Since losing roughly 35 lbs over the past 2 years (yes, it took losing 35 lbs for people to actually notice that something has changed), I have been getting comments regularly, “What’s the secret?”, “How did you lose the weight?”, or my favorite, “Can you prescribe me what you’re taking?”. I always joke with people that I was born fat! And it’s true! I had a double chin coming out of the womb. I have been blessed with a body that just likes to hang on to extra fluff and plays tough when I try to do anything to lose it. But, after years of gaining and losing weight, I have finally found the top 3 things that have helped me the most in my lifelong weight loss journey.
1.Pick the right diet plan for YOU and stick to it!
The most important part of starting a weight loss plan is choosing the one that you can maintain for the rest of your life. Throw the idea of weight loss being a quick fix, a 6-week cleanse, or a pre-vacation solution out the window! If you want long-term sustainable weight loss, it has to be something you work on daily. Can you see yourself eating a baked chicken breast and a cup of steamed broccoli every day of your life? Probably not. Could you live your life never touching a bowl of pasta ever again? Sounds terrible right? So don’t set that unrealistic limitation on yourself. There are some cardinal rules to weight loss that we obviously have to consider.
Monitor portion sizes. No matter what you’re eating (aside from vegetables, you can pretty much eat your bodyweight in veggies and still get that summer bod!), you have to consider not eating too much of it. This is truly the key to a balanced lifestyle. You CAN eat pasta but measure it out to ½ c and have veggies on the side. If you want to indulge in whole cup of pasta once a month? Go for it! But, you should reduce your intake of other calories the rest of the day to make up for the indulgence you had at lunch time. Skip on the bread basket that usually comes right before it as well. Sustainable weight loss is a constant game of this or that. Do you want to eat a small piece of cake at a birthday party? Plan for it. Your food choices for the rest of the day leading up to that delicious piece of cake should be focused on fresh, nutritious vegetables, fiber-filled fruits, and lean proteins.
- Get moving!
I’m sure you have heard it over and over again. You need to diet and exercise to lose weight and it’s true! Unfortunately, there is no magic pill to sustainable weight loss. Trust me, if there was, I would have taken it by now! When it comes to exercise, again, choose activities that you could see yourself doing regularly for the rest of your life. Always think of the long-term sustainability of the choices you make. Personally, I work 10 hour days. The thought of commuting back and forth to a gym, taking precious time from my already tight schedule, was not sustainable for me. I tried it. I got up at 4:00am every morning and dragged my reluctant husband with me to the gym for a few months. But it just wasn’t something I could continue doing. So I have been doing at-home workouts in a small corner of my guest room for years now and I have managed to lose and maintain my 35 lb weight loss! I set up my exercise clothes (cute ones, of course) in my bathroom the night before. I wake up before work, get dressed and walk 5 seconds across the hall to my guest room. This works for me! Whether you enjoy going to the gym, running outside, taking group fitness classes or like doing at-home workouts like me, just do it!
- Patience and persistence is key
The most important part of it all is to always continue pushing forward. I have given up so many times and gained all the weight I worked so hard to lose because I wasn’t seeing the results I wanted fast enough. But where did that get me? Back to ground zero every time! Talk about frustrating! It has taken me years to learn that I do not do well with setting a time limit for myself. I have learned to enjoy the process and the let the rest take its course on its own time. I weigh myself about twice a month and take progress pictures about once every 3 months to make sure I’m still going in the right direction but I don’t make this the only focus of all the hard work I am putting in. The food portion has become second nature, which is why it is important to choose something you can do long-term. For me, the sustainable diet has been a whole-food plant-based diet (basically everything that grows from the ground, and nothing that comes from an animal). I stay persistent with my workouts no matter how I feel that specific day. At the beginning of each month, I plan my workout calendar and hang it on the wall in my guest room. Those are appointments I have made and you better believe I don’t miss an appointment with myself! I get up early every day, get my workout in and go on with my day. It has also become second nature, a habit. Whether it takes you 1 month, 6 months or 2 years to lose 10 lbs, the time will pass anyways. By making better food choices and exercising regularly, you can be certain that you are doing your body a huge favor. So don’t focus so much on what you have not accomplished and how long it will take to get there. Get up every day, get it done, and keep it going into the next day.
And lastly, be patient with yourself. You have to be your number one supporter. You have to think positive thoughts along the way. Don’t look in the mirror and pick apart your body. Look in the mirror and see the growing muscles, see a body that is capable of daily movement and be grateful!
Sadie Abboud studied Science in Nursing at Florida State University and graduated in 2011. She also holds a Masters Degree of Science in Nursing from the University of Miami. She has worked for MedXM in Miami; DaVita Inc., Capital Regional Medical Center and at the FSU College of Nursing in Tallahassee, and at the Florida Department of Health – Division of Family Planning. She brings a wealth of experience and holds several honors in the field of Nursing. She also actively volunteers as an ARNP in the USA and overseas.
Follow Sadie on Instagram @whoa_itssadie
By: Dr. Juan Borja
Original post: https://yourdoctordad.com/weighting/