When you’re trying to shed those extra pounds, looking at your overall goal can be overwhelming, particularly if that number is large. In many cases, you’ll do better looking at it as one pound at a time. You can appreciate the effort more quickly and be less discouraged. Of course, that doesn’t mean you weigh yourself every hour, but do it one time a week at the same time of day to get the most accurate view of your weight loss. Don’t be discouraged if you find you haven’t lost weight, particularly if it’s a time when you’re prone to water retention. You can actually fight that bloat by drinking more water, which acts as a diuretic.
Losing weight is like saving money.
If you had to save $5000, you wouldn’t expect to do it overnight….not even if you bought a lottery ticket—unless you’re one of the very few that wins the big amount, which doesn’t happen often. You’d start saving a little each week until eventually had enough. You’d find the first $100 was the toughest, but if you started marking your achievement each time you added a $20 bill, it would give you a feeling of accomplishment. That’s what happens when you try to lose weight. It won’t happen overnight, so appreciate each pound you lose.
Consider each meal as you try to shed a pound.
In order to lose weight, you need to eat 3500 fewer calories. If you eat 500 calories less each day, by the end of the week, you’ll lose one pound. Making substitutions, such as eating an apple instead of a candy bar, can save about 100 to 150 calories (depending on the type of candy you like!). Eating a burger between lettuce instead of a bun can save 170 calories. While I recommend a healthy eating plan, these are just two examples that will have you on your way to a 500 calorie savings each week.
Burn off extra calories with a vigorous workout.
Working out for an hour burns extra calories. While the number varies by the workout you do and your weight, you’ll burn anywhere from 300 to 400 calories using the workouts I provide. That’s almost the total you need each day to reach the 500 calorie savings. Don’t workout without adjusting your eating habits, opting for a sugary treat for an extra hour of exercise. That’s not only unhealthy, it never helps you change your lifestyle.
Walk whenever you can. Sure, finding the magic parking space close to the door is exciting, but parking further out allows you to get in a few more steps. Every calorie you burn gets you closer to your goal.
Keep your healthy eating habits by saying just one more day, when you’re craving a high calorie treat. Don’t say never again, because that’s a huge amount of time and can get discouraging.
Be happy with yourself. Appreciate who you are and how you look. You don’t have to wait until you lose the weight to appreciate yourself. Negative thoughts can block your progress.
Notice other things besides weight loss. If you find you have more energy or that your clothes are fitting loser, that’s a victory. Sometimes, you’ll lose inches long before you shed pounds.