Getting ready to start your weight loss journey?
Good for you…I know how exciting it is!
And while there are challenges one can face when trying to lose weight for the first time…these shouldn't put you down.
Most people I work with have never been serious about exercising or dieting for sustainable weight loss. I've seen all their struggles.
So, don't worry…with the right mindset, strategies, and lifestyle changes, anyone can succeed.
My name is Shai Walker, and I'm a certified personal trainer. In this beginner guide, you'll learn the essential steps to kick-start your weight loss journey and then some.
Preparing for a Successful Weight Loss Journey
It all starts with understanding your motivations and setting achievable goals. That's how you create a foundation for sustainable success. Here is what I ask folks to do first:
Find Your Why
Nothing is more important than your reasons for losing weight. What I mean is that you must focus on what truly matters to you, not what society or others expect of you.
Trying to live up to beauty standards or seeking validation from others is a WEAK WHY. I'm sure you can do better than that…so let me give you a few suggestions.
Ask yourself some of those questions:
» How do you want to feel in your own body and skin?
» How can you be a healthier role model for your kids?
» How energized and confident can you feel in your daily life?
Think about how a healthier weight can reduce your risk of developing digestive and kidney diseases or even more serious problems. Envision how this new lifestyle will give you more energy to keep up with your grandkids.
Set Yourself Up for Success
I'm sure you've heard this before, but I like reminding everyone starting this journey that losing weight is not a sprint.
You've got to be patient and give it time.
Don't set yourself up for failure by trying to lose a crazy amount of weight in a short amount of time. I've seen it, and it leads to nothing but disappointment.
Instead, focus on making lifestyle changes you can keep for the rest of your life.
As they say in marketing, keep your goals SMART…specific, measurable, achievable, relevant, and time-bound.
Pick one or two areas to focus on at a time. That way, you won't feel overwhelmed and can build confidence to make lasting changes, reaping more health benefits.
Learning how to boost your metabolism is a good starting point.
Nutrition Tips to Support Your Weight Loss Efforts
Over the years, I've seen people who lost weight quickly using different methods but are far from optimal health. A healthy body needs nutrient-dense foods, even when you're trying to create a calorie deficit to lose weight by fasting or other eating patterns.
» Eat healthy ingredients rich in antioxidants, vitamins, and minerals.
» Add whole grains, fruits, and vegetables to create a balanced diet plan.
» Don’t be a picky eater and try new foods, like healthy fats and lean proteins.
» Consider how your food intake can impact your overall health and adjust it.
» Focus on healthy eating habits that will last and try to avoid drastic changes.
To strengthen my point, I'll quote Rita Deattrea Beckford, M.D:
“Food, like your money, should be working for you”
Lifestyle Changes for Long-Term Weight Management
Let me share a few simple habits to help you get where you want to be and forget about weight gain.
First, I'd like to clarify that losing weight isn't the same as losing fat. For most folks, fat loss is a short-term goal and is not always the healthiest.
Effective weight management is a lifestyle!
It's about nourishing your body and mind with habits that bring you joy and make you feel good. And it all starts with a few simple steps you can implement today.
The Most Important, Yet Often Overlooked, is Hydration.
Drinking enough water throughout the day is not something I suggest you should do. It's something your body needs to support essential functions such as digestion, nutrient absorption, and maintaining optimal energy levels.
On top of that, drinking water is one of the proven ways to suppress your appetite…and that certainly helps when trying to lose weight.
Movement is Another Area Where Many People Go Wrong.
You don't have to be a gym rat, but you do need to move…EVERY DAY!
A leisurely walk around the neighborhood, a bike ride through your favorite trails, or a swim in the ocean, whatever makes you happy. Just do some form of physical activity that torches calories.
It not only helps you burn calories, it lifts your mood and gives you more energy throughout the day. And trust me…when you feel good, you're more likely to stick to your weight management plan.
If you want to amplify the effects of exercising, I've been using a thermogenic supplement for a while and recommend it to everyone I coach…because it works!
