top tips to loose 100lbs

Here are a few things that I have learned and what has helped me on my journey (this is just my opinion):

I didn’t set a goal weight at first; instead I focused on hitting smaller goals like look and feel better, make exercise easier and less painful, certain clothing sizes and manageable weight loss goals. This helped me keep things in perspective. I didn’t want to set myself up for failure and keep looking at a big number in weight loss. As I hit a goal, I set another one and worked towards that. Before I knew it, I would hit that goal and need to set another one. I would reward myself for hitting the goals, by buying outfits, shoes, and for the 100 lb mark I splurged on my 1st ever spa day for my sister and I (boy was I motivated to hit that goal!). Now I'm working hitting my actual goal weight and planning a weekend get-a-way once I hit it.

• Work on the mindset that this is not a “diet” it’s a lifestyle change. I correct my friends and family all the time when they say I’m on a diet. I have had to work hard at changing my mindset and mentality. I know this is something I have to do for the rest of my life as I do not ever want to get back to where I was before.

• Life happens! There are going to be days that you don’t have the motivation to work out, or at an event that you want to eat some things that you typically don’t. Go ahead and not work out or have that 2nd piece of cake. Those things aren’t going to kill you. Work out a little more if you know you are going to be eating more. Just let those things be the exception and not the rule. Do everything in moderation. Allow yourself to participate in life and don’t feel guilty for it and don’t beat yourself up. I know it’s a lot easier said than done. I’m still working on it.

• Start slowly. Who cares if it takes you 1 yr to lose 25, 50 or100 lbs or 5 yrs to do so? It is not a race and our bodies respond differently. Eliminate some things in your diet at once and then gradually eliminate the rest of them. Same with exercise….I have a really bad knee from sports (have had 4 surgeries) and am limited on some things that I can do. Working out in the beginning was hard for me and painful. I discovered aqua aerobics was easier on my knees and provided a good workout. After a few months of that and losing weight, I was able to introduce other activities and my knees felt better. I have worked myself up to doing spinning 6 days a week along w/ a weight circuit. But this did not happen overnight.

• Plan out your meals and exercise. I schedule my exercise in my calendar so that it serves as a constant reminder on what I have to do for the day. When eating out try to look up the menu and see if there are any nutritional facts before you go. Then you know exactly what you want to get before you get there and how many calories you will be consuming. Don’t be afraid to make modifications at the restaurant and ask for things on the side or eliminate things from the meal.

• Log everything and be honest when keeping your food diary. I use the app on my phone called My Fitness Pal. I log everything, even when I eat that 2nd piece of cake or have a 2nd helping of a meal. Try your best to not overestimate the calories you burn on exercise and underestimate what you are eating. The only person you are hurting is yourself. I have discovered that the calories for exercise in MFP are a lot higher than what you actually burn. I invested in a heart rate monitor to better track my burn and that has helped me tremendously.

• Switch your food and exercise routine up every few months. I switch up what I eat and my exercise routine every few months so my body does not get used to the same thing and routine.

• Turn your negative thoughts into positive ones! Turn the “I cant’s” into “I WILL’S!” Speaking from someone who never thought it was possible to lose the amount of weight I have lost, it is possible. Figure out what works for you and your body and do it. You CAN do it need to BELIEVE you can do it!!