If not now, when?⠀⠀⠀⠀
Nothing in your life is going to change until you start taking action.⠀Especially when it comes to a weight loss journey. So often, our weight holds us back from living the life we crave.
You won’t lose weight or gain confidence without a series of small, consistent, imperfect actions. Every. Single. Day.
Small, consistent, imperfect actions lead to big transformations. You don’t drive cross country in one day. It takes planning, taking breaks, finding hotels, and detours along the way.
Nobody *just* loses weight. It happens in between the hundreds of decisions we make each day. It happens with the decision to wake up early to workout, the choice to eat at home vs fast food, the decision to not eat seconds. The strength to resist a binge and go for a walk instead.
In this post, I’ve put together 10 ways to lose weight without dieting.
1. Stop the Negative Self Talk
Your thoughts become your reality. You have to stop the negative self talk. How many times a day do you make fun of your body in a new outfit or beat yourself up for eating a candy bar?
2. Visualize Your Future Body
What has helped me in my weight loss journey is the power of visualization. This can be two different things. Find a body type that you like. I like to save these on a board on Pinterest or in a file on your phone. I pull this out when I don’t feel like working out or want to binge. Another way to visualize is pulling out old pictures of yourself when you were at a size that made you feel happier and healthier. I also like to remember the misery that I felt in my bigger body. That keeps me from slipping backwards.
3. Set a Daily Intention
We are all busy people. It’s so easy for the day to get ahead of you before it even gets started. Busy syndrome and chaos leads to binge eating. Set an intention in the morning about what your meals will look like, when/how you’ll incorporate activity, and how you want to feel. Having a plan helps avoid those spur of the moment binges!
4. Wear Clothes that Fit Now
I can remember not wanting to shop for new clothes after a weight gain. It was a way to punish myself for gaining the weight. So while on the weight loss journey, I would find myself rotating the same 3 things. That just makes you feel even more miserable. Don’t worry about the size. Find some clothes that fit now no matter where you are in the journey.
5. Embrace Your Body Now – Not 50 lbs from Now
Let’s be real. Most of us don’t decide to lose weight because we want to be more healthy. Yea, it’s a big part of the motivation. BUT, we usually start out because we are sick and tired of being fat and miserable. We want to look better! If you don’t take anything else from this post, take this tip. Please don’t wait until your goal weight to embrace your body. It starts now. If you want to feel more confident in your body, you have to start now as it is. Not when you finally lose the weight. It’s taking small steps each day to wear clothes that flatter your body- now, not 50 lbs from now.
6. Take a Class
Weight gain and depression thrive on isolation. Get out of your comfort zone. Find a workout class, a Zumba class, kickboxing…whatever you’re into. It will keep you accountable, you’ll meet new people, and you’ll get out of your cave!
7. Wear Cute Workout Clothes
Do me a favor, k? Take those oversized old t-shirts and big sweat pants, pack them in a bag, and donate them. I want you to find workout clothes that are stylish and cute. Yes, this also means ones that are more fitted. When you look good, you feel good, and when you feel good, you do good. Plus, having cute/matching workout clothes will motivate you to wear them. Wearing them will motivate you to actually workout! Trust me on this!
8.Create a Meal Plan of Action
I order groceries once a week. That’s when I plan out what we will eat for dinner. Breakfast and lunch are easy for me because I seriously eat the same food every single day. For some reason, I can’t do that with dinner. Planning my meals and having them prepped saves me a lot of bitterness after work. I HATE cooking. It literally makes me angry. Mix that with being hungry and tired and well that’s a recipe for “Hey eff this. Let’s just go out and grab something.”
Bonus: I hate grocery shopping. It’s time consuming, it’s annoying, and there’s a lot of temptations. I order my groceries online with Walmart and it saves SO much time!
9. Keep a Weight Loss Journal
I don’t just mean journaling your meals and workouts. Although, I do that too. The only way that I can stay on track and avoid going back down into the weight gain spiral is to have boundaries with food. That’s why I do Weight Watchers. I need the points and the portions to keep me accountable. I’m not a fan of intuitive eating. It doesn’t work. If it did, I would have never ended up in this situation! My body just tells me to eat junk and there’s no filter to stop. So, having a weight loss journal is critcial to my sanity! I also recommend writing down your emotions, when you feel like binging. This will help you start to identify triggers. Plus you can track all of your non-scale victories like fitting into a new pair of jeans, finally being able to wrap a towel around your body, etc.
10. Find Your Peoples
Anytime I’ve had success in my weight loss journey or any area of life it’s because of a support system. When I was doing great in Weight Watchers, I was going to in-person meetings and working one on one with my coach. When I ran my first 5K and stuck to the grueling 12 weeks of training it was because I had a running partner that kept me accountable.
Back to that thing about isolation. We NEED people to get through this journey. I invite you to join my online community on Facebook.
There are a million decisions to make a day that will ultimately add up to your success. Those decisions can be agonizing because you are not looking at the big picture – only the current moment. There is no magical moment to begin – you just have to start. I hope these ten tips help you in your weight loss journey.
Have anything else to add? Tell me in the comments!
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