Daily Weight Loss Tips and How to Stay Motivated
Losing weight can seem like a difficult task. Sometimes it can even feel overwhelming. Where should you start?
Taking small, sustainable steps on a daily basis is a good approach. As a Health Coach that specializes in guiding clients to keep blood sugar balanced, kick cravings, increase energy, and reduce excess weight, I have found there are two steps a person can take every day that will move them towards a healthy weight loss, and help them maintain that weight loss.
The first step is to consistently consume nutrient dense, whole foods. It is crucial to permanently eliminate all added sugars and all processed, nutritionally empty (junk) foods. Your body does not require empty calories, extra sugar or added sugars in order to be healthy. In fact, you can obtain enough sugar through whole foods such as fresh fruits and vegetables.
Wholesome foods that are full of nutrition will give your body the vitamins, minerals and nutritional elements it needs to maintain great health and energy.
It is also important to have the right balance of nutrition every day – meaning the proper daily amount of certain nutritional elements such as good quality protein, healthy carbohydrates that contain fiber, good fats and plenty of pure water. Having nutritious, balanced food will keep your blood sugar level balanced, keep your insulin system healthy, reduce or eliminate cravings and keep you from binge eating (which can cause weight gain!).
The second step is to have at least 20 minutes of daily exercise. There are many well known benefits to getting regular exercise.
• helps reduce stress
• improves your digestion
• increases your muscle efficiency, which includes your lungs and heart
• increases your circulation
• helps your body maintain a healthy blood sugar level, which reduces your risk of becoming diabetic
• helps your body burn fat because you will be activating the hormone glucagon, which is a fat burning hormone.
• causes your body to burn calories and your metabolism to increase over time. When your metabolic rate increases, your body burns more calories even when you are resting.
• gives you energy. This is an interesting benefit that seems counter-intuitive: exercising gives you more physical energy, even though you have to exert energy to do the exercise.
• helps you maintain your ideal weight, once it has been achieved.
A number of people struggle with staying motivated to eat a nutritious, balanced diet and get exercise every day. So what is the best way to stay motivated? Results! Look for positive results right from the start.
By positive results – I am NOT talking about getting on the scale every single day or twice a day. As a matter of fact, I believe you should weigh yourself only once at the beginning, and once later on when you have made permanent and sustainable changes to your lifestyle and you physically feel like you have lost weight.
Other than that – put the scale away and leave it put away. Why? Because your weigh scale is the wrong focus. When you constantly weigh yourself you are causing yourself stress and looking for approval from a machine! You are literally weighing your self-esteem, which is negative. If the scale happens to go up – you feel upset with yourself, frustrated and stressed and you run the risk of wanting to give up. You will only feel positive and good about yourself when the numbers on the scale decrease. By focusing on the wrong thing (the weigh scale) you will NOT be focusing on the real results that are very important.
There are 5 real, lasting and positive results to focus on that will keep you motivated every day. All of them involve taking time to be in the moment to connect with all the positivity that is happening for you.
1.Focus on your physical energy level.
Take a moment and notice how eating nutritious food and getting regular exercise are increasing your vibrancy and your energy. Enjoy how it feels to have more bounce to your step!
2.Focus on how wonderful you look.
Eating such healthy food nourishes your body all the way to your core (your cells), which makes all your tissues and organs healthier – including your skin. Be proud of your efforts and how fabulous you look!
3.Get in touch with how great you feel.
Every time you eat a healthy meal or snack, take a moment to connect with your body and how the food makes you feel physically, mentally and emotionally. This will tell you if the food is causing negative blood sugar issues (spiking and crashing) and it will guide to you understand without a doubt which foods really nourish you. You will be motivated to either keep doing exactly what you are doing because it’s working very well, or you will be motivated to make some changes because you realize that things could be better with different choices.
4.Notice how your clothes are fitting.
Are your clothes starting to get loose on you or are your clothes fitting the same way? Know that every body is unique when it comes to releasing weight, and that a fast release of large amounts of weight is not necessarily the healthiest. A slower, steady weight reduction is best and generally it is easiest to maintain. One pound per week or one pound every two weeks is a good pace. Doesn’t sound like much? Think about it for a moment. That rate works out to a range of 24 to 48 pounds of excess weight gone in one year – it’s a HUGE amount. After all, you probably didn’t gain excess weight really fast. It probably happened slowly over the course of one to two years and it is okay to get rid of it slowly.
5.How are your overall stress level, your mood and your cravings?
Check in with yourself and notice any changes you are feeling mentally and/or emotionally, including stress and sugar cravings. When you exercise regularly, your brain centers are being stimulated and your body’s natural feel good chemicals are being released, uplifting your mood. When you stop eating sugary foods and refined junk foods, your brain’s addiction center returns to its default mode and your cravings naturally diminish. This is another motivator because feeling less stressed, in a better mood and having less cravings verifies that you are being successful with the changes in food and exercise. Celebrate the success, in a healthy way of course!
When you are in the process of releasing weight stay positive, be determined to eat well and get exercise daily, look for great results, and celebrate you!