It's called SKALD and contains all-natural ingredients, offering multiple benefits.
Two Vices That Can Ruin Your Weight Loss Efforts: Alcohol & Sugar.
I'm not saying you can never enjoy a cocktail or your favorite dessert again. But when trying to manage your weight, you've got to be mindful of how much you're consuming.
According to an article published on Shape:
“Just 4 oz of some daiquiri or margarita mixes can contain over 35g (7 teaspoons) of sugar”
Those 5 o'clock happy hour drinks can add up quickly, and so can any other sugar-sweetened beverages. I've got a little trick for you to try next week:
Replace one unhealthy habit with a healthy one…for example:
If you reach for a cookie when you need a pick-me-up, try grabbing an apple instead.
If you're bored at happy hour, order a vodka soda instead of your usual Cosmopolitan.
Dealing with Motivation Dips
I hope you landed on this page because you're tired of all that motivation nonsense and ready to tackle the “lose weight rollercoaster” with a clear head.
Similar to the idea that obesity is just about willpower…motivation is a weight loss myth.
One day you're on fire, and the next, you can't muster enough energy to get out of bed, let alone the couch. That's why I want you to focus on something that matters…DISCIPLINE!
Discipline is the key to weight loss. It's the glue that holds your plan together when motivation decides to take a permanent vacation…and consistency is your BFF.
When you create a routine, you'll make progress no matter how you feel.
Keep your initial “WHY” close to your heart…whether it's for health, confidence, or your loved ones. That reminder can help spark the flame when motivation dips.
Maintaining Momentum to Reach Your Weight Loss Goals
After dropping a few pounds, keeping the pace until you reach the desired body weight can be a tough slog. So, let me give you some tips to stay on track.
Set Mini-Goals and Celebrate
I want you to feel good about your progress along the way. Break your weight loss goal into smaller, more achievable milestones. Whether it's 10 pounds in a month or being able to fit into a pair of old jeans, you'll feel proud of yourself when you hit those marks.
Track Your Progress
Keeping a food log or journal has helped many folks I trained. Yes, it can be tedious, but it's worth it in the long run. You can use an app like MyFitnessPal to track your daily macronutrient intake or log your meals in a notebook like I do. And if you don't want to bother counting calories, here is what you can do instead.
Look for Support
Find a friend, family member, someone at the gym, or an online community. Having people who believe in you can make all the difference. I've seen so many people struggle with weight loss because they didn't have that support system in place. Finding someone who's been in your shoes is even better.
Change Things Up
I hate routine and easily get bored with workouts and meals, but that's me. If you're a routine person, try to keep things interesting so you don't give up. Here is what can help you lose weight.
» Switch up your exercises or add in some new ones
» Change your meal prep by trying new recipes
» Cook different proteins like chicken, fish, or turkey
Practice Mindful Eating
I'm not going to preach about eating slowly or savoring each bite. Still, I want to encourage you to pay attention to your food. When you eat in front of the TV or scroll through your phone, you're not fully present at your meal. Don't ignore the flavors, textures, and smells. It's okay to enjoy your food!
Reflect on Your Progress
Sometimes, it may seem like you're not making enough progress, and sometimes that's the case. When people don't feel where they should be, I ask them to evaluate everything they do.
It's important to understand your patterns to make the right changes for your body.
Is it your diet or exercise routine? How do you feel when you're stressed or bored? What are your triggers for overeating?
Wrapping Up the Weight Loss Journey Guide
I'm glad you made it this far, so here are a few more words.
Remember that this transformation is very personal. Once you figure out your reasons and goals, don't let anything or anybody influence them.
And most importantly, be patient and disciplined.
Don't return to your old habits after shedding a few pounds. Embrace the new ones and maintain them for a healthier lifestyle.
It will make you and your loved ones happier.
If you feel like reading more on the topic…here are my 3 secrets for healthy long-term success.
