I realize that losing weight is much more than just 10 steps- it’s a matter of changing your lifestyle to a more healthier one. If anyone knows the ups and downs of losing weight, it is me, as I have been overweight my entire life. I’ve tried every diet known to man and it boils down to one thing: You have to change your lifestyle one step at a time until it becomes a natural part of your life. Otherwise the weight loss will not be permanent, and you will be in a vicious cycle of gaining and losing. (who wants to go through it over and over? not me!)
I know this sounds odd, but I’ve realized that weightloss is 80% mental, and 20% hard work. You HAVE to be mentally ready to lose weight, change how you think, and have the determination to follow through. There’s no magic pill or easy solution! I know that sounds discouraging, but it’s very possible- just don’t give up!
Here’s what I have changed in the last 3 years to lose 110 pounds:
Be realistic in your goals.
This is key! If you are trying to lose weight for bikini season and plan on losing 20 pounds in 2 months, you will be disappointed. It takes time to lose weight the correct way- 2 pounds per week is the maximum. If you’d like to lose 20 pounds, plan on it taking at least 10-12 weeks. If you are trying to rush your weight loss, you will get discouraged when it doesn’t happen and will give up. Mentally prepare yourself for the realistic time frame- your goal is to be healthier, not just skinny!Change just one thing at a time.
This is the most important step if you want your weight loss to be permanent. It’s much easier to stick to a “diet” if you do it gradually. The first week, switch out your pepsi for diet pepsi. Next week, switch it to flavored water. Next week, switch to plain water. You have to wean your taste buds slowly or you will feel deprived.Here’s a rough plan of what I did to change my eating habits:- Week 1: Switch out my diet pepsi’s for water, and drink 6-8 water bottles’ worth.- Week 2: Switch out desserts and goodies for fresh fruits and healthy desserts (like cinnamon baked apples or sliced strawberries with sugar free whipped cream)- Week 3: Switch out pastas for proteinsThis was SO HARD! I am Italian and love my pastas! But, I make an amazing healthy chicken parmigiana with pasta sauce on top. This is carb free (mostly), tastes great, and is even more filling than pasta. Also instead of eating sandwiches, I will get those sandwich thins or low carb tortillas to make a healthy wrap. These have much less carbs and still taste great.Fill your body with nutrients- not junk.
This is more a mental thing than anything. Instead of telling yourself “I can’t eat this. I can’t eat that.” Tell yourself: ”What can I eat today that will feed my body the vitamins and nutrients it needs?” If you focus on what you should be feeding your body to make it healthy, you won’t have any room left in your stomach for the junk.When I plan what I’m eating for the day, I try to get as many veggies and fruits in as possible and as varied as possible. Here’s a sample of what I’ll eat:- Breakfast: An orange and a small omelette with bell pepper, onions, and mushrooms (I get vitamin C, protein, and veggies)-Snack: Apple with one spoonful peanut butter- Lunch: Mexican Salad and Sliced Strawberries/Blueberries (I get my lean protein, colorful veggies, and red and blue fruit- the more colors the better!)- Snack: Snap peas or low fat string cheese- Dinner: Grilled chicken, green beans, and sliced peach with sugar free whipped cream on topDo you see how varied and colorful my meals were? No starches, yet I got all my nutrients: lean protein, colorful veggies, and variety of fruits. This all tastes amazing and since there’s such variety, I don’t feel deprived at all! Plus I was so busy cramming in all my veggies, that my stomach had no room for junk.Drink water.
I’ll admit- this was hard for me as I really love my diet cherry pepsi. Don’t get me wrong, I still have one occasionally but 90% of what I drink is water. I’ve noticed a HUGE difference in how my skin looks- it’s more hydrated, glowing, and acne free. I can’t explain it, but water really does make you 100 times more healthy.To make it easier on myself, I will use the crystal light drink packets (yes, I realize that pure water is better but at least I’m drinking water instead of junk). Make sure to get your full 60+ ounzes in- it will keep your hunger cravings at bay.Have healthy snacks prepacked and visible in your fridge.
