Losing weight all boils down to one thing…making healthy habits that stick.
Sounds easy, doesn’t it? Then why do countless women fail diet after diet and attempt after attempt to lose weight, and then keep it off? That question plagued me for years when I first started my own Weight loss journey–how to make healthy habits stick!
The huge secret that isn’t really all that secret when it comes to weight loss, improving your fitness levels and eating clean regularly is to take baby steps. This isn’t a race. There is no reason why you have to master everything in one month. Heck, it took me YEARS to finally get it straight, and that was before I became certified as a Fitness Nutritionist.
Take it slow. But keep consistent.
Healthy Habit #1: Be Prepared!
Not gonna lie, losing weight and keeping it off is hard work. But you know what’s harder? Doing absolutely nothing, sitting on your tush, blaming the world for your problems and wishing the weight away. It won’t work. It doesn’t work that way (this was the biggest hurdle I personally had to jump, but girl, once I did my whole world opened up!).
A massive part of making the hard work a little easier and making the healthy habit more lasting is to be prepared. Make sure you have the right food on hand, plan for cheats and treats, schedule your workouts, prepare your food ahead of time so you always have something to “grab and go”.
This is one of the biggest lessons I teach in my 1:1 coaching. Without planning, you waste more money throwing out food that sat in the fridge for a week, you hit the drive-thru out of sheer starvation and you skipped so many workouts you might as well start over…again. Planning takes all that out of the equation for you.
In the beginning it may seem like so much extra work, but from experience I can share with you that eventually it becomes second nature, a part of who you are and suddenly you will notice that every Sunday between 12 and 2 you just automatically start cooking up some meals ahead of time for the week ahead. Ok, so this is my schedule, but you can go ahead and steal it 😉
Healthy Habit #2: Figure out your stressors and find a way to manage them!
Stress really piles on the lbs, espesh around our midsections due to excess cortisol (a hormone that is released to deal with excess stress, as our bodies can’t handle it alone). When we have excess cortisol floating around in our systems, it gets processed as stored as fat around our waists — that’s where that muffin top comes from!
No, we can’t avoid stress. It affects us all, but how we deal with it is definitely manageable. Hacks like getting up 10-15 minutes earlier in the morning so you aren’t always running late, playing relaxing music if the kids are stressing you out, going for walks in nature when life deals you too much, lighting a candle if you find your creativity lacking (I always do this when I write), all these things can make dealing with stress a little easier.
So what if you have to try a ton of different things till you discover one or two that work…the joy is in the journey, remember?
Check the pic below for more great tips:
Healthy Habit #3: Track, Track and Track some more!
This tip really helps when it comes to our fitness. For example, when I do my workouts, I write out all the exercises I do in advance, with the weight I will use beside it. Here is an example (sorry for the messy hand-writing lol):
This not only helps me stay motivated with my progress, it keeps me focused on the task at hand (lifting heavy weight slowly and safely with good form) so I can avoid injury.
Maybe for you it’s wearing an activity tracker to track how many steps you’ve walked each day (your goal should be a minimum of 10,000 steps) or using the My Fitness Pal app to track how many grams of protein, carbs and healthy fats you consume each day (I use this app on my iPad and it helps keep me consistent with my eating).
You’d be amazed at how much your activity or eating can fluctuate, but this way you are aware and you can make sure to pick up the pace (fitness) or put it down (cracker).
Healthy Habit #4: Stay Consistent
This is probably the most important habit to adopt and if you are looking for a place to start, start here. If you keep giving up after only working out for 10 days, you won’t reach your goal weight.
The same goes with your clean eating. If you keep throwing in the towel just because you at one bad meal, you will be off your clean eating plan and before long packing on the 10 lbs you worked so hard to lose, plus 3 more. Consistency is key and consistency is king.
None of what we talked about today is achievable however if you don’t believe you can. Cuz you can, Fit Gal!! You were made for more!!! You were made to workout regularly, you deserve to be happy and have positive thoughts and you are worth the effort it takes to make a healthy meal!
Don’t let anyone steal your thunder, tell you that you can’t or shouldn’t just because you failed before. Heck, I’ve failed at business, relationships, diets, and weight loss (just to name a few) more times that I care to count.
Expect bumps in the road and failure too. It’s what makes you stronger and more resilient. Surround yourself with positive thoughts, people, even books (this book and this book helped me with happiness and habits big time)! You can do it. If you need help, contact me anytime or feel free to leave a comment below <3
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