Go to your doctor and get a checkup. Start your weight loss journey with knowing your numbers such as blood pressure, cholesterol, blood sugar, and weight.
Drink a gallon of water or at least half your body weight in water day.
Change up exercise weekly.
Change up your food weekly.
Add weight training to exercise routine.
Limit your sodium and sugar intake.
Eat everything in moderation.
Plan your workouts for the week.
Meal prep for the week.
Don’t depend on people to motivate you. Learn to motivate yourself. You need to remember your why.
Ask yourself why are you doing this? Why do you want to lose weight?
Learn to love yourself. Self-love is important.
Every time you cheat on your diet or fall down, get back up and move on.
Find a private space to workout. If you are a gym person, commit yourself to going to the gym. Personally, I prefer working out at home.
Take before and after pictures to track your progress and to see results.
Step on the scale daily or weekly. You need to know your numbers, so you can push harder. Just remember that this number is the starting point and not the finish line.
Use MyFitnessPal App to track your food intake and progress.
Eat a lot of vegetables, but limit fruits, which are high in sugar.
Park further from the store.
Remember, you get out what you put in.
Life will knock you down, but you must choose to get back up every time and fight harder and harder. It’s is not over until God says it’s over. So let go!
Pray to God and ask Him to help you with your weaknesses, and to help you to overcome them.
Embark on a high fiber and high protein diet.
Make sure to read food labels carefully. When you read labels, remember the first listed ingredients, usually means the product contains more of those ingredients.
Sleep is very important to weight loss, try to get 6-8 hours each day. I do have problems sleeping because I work overnights and sometimes on my days off, but I take melatonin, which helps me sleep. I sometimes use lavender essential oil. Also, I use sleep lavender & Cedarwood aromatherapy body wash from Bath &Body Works.
Consistency is the key to being successful.
Please portion control your foods. Use a food scale or measuring plates to prevent overeating.
Stay committed to finishing what you have started.
Find workouts or activities that you enjoy doing.
Balance your workouts by doing cardio, high-intensity interval training (HIIT) and strength training weekly.
I work out 3-5 days a week, with two days of rest.
Limit alcohol intake.
It’s OK if you don’t get that 10,000 steps in every day. Strength training burns more fat than steps.
Remember to stretch before and after workouts.
Listen to your body. Pick a rest day. And rest!
Dreams don’t work unless you do!!
I hated every minute of training, but I told myself don’t quit. Suffer now and live the rest of your life as a champion.
Limit eating out or try to make healthy choices when you do eat out.
Set weekly goals or monthly goals, so that you stay motivated.
Use Pop Sugar Fitness on YouTube for workouts or Pinterest for exercise, food, and healthy living tips.
Make sure you are having regular bowel movements. Constipation contributes to water retention and makes you feel bloated, plus your bodies cannot release the toxins which build up inside. Many people for instance, go every other day.