What I Have Learned About Weight Loss

Breathe

I’ve been on a health and weight loss journey for the past year.  In that year I have lost over 30 lbs, gotten off Metformin, a diabetes medication, and gone from not being able to run a block without breaking out into a cold sweat to being able to run 4 miles with no adverse affects.

I have learned a few things along the way.

1.  Be patient.  This is probably the hardest lesson to learn.  We all want instant results.  But I didn’t gain the weight in a day or in a week and I won’t lose it that quickly either.  Nor will you.  There are many fad diets out there.  Juice diets, shake diets intermittent fasting, etc.  They almost always promise quick results.  They almost always cost money and almost always are not worth it.  They may help you lose weight initially but when you come off them if you go back to your old eating habits you’re just going to gain that weight back again.  All I did was join a site called MyFitnessPal.com and log my calories.  Every day.  It sounds like a chore but in truth it just takes a few minutes a day.  It keeps me accountable.  I keep track of what I’m eating.  More important, it works!  And it doesn’t cost me a thing.  It taught me so much about my eating habits and how to keep my eating under control.

2.  A bad day shouldn’t derail you.  We all have bad days where we just want to binge.  If you have a day like that just pick yourself up, dust yourself down and start again tomorrow.

3.  It’s all about calories.  If you burn more calories than you eat you will lose weight.  It’s pure science.  If the weight isn’t coming off there may be a prevalent medical condition that is derailing you.  If you aren’t losing weight but you’re convinced you’re doing everything right get yourself checked out by your doctor.

4.  Weightloss is a simple process.  But it isn’t easy.  It takes determination.  Discipline. Patience.  Have I said that word already.  You will learn.  Patience is key.  But if you want it badly enough you will achieve it.

5.  Dieting is simple.  Keeping the weight off is the challenge.  This is the journey I’m about to embark on.  I’ve lost the weight.  I’m determined to keep it off.  Never go back!

6.  The most effective way to diet is not to go on a diet.  Sound confusing?  How many people do you know who go on a diet?  Then come off the diet and go back to their old eating habits and wonder why they’re gaining weight again?  If it’s your old eating habits that caused you to gain weight then of course you’ll regain the weight if you go back.

7.  The scale can lie!  When we want to lose weight we want to see the number on the scale drop like a stone!  Sometimes we hit a plateau and the scale stubbornly refuses to budge.  Don’t get disheartened and give up.  Look for other signs of success.  Look for NSV’s (non-scale victories).  Even when the number doesn’t drop other things are happening.  Maybe your clothes are fitting better.  Or getting looser.  Maybe your collar bones are starting to pop out, or your hip bones.  Maybe you find yourself able to do things you couldn’t do before.  Walk further or run without getting out of breath.  These are all signs you are on the right track.  Just keep doing everything right and the scale will start to drop again.

Through the past year I have learned a lot about myself.  I have patience and if I want something bad enough I can achieve it.  That’s very empowering.

6 thoughts on “What I Have Learned About Weight Loss

  1. This is a great list. I just discovered your blog today and I quite like it. Everything that I have read is well written and factual. I am a blogger here as well and a certified fitness professional. I have been in the business for over 20 years. Those seven things you listed are accurate. There are only two things I would add. One is consistency. With consistency you will get results. The other I would add is to reduce or almost eliminate sugar. I know YOU know about that being diabetic, but I wish people realized that they would lose weight, and quickly, too, when eliminating as much sugar as they can. The body will be better able to control insulin production. That way you’re never dieting, you’re simply eating healthier. The weight lost through dieting almost always makes its way back around the belly eventually. When you cut out sugar, the focus will be on the sweet stuff, not calories. If you steer clear of sugar there is a good chance that the weight loss will be permanent.

    If you are looking for daily inspiration, exercises, as well as a bit of a laugh go to my Facebook page here: https://www.facebook.com/capablyfit/ and “like” it. If you ever need any advice, I’d be glad to help. I’ll be following along…………..

    1. Thank you! Your comments mean a lot. I’d definitely agree that consistency is key. It’s no good watching what you eat for a few days then going out on binges.
      I definitely don’t eat as much sugar as I used to, but I still have some. I monitor my fasting sugar every morning and it averages in the 70’s and 80’s. I liked your Facebook page. I’ll definitely come to you if I need any advice. Thank you for reading and I’m happy you want to follow my blog.

    1. Thank you! I try to do some sort of exercise at least 4 or 5 times a week. Sometimes I go for a walk. I often go for a run. And we both go to the gym 2 or 3 times a week (we try to, anyway!) Lifting weights is a great way to trim off those inches and tone your muscles. Just do whatever you can.
      As far as eating I pretty much eat whatever I want. It’s all about portion control. True portion sizes are much smaller than most people realize. Or want to know. I focus on eating more protein and fiber. I limit the sugar. Protein is especially important if you’re exercising. Peanut butter is a great post workout snack and I also drink protein shakes. We shop with a company called Melaleuca that has a lot of healthy snacks and the BEST protein shake. I’m drinking one as I type this lol.
      But basically just focus on controlling portion sizes to keep your calorie count down. MyFitnessPal is great for that as not only can you track your calories, you can also keep track of how much protein fiber and sugar you’re eating. I also limit sodium as much as I can. Thank you for reading and I’ll be happy to answer any other questions. 🙂

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