5 Ways You Can Jumpstart Your Journey to Successful Weight Loss

The other day I was scrolling through Facebook and saw this sign.

I'm a nutrition health coach, a kickboxing fanatic, a life long lover of all things health and fitness, and I am also active in Krav Maga self-defense classes, so as you can imagine I got a good giggle out of this.

It’s a joke. Yes. A funny one, at that.

But here’s the deal:  I would never advocate eating cake so that you weigh more as a way of protecting yourself from harms way.

Carrying extra weight, or being obese, isn’t the right approach to staying safe. In fact, obesity is Incredibly detrimental to your health. Sooner or later ugly dis-ease will occur in the body.

Aside from physical changes, obesity leads to depression as well as potentially life-threatening conditions like Type-2 Diabetes, coronary heart disease, cancer, and stroke.

If you want to protect yourself and your health, you’re better off making sustainable food and lifestyle changes. A self-defense class is also a great idea!

Sometimes losing weight can seem like such an overwhelming battle to fight.

I know!

Success in weight loss really comes down to how badly you want to see change, and having someone in your life (or a health coach) who can offer tools, guidance, encouragement, and accountability.

Below are a few additional ways you can jumpstart your journey to successful weight loss.

5 Ways You Can Jumpstart Your Journey to Successful Weight Loss

5 Ways You Can Jumpstart Your Journey to Successful Weight Loss

Weight Loss Tip #1: Drink More Water

Soft drinks and sweetened beverages are a source of empty calories, and because they mess with your blood sugar levels, they can lead to overeating throughout the day. Drinking more water also reduces water retention and bloating, not to mention the numerous other benefits you'll enjoy, like increased energy, glowing skin, and clear thinking.

Aim to drink at least half your weight in ounces of water per day. Pay attention to how drinking more water makes you feel, and avoid drinking during meals so as not to dilute those awesome nutrients your body needs.

Weight Loss Tip #2: Eat Plenty of Nutrient Dense Foods

Eating plenty of nutrient dense foods will keep you satiated during the day so you'll feel less hungry.

Make sure your meals consist of quality, healthy fats like avocado, coconut, olive oil, pastured butter or nuts. Partner your fats with some complex carbohydrates like green vegetables and whole grains. Finally, add some protein to the mix. Good sources of protein to choose from are meats, cottage cheese, greek yogurt and tofu.

Also, be sure to avoid or limit the amount of sugar you consume. Go full fat on your healthy fats, too, because fat doesn't make you fat (it gives you energy, balances your hormones, and keeps you satiated), sugar makes you fat!

Weight Loss Tip #3: Manage Stress

When you’re stressed out, your body increases its production of stress hormones. This puts your body into fat-storage mode - not a good place to be when you're trying to lose weight.

For a lot of people, stress results in emotional eating. Can you relate? The foods which comfort your emotional state are often sugary, high calorie foods. These foods quickly convert to fat in this scenario.

You can take steps to manage your stress by doing activities like yoga, meditation, exercise, deep breathing, reading, or listening to some music.

Weight Loss Tip #4 — Cook Your Food at Home

One of the best ways to control what and how much you're eating is to start by eating home cooked meals. This may seem like a pain in the butt, but it will actually make a big difference in whether or not you're successful with weight loss.

When we dine out, we can’t control what ingredients (or quality of ingredients) go into the meal we've ordered. We also can't control the portion size that's usually enough to feed a family of four.

Plus it’s often too tempting to splurge on high calorie, high salt, high sugar foods when at a restaurant. Dessert, anyone?

Weight Loss Tip #5: Exercise Your Body

Working out burns calories, reduces stress, boosts your metabolism, improves mood, increases energy, and helps you to gain muscle which is excellent at torching fat.

Speaking of torching fat, you need to burn 3500 calories to lose 1 pound of fat. So find a fun way to get your body moving and then once you have a workout routine in mind, figure out a way to track your movement or calorie burn.

Here are a few ideas: 

  • Apple Watch Move Goals: Set a daily move goal and find creative ways to reach that daily goal before midnight.
  • FitBit Challenges: Compete with your friends to see who will get the most steps each day.

On this journey to successful weight loss, be patient, be consistent, and remember this: You didn’t gain weight overnight. It’s not going to come off overnight.

Celebrate your wins along the way! The number on the scale isn't the only measurement of success. You can measure your waist, hips, thighs, chest, calves, and biceps to see how your body composition is changing as well.

If you're doing everything right, watching your portion sizes, eating nutrient dense foods and exercising regularly but you still aren't seeing a drop in weight, you might have a hormone imbalance. If that's the case, I can help, as hormone health is my specialty! 

What weight loss methods have been most helpful to you in the past? Share in the comments!

 

 

 

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Rosann Cunningham

Integrative Nutrition Health Coach and Author at Rosann Cunningham
Rosann is an Integrative Nutrition Health Coach specializing in hormone health. She is also a fitness junkie, with a specific passion for mixed martial arts style kickboxing and is trained in Krav Maga - a military self-defense fighting system. After a Hashimotos diagnosis which turned out to be a very wrong call, Rosann became her own health advocate and fought her way back to optimal health and wellness. She is determined to help her clients dig deep to find the root cause of their hormone health struggles, so they too, can thrive and live the abundant life of health and happiness they deserve. Rosann believes nobody should be a victim in life or in their health, so in her coaching practice she loves to integrate a martial arts style and sense of accountability.

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