This is another small thing to do that makes a huge impact! Do not keep any bad snacks in your house- not even those 100 calorie pack snack bags as what nutrients do they provide your body? They’re empty calories (plus they cost a fortune). Your goal is to nourish your body- give it what it wants: vitamins and nutrients.Get your favorite kind of nuts and put them in snack size bags. Store in your pantry at eye level so you grab them when you are hungry. Keep low fat string cheese in your fridge and put at eye level. Make snack bags of cherry tomatoes, snap peas, carrots, red bell pepper- any veggie that you like and again: store at eye level in your fridge. Keep sugar free jello cups or sugar/fat free pudding cups on hand also. (jello cups are 10 calories. pudding cups are 70 calories)Here’s my top 10 healthy snacks video: Top 10 Snacks to Help You Lose WeightMake Mrs Dash your friend.
Whenever you grill your steak, chicken, or fish use Mrs Dash. It has no salt, no fat, and comes in tons of flavors. If you’re cutting out fats and calorie packed dressings, Mrs Dash will be your friend as you will still get the flavor but without the extra calories. For salads even, I will sprinkle some Mrs Dash to liven it up, then will use the smallest amount of dressing. Guess what?? It still tastes amazing!Have your plate portioned out: 40% lean protein, 40% vegetables, 20% carbs
My trainer gave me this tip: most of your plate should be veggies and lean protein. The smallest amount should be carbs. For women especially, carbs turn into fat if we eat too many of them. You still need carbs to function throughout the day, but getting rid of the starchy carbs is key. Instead of eating pastas and breads, eat rice and red potatoes. But again, keep it at 20% of your plate.Make healthy desserts so you don’t feel deprived.
Who wants to feel deprived when they’re trying to lose weight? You want to stay with this healthy eating for the rest of your life, so you might as well enjoy it. I’ll try to do some healthy dessert videos soon, but some of my favorites are:- Baked apples: peel and slice up 2 apples. Sprinkle with cinnamon, 2 truvia packets, and vanilla. Cover with foil and bake at 350 for about 40 minutes (or until slightly soft). Put a bit of s/f whipped cream on top.- Fruit bowls: I love pineapple, strawberries, and blueberries together. Add a bit of lime juice for a lil’ kick.- Sugar Free/ Fat free pudding. Get whatever flavor you like. I LOVE chocolate with a bit of sliced bananas in it- yummo!- Grilled pineapple with brown sugar. I sprinkle slices of pineapple with just the slightest bit of splenda brown sugar or agave syrup and grill 3 minutes each side. I’ll cut up and add sliced peaches. It has a slightly caramel flavor to it.Find exercise that you love, and do it 4-5 times a week.
I don’t know about you, but I feel like a hamster in a wheel when I go to the gym and just get on a treadmill. Is no fun for me. If I don’t do exercise that I enjoy, then I won’t stick to it. My solution: take aerobic classes. I personally love step classes- my gym has it 4-5 times a week, so I go to each one. Once I’m at the gym and do my class, I’m more likely to stay a bit afterwards and do some weight training or a bit more cardio on the elliptical machine. I also love playing tennis, so I will grab a friend and play. You have to find what you enjoy- whether it be walking, zumba class, swimming, etc… You need to get 4-5 days a week and at least 30 minutes each time.Here’s my workout routine (you don’t have to follow- this is just what I did)- 3 days: 50 minute step class, followed by 30 minutes weight training-2-3 days: walking/jogging. Since it’s hard for me to run, I’ll start with walking then jog until I’m winded. Then go back to walking. I keep going back and forth between walking/jogging until I can go longer with jogging. If you’re not a jogger/runner, that’s ok- just walk. Keep at a fair pace so you feel like you’re working your body (bring your ipod with lively music)Surround yourself with a support system.
If this is going to be a permanent part of your life, you need to surround yourself with people who will not only support you, but be brutally honest with you. If you gain weight, you need someone who loves you enough to notice- they’ll be the people you hold yourself accountable to. Find a friend or loved one that you can exercise with- losing weight with a buddy is always easier than doing it alone!
I really hope these tips help some of you in your weight loss goals! PLEASE do not give up on yourself- there will be times when it seems so hard, but keep going. If you fall off the bandwagon, don’t stress- just get back on. It happens to everyone- the key is to keep going until you reach your goal 
I have been on my journey for 3 years now, and still haven’t met my goal but I keep going.
I have been on my journey for 3 years now, and still haven’t met my goal but I keep going.
Stay healthy, makeup geeks!
xoxo,
Marlena
xoxo,
Marlena
