7 Secrets to Weight Loss!

Secret #1:

Change your mindset and behavior
Shifting your mindset about how to lose weight is the biggest factor in losing weight. We can’t shift our weight from the outside without dealing with the core issues on the inside. Most people want to lose weight while in the worst state of mind possible, wanting to fix themselves and jump from diet to diet and get obsessed with results, focus on quick fixes and once they fail they move to the next fad diet. This type of thinking is destructive and can lead to mental and physical health problems.

• Explore your reason WHY you want to lose weight – write it down and read it daily.
• Deal with your CORE issues
• Create a morning routine (example: morning prayer, meditation, workout and journal)
• Journal daily
• Create positive healthy habits

Secret #2:

Set S.M.A.R.T goals
No diet or weight loss program will work until you set a goal for success. SMART goals serves as a roadmap for the entire weight loss journey. Without this guide, you’re like a driver who hops in her car and starts driving without any idea of where she is going. You’re not likely to go far until you quit and go home.

SMART stands for specific, measurable, attainable, results focused, and time bound. When you say “I want to lose weight,” you’re really just stating a desire. When you set a SMART goal, you’re creating a clear objective.

The following is an example of a SMART goal: “In one month from today, I want to be 5 pounds lighter.”

• Specific: “5 pound loss” is clear while “lose weight” is vague.
• Measurable: The number on the scale on day one to day 30 is objectively comparable.
• Attainable: A realistic weight loss goal is about 1.5-2 pounds per week. (It is also easier to wrap your mind around a 5 pound weight loss than a 50 pound loss.)
• Results focused: The focus is on the accomplishment of losing 5 pounds within 30 days.
• Time bound: By giving yourself a deadline, you hold yourself accountable.

Make a Plan and Stick to It
✅ Once you have your SMART goal, make a plan for how you will reach it. For example, how will you lose 5 pounds in 30 days?

✅ To make a plan, look at your current habits and choose one (or maybe two) to improve. Weight loss is best accomplished when you work on changing your habits (e.g., eating in front of the TV, binge drinking every Friday, or mindlessly going through the drive-thru at lunch daily) instead of eating “diet” foods.

Here is an example:

• “For the first two weeks of the month, I will decrease my soda consumption from two cans per day to one can per day.”
• “For the last two weeks of the month, I will decrease my soda consumption from daily to three times a week.”

Both steps are specific, measurable, attainable, results focused, and time-bound.

Secret #3:

Set-Up your kitchen for Weight-Loss Success!
These simple, mindful changes have the power to create a healthier kitchen and a healthier you.
– Eliminate unhealthy foods
– Deep Clean your fridge
– Organize your pantry shelves
– Set up your spices
– FILL YOUR KITCHEN WITH GOOD FOODS AND INGREDIENTS
– Keep your fruit bowl or drawer stacked – freeze fruit as well
– Clear the clutter
– Use clear containers

Decluttering the place you prepare food is all about opening up space to fill your kitchen with healthy options. The most important part of weight loss is eating healthier, and optimizing your kitchen assists you in making that a reality.

Secret #4:

Meal Planning
Meal Plan your way to better health! You’ve removed all unhealthy foods. You’ve organized your fridge and pantry to optimize the empty space. You’ve stocked your kitchen with healthier options. Now you can go about meal planning using all the decluttered space you’ve set up for yourself.

Meal planning is a great way to cut down on the mental energy needed to eat healthier. Have plenty of bins ready to store and refrigerate pre-prepared meals. You can also refrigerate healthy snack options like fresh fruit. You can also keep non-refrigerated options like nuts or beef jerky in your pantry.

Before we go in too deep 🙂 let’s make sure you have a clear understanding on the meaning of meal Planning.

What it is: Meal planning is asking the what’s for dinner (lunch or breakfast) question once for the whole week, instead of every night, and then shopping for and prepping the ingredients before cooking. We believe the simplest way to approach meal planning is with three steps:

1. Select your dinners (lunch or breakfast) and their recipes, if needed.
2. Shop for ingredients.
3. Prepare those ingredients.

Start on a Friday: We’re big fans of putting this practice into place over the weekend, kicking off the planning on Friday, shopping on Saturday morning (or night — less people in the stores), and then using an hour or so on Sunday for meal prep.

Secret #6: Get Enough Sleep!
Make a point to go to bed earlier, and you’ll notice a difference in your energy levels and mood.

Research shows that just a few nights of sleep deprivation can lead to almost immediate weight gain. That’s because when you don’t get enough sleep, you’re not able to make healthier choices throughout the day. When you’re tired, you tend to compensate with fatty and sugary foods.

You also want to take a close look at your nighttime habits. Is dinner your biggest meal of the day? Are you having too many midnight snacks? These habits could be messing with your weight-loss efforts.

Secret #7: Just move your body more!
You do not have to sign up for these crazy exercise programs or expensive gyms to lose weight.

Research shows that taking small steps—not giant leaps—is the best way to get lasting results. 

Research shows that people who adopt smaller, positive changes to their lifestyle, such as walking five more minutes each day, lose more weight and keep it off.

Please see my TIPS below:

♦ Get moving during your favorite TV shows or Commercials by walking/running in place, jumping jacks or dancing. Do it for each 2-minute commercial break while you’re watching your favorite TV show, and you’ll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.

♦ Go on more walks throughout the day

♦ Use the stairs whenever possible

♦Use a fitness tracker

✔️ Incorporate strength training into your Basic Routine bodyweight exercises, like squats and push-ups are simple ways to build more metabolism-revving muscle in minutes at home without picking up a single weight.

✔️ Did you know that Your muscles don’t know the difference between working against your body’s own resistance and on a fancy piece of equipment ? The one rule to follow is that each exercise should fatigue your muscles within 60 to 90 seconds.