Set realistic goals. the average weight loss, per week, is only 2lbs. so set goals you can actually reach. dont decide you have to lose 50lbs by june. you probably will not. if you use the website sparkpeople.com you can put in what you weigh, what you want to weigh, and spark people will tell you how long itll take you to get there- assuming you average 2lbs a week. spark people told me in january i could lose 80lbs by august. i laughed. that was only like 2lbs a week but it seemed crazy. august came, i was down 85lbs. had i set some crazy goal like 100lbs by august i wouldve been let down.
Take baby steps. dont decide tomorrow youre a raw vegan. trust me, you will fail. no matter what your goals are you should try to get there slowly. of course youre going to get the fastest results if you go HAM(hard-as a- motherfcker, for my more mature readers :-P) because your body will be in shock, but youre prob going to feel deprived. the BEST way to fail at a diet is by depriving yourself. i recommend baby steps. dont give up EVERYTHING you know is bad for you at once. give up one thing at a time. focus on finding one replacement or alternative at a time- whether you want to be vegetarian or just re-do your cabinets with healthy food. it'll be less overwhelming. you will make a slow adjustment and feel less deprived, and therefore less tempted to quit.
Research like hell. when i found out my blood pressure was in the pre-hypertension range i was pissed. i knew i was about to be facing heart disease and it was my own damn fault. i looked up my fate. what are the statistics of heart disease? whats the likely hood of me having a heart attack? i also looked up information on diabetes. what i realized was that i pretty much was on a direct route to both i had no choice to do something about it. i dont mean i googled it for 15 minutes. i spent days obsessing. i find when you know so much about a topic you cannot forget the facts its a lot easier not to give into temptation. imagine every time you pick up a food there is a billboard infront of you that tells you exactly what its going to do you. you pick up a coca cola and it screams "RAISES BLOOD SUGAR" "DEHYDRATES YOU" "RAISES BLOOD PRESSURE" the entire time youre drinking it. youre prob going to put it down. you pick up the water and it screams "FLUSHES OUT TOXINS" "HYDRATES YOUR BODY" "SPEEDS UP METABOLIM" youll prob keep drinking. when you saturate your brain with facts to the point you cant ignore them you train your brain to be this billboard. when i drink regular soda i feel like i can feel the sugar sticking to my veins. it literally disgusts me, because i know whats happening inside of me. whether you want to just stop drinking soda, stop eating meat, become a vegan, eat only raw food, or just eat healthier- saturate your brain in information about what the bad food is actually doing to your body and what the good food is doing to your body. eventually you wont even have to think about it. this is what i did when i wanted to eat healthy. its what i did when i wanted to give up meat. its what i did when i wanted to go organic. it always works for me. i love documentary addict to watch videos about health. i live by the book Skinny Bitch. its deff an extremist view, but its something everyone can take something from, even if you cant jump on board with everything.
eat (more) organic. i know its more expensive to eat organic food. but it is SO worth it. if you dont believe me watch some of the videos ive referenced previously. how do i suggest redoing your grocery list. work on one food group at a time. when i decided to go organic and vegan i worked in small sections so i didnt overwhelm myself. theres so much to try that if you just pack a kitchen with everything new youre going to not like a lot of of it and be pissed you wasted all that money. for example. produce is super important to eat organic so thats what i did first. one day i just decided "after today, i only buy organic fruit" i bought all organic fruit. conventional everything else. a few weeks later i decided to do it to my "dairy" foods. i dont eat dairy but i drink almond milk and eat many "cheese"'s. i decided to try a few different brands of organic vegan cheeses and milks until i found my new favorites. now i know what i like and i only had to spend a few extra dollars figuring it out. so far ive re-done my vegetables, fruits, cheeses, milks, condiments, and snacks to organic. im still working on rice, breads, frozen fruit, and some canned goods. but i will get there. i dont feel like its an undoable task at all. the pesticides on foods generally work by blowing up the insects stomach when it eats it. although these are considered safe for humans by the FDA there are of arguments. the only argument i am going to make is in regard to you getting skinny. the pesticide blows up the bugs stomach. since the legalization of pesticides weve become plagued with diseases that start with inflammation. coincidence were eat bug stomach blower upper and all of our stomachs are inflamed? i dont think so.
