Losing weight can be a challenging journey, especially when faced with mental obstacles. However, I managed to overcome these hurdles and successfully lost 70 pounds in one year and a half. Here's how I did it:
1. Setting realistic goals: I started by setting achievable goals for myself. Instead of aiming to lose all the weight at once, I broke it down into smaller milestones. This helped me stay motivated and focused throughout the entire process.
2. Building a support system: Surrounding myself with supportive friends and family was crucial. They provided encouragement, accountability, and celebrated my successes along the way. Having a support system made the journey feel less overwhelming and more enjoyable.
3. Developing a healthy eating plan: I adopted a balanced and sustainable eating plan that included a variety of fruits, vegetables, lean proteins, and whole grains. Instead of following strict diets, I focused on portion control and making healthier food choices. This allowed me to enjoy my favorite foods in moderation while still making progress.
4. Incorporating regular exercise: I gradually incorporated exercise into my routine. Starting with simple activities like walking and gradually increasing the intensity and duration of my workouts. Regular exercise not only helped me burn calories but also boosted my mood and energy levels.
5. Overcoming mental obstacles: I faced various mental obstacles throughout my weight loss journey, including self-doubt, lack of motivation, and emotional eating. To overcome these challenges, I practiced self-compassion and reminded myself of my progress. I also sought professional help when needed, such as consulting a therapist or joining support groups.
6. Tracking progress: I kept track of my progress by regularly weighing myself. Every day. Mentally a struggle but definitely encouraged me to pound the water, at least a gallon.
Losing weight is a journey that requires dedication, discipline, and consistency. I am proud to share that I have successfully lost 70 pounds in one year and a half through a combination of strength training, tracking my macros, and increasing my daily steps.Below is a physical outline the key strategies that helped me achieve my weight loss goals.
One of the most effective ways to lose weight and build muscle is through strength training. By incorporating weightlifting and resistance exercises into my fitness routine, I was able to increase my metabolism and burn calories even at rest. Strength training not only helped me shed pounds but also improved my overall body composition.
To start with strength training, I joined a gym and worked with a personal trainer who designed a customized workout plan for me. This plan included a mix of compound exercises, such as squats, deadlifts, and bench press, along with targeted exercises for specific muscle groups. I gradually increased the weights and intensity over time to challenge my body and continue making progress.
Tracking macros, also known as macronutrients, involves monitoring the intake of proteins, carbohydrates, and fats. By carefully calculating and tracking these macronutrients, I was able to optimize my nutrition and create a calorie deficit for weight loss. I used MyFitnessPal that allowed me to input my daily food intake and automatically calculate the macronutrient breakdown. This helped me stay accountable and make informed choices about the foods I consumed. I ensured that I maintained a balanced diet, focusing on lean proteins, whole grains, fruits, vegetables, and healthy fats while limiting processed foods, salty food, and drinking my calories with drinks I shouldn't be having.
Increasing Daily Steps
In addition to strength training and tracking macros, I found that increasing my daily steps was crucial for my weight loss journey. Walking is a low-impact and accessible form of exercise that can be easily incorporated into one's daily routine.
To achieve my goal of 10,000+ steps a day, I made small changes in my lifestyle. I started taking the stairs instead of the elevator, parking my car farther away from my destination, and going for regular walks during breaks. I also invested in a fitness tracker, which helped me monitor my daily steps and set achievable targets.
By consistently reaching my step goal, I not only burned extra calories but also improved my cardiovascular health and overall fitness level. Walking also provided me with mental clarity and stress relief, which were essential for maintaining a positive mindset throughout my weight loss journey.
The End All Be All for Now
Losing 70 pounds in one year and a half was not an easy task, but by implementing a combination of strength training, tracking macros, and increasing my daily steps, I was able to achieve my weight loss goals. It is important to remember that everyone's weight loss journey is unique, and what worked for me may not work for everyone. However, by staying committed, seeking professional guidance, and making sustainable lifestyle changes, it is possible to achieve significant weight loss and improve overall health. Inside and Out.