.

Your mindset is crucial to your success. It can single handedly make or break your success.

You must make sure that you stay positive even when it gets tough. 

4. Eat and be merry!

Make sure you are eating enough food. Most people make the mistake of not eating enough which puts their body into a starvation mode that will ultimately result in no weight-loss at all.

Breakfast is the single most important meal of the day. It boosts your metabolism by 25%. This is the goal here.

Also, make sure that you have lots of veggies lying around. This will help you to quench any hunger in between meals.

A good habit to get into is to pre-plan your meals by writing them down and spacing them out to 3 meals and 3 snacks a day. This should make up the total amount of caloric intake throughout your day.

If you’re hungry in between these meals and snacks, there are several options for you. You can find them at the resources listed throughout this article.

Also, keep in mind that you can have as many veggies as you want.

5. Get label conscious

In order to do this, you’ve got to read them! You would be surprised at how quickly you become an expert on what’s in the grocery store. Know what your options are when deciding what to stock your fridge and cupboards with. I’m not going to lie. Some things you “try” taste like, well… not so good. But it’s worth the risk because believe it or not, there are a lot of options out there that are quite pleasing to the taste buds.

Don’t stick to one market either. What one market has, the other does not.

6. Familiarize yourself with outside support systems

Forums and topic based chat rooms are a great way to get support, recipes and great ideas to help with your lifestyle change. 

7. Take a before and after picture

Okay, this one is hard. But you’d be surprise at the motivation it will give you to keep going.

Do it in your “birthday suit” so that you get the full effect and put it someplace where you and only you can see it… everyday.

Take a new picture of yourself at your halfway point. You’ll love what you see!

8. Always be prepared!

When you go to parties, DON’T GO HUNGRY! You’re just asking to fall off the wagon if you do this! Be sure to eat a healthy snack or meal (depending on what time you go) before you go. If you really need some security and confidence with this, than bring your own snack to have for a “back-up”.

Also, STAY AWAY FROM THE FOOD TABLE! If you must hover by it, then hover in front of the veggies for cryin’ out loud! Don’t torture yourself!

Another thing that is helpful is to always have a glass of water in your hand. For some reason, this helps what I call the “munch syndrome”. Not only that but for every 64 oz. of cold water you drink, you burn 100 extra calories. Water also helps to prevent loose skin if there is a lot of weight to be lost and helps curb hunger. It’s good stuff. Drink as much as you can.

9. Know how to do food exchanges

This is something that needs practice and just like the labels, will come easy with time.

It is a tool that will eventually allow you to eat or drink whatever you want (within reason) with out paying for the consequences.

10. Get your calcium by putting dairy in your diet!

This is something that for years was considered a “no-no” when it came to dieting. The truth is that calcium in dairy is the key to losing 25% MORE weight than someone who does not have dairy in their diet. You want to incorporate 3 servings a day.

Skim or Fat Free milk are the best options for this for obvious reasons. Fat free yogurt is good (not frozen), along with cheese and cottage cheese. Stay away from sour cream in regards to this and ice cream doesn’t count either folks… Sorry!

So there you have it! You now have the basic tools to have a successful weight-loss plan. The key is to pay attention to what works for you. What makes you feel good, mentally and physically, is a tell tale sign that whether or not what you’re doing is good for you.