spend hours being an internet stalker. i find a lot of my motivation on the internet. ill get on instagram and search #weightloss, #motivation, #fitfam, #teambeachbody.... whatever. just stuff that i know is going to show me peoples results and progress and motivate me to keep my ass in gear. i also look on pinterest for recipes and workouts and quotes. sometimes when all i can think about is eating that exactly what i do.... be an internet creep looking at healthy recipes and reasons why i shouldnt quit. the internet is an amazingly powerful tool.... take advantage of it!
keep track. i used to use sparkpeople.com to track my calories in and calories out. now i have the jawbone up- which tracks my calories burned for me, and i just have to manually add my calories i eat. whenever i have gotten lazy with tracking my loss slows down. it doesnt matter how good u THINK u are at estimating your calories, youre prob not that good. tracking gets rid of the guess work. weightloss is a science. if u burn more calories than you eat- you lose weight. 3500 calories is a pound of fat. so you have to make it your goal to have a 7,000 calories deficit every week in order to lose 2lbs a week. how will you know your differential if youre not tracking? TRACK YOUR CALORIES! sparkpeople.com will also tell you how many calories you should eat, if you dont know. if you get the jawbone UP leave a message so i can add you. youll be able to see my workouts as well as all my food and sleep habits.
SLEEP. yes you saw that right, sleep. you know when your body burns the most calories? not at the gym, not on a run, during SLEEP. make it a mission to get your 7-8 hours. i dont care if it makes u feel like a grandma to stay in. if you dont get your shit together youre not going to live long enough to be a grandma!
exercise! this is the obvious. you GOTTA exercise. of course you CAN lose weight not exercising but youll lose faster if you do, and youll look much better. i have friends that weigh a good 20-30lbs less than me that i look more toned than them. thats because i workout every damn day and have muscles! the more muscles the less sag! remember that if youre trying to lose a significant amount of weight. dont ever worry weights will make you bulky, ladies. you have to lift SERIOUS weights to get bulky and manly. the more muscles you have the more fat youll actually burn through out the day. a cool thing about shakeology is that it promotes lean muscle- exaclty what i want. not a steroid jacked look. working out is super important though. maybe at first you job to the end of the block and then alternate jogging and walking every other block. maybe you do a minute jogging and a minute walking on the treadmill, over and over. find what works for you. dont make an excuse tho. i didnt have a gym membership until like february. i had gone 14 months of weightloss with no gym membership and i survived. youtube and on demand have great videos. workout at least 5 days a week, even if its 20 mins. "well what the hell can a 20 minute workout do?" a hell of a lot more than a zero minute workout!
quit the excuses & be accountable. im SO over excuses. i had every reason in the world not to lose weight. ive always been fat. ill always be fat. im not sick. im still pretty. im confident. i dont care that i cant do athletic things. blah blah blah. ive had them all and overcame them all. excuses, are for LOSERS. stop making excuses and youll start seeing results! when you fuck up, own up to it and move on! sometimes i over eat and i deny it to myself and im like damn why didnt i lose this week? i know i ate about 200 extra calories every day- which is 1400 calories- more than half a pound and what i normally eat in a day! if im accountable, the next week i dont repeat. if i deny it and convince myself i did soooo good, chances are ill prob overeat the next week too. i love to blog because i feel like i have to stay on track because you guys are watching me. i suggest you tell the whole world. it makes want to work harder if you know youre being watched. i always believed a little pressure was good.
believe in the process, believe in yourself. it will take time, but it will work. once you start seeing results moving forward will become easier and easier. its still not easy, but it damn sure is easier! you are only capable of what your mind decides. so make the decision that YOU CAN DO IT, and you WILL DO IT. the only things in life i DIDNT do are things i told myself i couldnt for too long. i refuse to not be able to do ANYTHING because im too big anymore. you with me?