How did you do it?
When people learn that I’ve lost a significant amount of weight I almost always get the question: “how did you do it?” My honest answer is: I ate real healthy food, drank a gallon of water a day, and exercised at least 4-5 days a week for 3 years and I’m still doing it. Not the answer anyone wants to hear. My dear friend, if there was a shake or a pill or cleanse you could do that would give you incredible results then I would be pushing it like nobody’s business. Unfortunately that just doesn’t exist…..no matter how much your neighbor tries to sell you on her MLM diet plan.
Here’s why…..
We’ve all seen the posts and heard the testimonies of people that drank a shake or took a pill and had an amazing transformation. So why wouldn’t you try it? A LOT of diet pills and shakes are filled with nasty chemicals and sugar that will make you feel great for a while but can be dangerous to use long term. Now, are there some protein powders and things out there that could be good? Absolutely! I use them. But we have to think long term. If you lose a significant amount of weight, you want to keep it off right? How is that done? Consistency and lifestyle change *insert eye roll here* We’ve all heard the saying “it’s not a diet, it’s a lifestyle change.” No one likes to hear that, but it’s really the only way to completely change your body and your health. So how in the world is that done? Keep reading.
Mindset
It’s all about mindset. Make a list of reasons why you want to lose weight and get healthier. Post that list somewhere that you see everyday. You have to make a conscious choice to make a change and stick to it. This is so much easier said than done. We’ve all been there. Start a diet on Monday and you’re done before the weekend hits. This is where your mindset and your list comes in handy. Remind yourself why this is important to you. Can I tell you a reason? YOU. ARE. WORTHY. You are worthy of health. You are worthy of happiness. You are worthy of a better existence.
Failure
If you’re like me, you start off great on your new lifestyle change and then your co-worker that makes the most amazing chocolate chip cookies brings a huge batch to work and they’re still warm. Suddenly all bets are off. I eat not one, not two, but three and then come back in the afternoon hoping more are left that I can sneak off and gobble up real quick before getting back to work. They’re so good and it feels so good and then…..you remember that you were supposed to be eating healthy. The guilt sets in. The harmful self depreciation begins. I’ve failed. I knew I couldn’t do it anyway. Might as well grab Mcdonalds on the way home because it sounds so good.
How do you break that cycle?
Good old fashion will power and kind empowering self talk. Mistakes and binges will happen in the beginning. Heck, I’m over 3 years in and they still happen! It’s what you do after that counts. Sometimes your co-worker will bring in those cookies and you won’t be able to resist and why should you? If this is truly a lifestyle change then every once and a while you’re going to want a dang cookie. So, allow yourself one and stop. When your mind starts telling you you need more, remind yourself of that list. Why you’re doing this. Who you are doing this for. This might be in your mind all day long. That’s ok. This is a great opportunity to build up willpower. The more you practice this, the easier and easier it will be to stop at one.
What do I need to buy?
So many healthy eating plans require you buy in to something. A product, a meal plan, etc. Honestly, all you need to do is work on cleaning out your pantry and filling it with healthy options. Do not set yourself up for failure by having a bag of oreos sitting in your pantry. Now, is healthy food more expensive? It can be. If you buy the pre-packaged health food items and baking mixes then you will rack up quite the grocery bill. You do not need to do that. Keep it simple. A lifestyle change is overwhelming at first. Look for meats, veggies, fruits, nuts and seeds, possibly some grain free pasta and start there. Pick a meat and a veggie and you’ve got a meal. You don’t need to be making homemade paleo meatballs, with grain free pasta you’ve rolled your self and from scratch all organic pasta sauce. Who has time for that? For example, a quick and easy meal at our house would be some grilled chicken, roasted broccoli, and baked sweet potato (skip the sugar and drizzle some warm butter and you’re good to go). Easy, simple, healthy. I’ll post lots of healthy options on our social media and here on the blog so stay tuned if you need ideas. I like to search for paleo or whole 30 meals on pinterest if I need ideas.
What foods do I avoid?
As mentioned above, I follow a more relaxed version of paleo/whole 30. Basically keep your ingredients clean and simple. Get used to reading labels! If it has a bunch of ingredients that you don’t recognize, put it back. I avoid dairy, wheat, and processed sugar. All of those things can be inflammatory and aren’t the best for your body. Now, I love cheese so I can’t say I have given up dairy cold turkey. I do enjoy it in moderation. Find what works best for you and your new lifestyle. If you can eat some cheese or dairy yogurt and you feel fine and are still losing, then by all means do it.
What about my sweet tooth?
