My Weight Loss Journey

browneyedflgirl

1. Use this free macro calculator to calculate calories and macros based on your weight and weight loss goals. https://blog.myfitnesspal.com/free-macro-calculator/
2. Establish goals in Myfitness Pal. (Macros, Total Calories and Calories by meal)
3. Implement a time of day to start intermittent fasting (16 hours of fasting and 8 hours of eating)
4. Focus on High Protein/Low Carb meal planning/prepping. Cut sugar & alcohol.
5. Track everything you eat. Whenever possible, track your food before you eat to ensure you are staying on track with your goals.
6. Get a full panel of bloodwork done so you can determine if you have any hormone imbalances or are vitamin or mineral deficient. Take recommended vitamins, supplements/medication regularly.
9. Drink a ton of water and allow yourself to indulge in a mocktail as an alcohol substitute in social settings.
10. Get atleast 8 hours of sleep.
11. Weigh daily to stay on track, but base your success on your weekly and monthly weight loss. (Even 5 lbs/month is heading in the right direction, so don’t be discouraged).
12. Take body measurements once a month.
13. Incorporate 30 min of cardio and 15 min of strength training whenever possible (3-5 days/week). This will help you build muscle while losing fat and give you extra calories if you need them to feel satisfied.

Other tips:

Don’t be overwhelmed by this list. You may have to start with only a few things and do them consistently.

There is no shame in asking a doctor for help and taking advantage of medication that can give you the kickstart you may need to have the discipline to do all of the above!

Never give up! You have to figure out what works for your routine and your body. I have been on a consistent weight loss journey for 5 years and it has taken time to figure out the right combination of things for me to do in order to maximize losing weight. I’ve lost 45 lbs so far. I have 85 more to go to reach my goal weight. Following these steps has taken me from slow and steady with an occasional plateau to a state of steady weight loss (2-3 lbs per week).