Losing weight and adopting a healthier lifestyle can be a transformative journey, both physically and mentally. However, embarking on this path without proper preparation can lead to frustration and setbacks.
To set yourself up for a successful weight loss journey, it's essential to plan, commit, and make sustainable changes. In this blog, we'll guide you through the steps to prepare for a successful weight loss journey.
- Define Your Goals and Motivation
Before diving into any weight loss journey, it's crucial to define your goals and motivations clearly. Ask yourself why you want to lose weight. Is it for better health, increased energy, or improved self-confidence? Knowing your 'why' will serve as a constant reminder of your purpose when faced with challenges.
Pro Tip: Write yourself 10 reasons why note on your phone and set daily reminder alarms to read it twice a day this will help with re-enforcing your goal on your subconscious brain.
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- Know your blind spots
Knowledge empowers you to make informed choices. Self-knowledge is even more powerful. Being 100% honest with yourself as to what your usual bad choices are and what the cues and triggers are for those will be essential to your success. A cue could be a time of day or place which triggers a certain behaviour e.g. Friday night at 8 pm I usually have a curry on the sofa watching a certain programme on TV.
Pro Tip: Write a list of cues and triggers for your current unhealthy habits so you can be aware of when you may feel cravings for certain unhealthy foods or drinks. Understanding when you are being triggered is the first step to being able to overcome them and set a new pathway.
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- Create a Realistic Plan
Setting unrealistic goals can lead to disappointment and discouragement. Instead, create a balanced, achievable plan. Break down your ultimate goal into smaller, manageable milestones. For example, aim to lose 1-2 pounds per week, which is a sustainable and healthy rate of weight loss.
Pro Tip: Reward yourself along the way with non-food-related mini-treats. It might a £1 for every pound you lose or a specific reward when you reach that first major milestone such as a spa day with friends or new clothes.
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- Clean Out Your Kitchen
One of the most effective ways to set yourself up for success is to remove temptations from your home. Go through your cupboards and refrigerator and donate or discard processed high-calorie, and unhealthy foods. Stock up on fresh fruits, vegetables, lean proteins, and whole grains to make healthy eating more convenient. Optimise your environment for success not failure.
Pro Tip: It can be difficult to overcome our old unhealthy patterns of eating and drinking if they are still readily available, especially when you are easily triggered in the first few weeks. Clear out the bad temptations and add in the good choices. Make the good choices easier and the bad ones harder.
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- Plan Your Meals
Meal planning is a game-changer when it comes to weight loss. It prevents impulsive, unhealthy food choices and ensures you have nutritious options readily available. Create a weekly meal plan that includes a variety of foods to keep your meals interesting and satisfying.
Pro Tip: Create your own mini-library of links. Scroll social media with a purpose and find a selection of healthy meals that fit your programme. Create links to the posts in your notes so they are easily accessible when you are planning your meals for the week ahead.
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- Stay Hydrated
Drinking enough water is often overlooked but is crucial for weight loss success. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day and more if you're physically active.
Pro Tip: Buy yourself a new 2L water bottle with markings. Set an alarm on your phone for various points during the day to remind yourself to drink more water. To estimate how much water you should be drinking it depends on your weight and activity level
Here is a guide:
- If you're younger than 30, multiply your weight (in lbs) by 0.642
- If you're 30-55 years old, multiply your weight (in lbs) by 0.56
- If you're older than 55, multiply your weight (in lbs) by 0.481
For example, for a 50-year-old person who weighs 180 pounds:
- 180 multiplied by 0.562 = 101.6 ounces per day = 2.8 Litre
It’s important to remember that this calculation will not produce an exact measure of your water needs and that it reflects your approximate baseline water requirement from all sources, including food.
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- Find an Exercise Routine You Enjoy
Exercise is a vital component of a successful weight loss journey, but it doesn't have to be a dreaded chore. Find physical activities that you genuinely enjoy, whether it's hiking, dancing, swimming, or cycling. When you look forward to your workouts, you're more likely to stay consistent.
Pro Tip: Get creative and find a fun activity you can do with friends for that extra social boost, you are more likely to stick to an activity where there are other people to be accountable to. E.g Clubbercise activities are a great way of meeting friends, dancing and exercising look for a local class near you.
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- Seek Support
Weight loss journeys can be challenging, and having a support system can make a significant difference. Share your goals with friends and family who can offer encouragement. Consider joining a weight loss group, either in person or online, to connect with others on a similar path.
Pro Tip: Gather a group of friends on the same mission on a WhatsApp thread and support each other with daily updates, pictures, and inspiring thoughts.
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- Track Your Progress
Monitoring your progress is essential for staying motivated. Keep a food diary, track your workouts, and take regular measurements. Celebrate your achievements, no matter how small they may seem, as they all contribute to your overall success.
Pro Tip: Take a start of your journey pic. You won’t believe the differences in a short space of time. Seeing is believing so take photos and document your journey. Inspire yourself along the way.
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- Be Kind to Yourself
Finally, remember that setbacks are a natural part of any journey. Don't be too hard on yourself if you slip up occasionally. Instead, learn from your mistakes and use them as opportunities for growth. Self-compassion and resilience are key to long-term success.
Pro Tip: Instead of feeling you’ve ‘blown the day’ and thinking ‘I’ll get back on it tomorrow or next week’ try thinking of each day as a set of four quarters, Morning, Midday, Afternoon, Evening. If you blow one quarter you’ll get back on track for the next quarter. Fail small, not big.
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Preparing for a successful weight loss journey requires careful planning, commitment, and a positive mindset. By defining your goals, educating yourself, creating a realistic plan, and making healthy changes to your lifestyle, you can set yourself on a path to achieving lasting weight loss and improved well-being. Remember, it's not just about losing weight; it's about gaining a healthier, happier you.