I have a major sweet tooth. The key is avoiding white processed sugar. It is literally a drug. The reason you eat a cookie and your mind tells you you need 5 more is because you are addicted. Breaking addiction is HARD. Luckily, we have natural sugars like fruits, honey, coconut sugar, monk fruit, and pure maple syrup to help curb that craving. Now, if you go to pinterest and start looking up paleo and whole 30 desserts you will see recipes with a million ingredients, none of which you own, and all of which cost an arm and a leg. Again, this is where you keep it simple and start small. Sliced bananas pan fried in a tablespoon of coconut oil and sprinkled with cinnamon and topped with a drizzle of honey for example. SO GOOD! It’s affordable, sweet, and won’t cost an arm and a leg. BUT. Be careful. When it comes right down to it, calories do matter. I don’t suggest counting, you’ll get tired of that real fast. Portion sizes are super important though. One banana, cooked as stated above should be two servings. Remember the cookies from above? Same theory applies. If you fry up 3 bananas and gobble them up, you’ve easily consumed 400 calories and that was just supposed to be a little sweet treat!
How much do I eat?
A good rule of thumb is protein the size of your fist, healthy fats (oils, butter, etc) the size of your thumb, and as many veggies as you want! Load that plate up! I find that the more leafy greens I eat, the better. Take it easy on the sweet stuff, even if it’s natural. I love a treat after a meal and that’s ok! Just remember one and done. If you’re craving more, remind yourself of your list! What about snacks? Snacks are ok in moderation. A handful of nuts, apple slices and almond butter, some dairy free unsweetened yogurt with a drizzle of honey, or salami and pickles are some of my favorite options. I will tell you, it’s ok to feel a little hungry. Your body needs time to adjust to your new lifestyle. This is an opportunity to practice will power! Now, with that being said, I certainly don’t want you to starve. So breakfast, lunch, dinner and a snack are perfectly acceptable. Last tip. Close your kitchen at 7:00. This is when it gets rough. Your kids have gone to bed, it’s been a long day, all you want to do is destroy a bag of popcorn. But. Willpower. There it is again. Remind yourself of your list. Don’t just sit and watch tv if that’s too hard. Go for a walk. Journal. Take a hot bath. Maybe try out a new hobby! Keep yourself distracted. The longer you practice this, the easier it gets.
How often do I weigh myself?
Once a week at MOST! Once a month if you can hold off. Never if you have the self control to let it go. The scale is a great way to set yourself up for disappointment. Our weight can fluctuate quite a bit for a multitude of reasons and those fluctuations can be very discouraging if you’re weighing every day. Go by how you feel and how your clothes feel.
Drinks
Drinks can be your downfall. Water is your best friend! I drink a gallon a day. You want to drink at least half your body weight in ounces. More if you exercise. I love my gallon water bottle. It has times marked on it so you can keep up with your water intake throughout the day and stay on track. Amazon and even Walmart have these water bottles available and I highly suggest grabbing one (or two if you get behind on dishes like I tend to). If you are a soda or sweet tea drinker….it’s time to give up that habit. My rule is, as long as I’m on track on my water bottle then I can drink something else if I really want it. If you’re having trouble kicking your soda or tea habit, I suggest zevia sodas ( they’re expensive but a sugar free calorie free option that isn’t loaded with chemicals). I have found them at Target, Sprouts, and Whole foods. As far as tea goes, brew your tea and sweeten it with one of the natural sweeteners listed above. Neither of these is going to be the same as your old favorite unfortunately. But they are an option to transition your way into drinking more water and still get your sweet fix.
Coffee and alcohol
Sing it with me: “These are a few of my favorite things!” Here again is where you have to be careful and be ready for change. Tap into that willpower. Throw away your chemical laden creamers and let’s get a natural option that’s still delicious. My favorite is coconut milk (the full fat from a can kind) and some coconut sugar. If you need something quick, easy, and from a carton I’d just suggest checking labels and picking the one with the fewest ingredients. If you’re craving starbucks, opt for almond milk and avoid sweeteners. If you want to splurge once and a while go for it. Just remember that moderation is key. As far as alcohol goes, my go to is vodka and unsweetened sparkling water. Will this taste like your favorite cosmo? Definitely not. But, it’s a sugar free and super low calorie option. I prefer to eat my sweets rather than drink them so I typically opt for some sort of natural sweet treat rather than a drink. Again, you can look for some paleo drink options and give them a try. This is your new lifestyle. You find what works for you.
Eating out
My husband and I love food. We love to eat out and find really amazing local restaurants to support. There is no need to give up eating out. It’s not a realistic lifestyle change. Keep in mind your new healthier choices when ordering. If you want a burger, opt for no bun and a side salad. If you’re craving asain food, find a place that has a cauliflower rice option. Now is a good time to search for health food restaurants in your area. You may just find your new favorite spot! Do I only eat healthy when going out? NO! That’s not a realistic lifestyle change either. If you are out on a special date night and want pasta and wine, do it! Just don’t let guilt and deprecating self talk creep in later. Tomorrow is a new day and you’ll get right back on track.
Grace
Ultimately, remember that you are human. It took time to develop all of your current eating habits. It’s going to take time to correct them. You’ll make mistakes. Those warm cookies are gonna get to you one day. It’s how you treat yourself and future decisions after the cookies that matter. Give yourself grace. Eat the cookies, then get back to it. You are worth the struggle. Sometimes it isn’t one day at a time. It’s one minute at a time. Remember your list. Do this for you.
