People ask me all the time; how can I lose weight fast. When I say there is no magical advice about eating a certain melon only found in Central America people get upset.  There is no new pill form Shark Tank to shrink fat fast overnight, no supplement t Dr. Oz pushes and swears to on his show. The truth is it’s about diet changes and activity.   The reality is LIFE needs to be handled before we get the ability, energy, and motivation to be able to make sustainable changes and lose weight. When we are focused on basic needs (like Maslow’s Hierarchy of needs) we expend our energy on having, food, shelter, safety, and water.  We do not have anything left in the tank to prepare a healthy meal or make a healthy food choice. That’s oversimplifying it, but when our energy is used by an unruly teen, aging parents, or a gas lighting boss – we don’t have energy for those higher needs or self-actualization AKA our best selves.  We also need to be ready and in a stage of change beyond denial and precontemplation – we need to be in a good place before we can intrinsically pull from inside of us the motivation to make better choices, to engage in healthy sustainable behaviors and to keep moving forward when results don’t happen overnight.  It takes commitment, a forward focus and working through obstacles and barriers to succeed. 

Well, I did promise the dirty dozen, so here you go!

1.      Portions. We live in a world of portion distortion. Start reading labels, be aware of what one serving is and measure out your food so that you start to eyeball what a serving is. If you don’t know how much food (calories) you are really eating, you will never lose weight. A plate at a restaurant typically is three or more servings. Dinner plates have doubled in size since the 1960s. In the 1960s, dinner plates were about eight-and-one-half to nine inches in diameter and held about 800 calories; by 2009, a plate size had grown to 12-inches with the capacity to hold about 1,900 calories. Learn portion sizes; it will help you with wise choices as well!

2.      Reality check. It will take TIME and it will take EFFORT. Weight will not just fall off. To burn off one pound, you will need to create a calorie deficit each week.  To lose one pound, you will need to cut 3,500 calories per week, or 500 per day.  Be aware that your body will need time to reset its weight set point.  Once you achieve the weight you want to be at, your body will fight you to put that on again.  So, commit to a realistic and sustainable calorie deficit and activity level that you can maintain for 2-3 years to allow your body to re-set the set point and not fight you to put weight back on.  No “type-O”, yes I mean years.  That is why people that follow a fad diet loose weight then gain it all back plus more, they cannot sustain cabbage soup forever or eat Keto and deprive their brains of complex carbohydrates.

3.      Cook at home. Calories are hidden in boxed, restaurant and store bough prepared meals. Start to cook your own meals so you know the ingredients, can set aside proper portion sizes, and be aware of the calorie count of each meal.  Using fresh fruits, veggies and meats is also recommended to avoid packaged or fast-food meals. It will take TIME; it will take EFFORT as first.  But most of us are creatures of habit and once you have 2-4 weeks of menu items, you can rotate them for variety.  

4.      Batch Cooking. Another tip that can help when starting to cook is to cook in batches. Cook multiple meals at once, divide them into proper portion sizes and freeze them for convenience.  This allows you to have healthy grab ‘n goes in your own freezer! This new habit will take some planning, but it can be a great time saver and help you avoid the drive through or a boxed meal when you are short on time. We are creatures of habit and typically have seven to 12 meals we repeat. Cook multiple meals and freeze for healthy convenient foods.

5.      Awareness. Be aware of the amount and type of calories you put into your mouth when are trying to lose weight.  Low fat usually meant high sodium or sugar.  Low sugar usually means high fat or sodium.  “Diet” food is deceiving.  The next tip addresses a better way to choose your foods.

6.      Eat close to the source.  Eat food that has minimal processing. Instead of apple pie or apple sauce, eat an apple.  Instead of orange juice, eat the orange.  Instead of deep-fried green beans, eat steamed or raw green beans. Get the idea? Five to 10 servings of fruits and veggies are recommended each day.   If that sounds like a lot, start somewhere, 2 fruits and 1 veggie 4 of 7 days.  Set a realistic goal and work towards your ideal in time.  You may never get to 10 servings, do you. 

7.      Set sustainable goals.  If you cannot sustain the choice, it probably is too severe.  Look behind the goal and take baby steps towards it.  You may need to modify or change a goal and address barriers as well as obstacles along the way.  You may need to address your mindset, family of origin issues, and your current lifestyle.

8.      BE active! Move as much as you can each day so that you burn calories and keep your body’s metabolism up or increase your metabolism to help burn calories to lose weight. If getting up earlier isn’t realistic in your life…then set aside time to work out at work or after work. Cut an hour of screen time a day to create space for activity.  Activity boosts mood – so if you don’t feel like it, do it anyway.  Do something you enjoy and start small/realistically. When you do, you will feel accomplished and make healthier choices because of the effort put in with activity. Activity can help you work out stress, wake you up and get the mind moving in a positive direction.  

9.      Sleep eight hours a day. You’re not getting any badges of honor for living on five hours of sleep. Most countries recognize sleep deprivation as a form of torture.  So why are we applauding torturing yourself? Give yourself adequate sleep and learn to say “NO” to the distractions that deprive you of sleep. You will not lose weight if you don’t sleep enough…your body releases harmful chemicals when you are sleep deprived.  Add chronic stress and it is a cocktail of keeping the weight on.

10.  Mindfulness. Basically, think about what you are eating. Does 2pm trigger a Snickers or Cheetos?  You may just be thirsty? Are you eating because the clock says its noon?  Or are you really hungry? Are you eating something because it smelled “good” or saw a tasty and tempting treat?  Many times, we “graze” when we are thirsty because we don’t recognize thirst. Or we drink soda or sugary beverages in efforts to stay awake on our five hours of sleep…see how this is all connected?

11.  Drink more water. You should be drinking half your body weight in ounces of water each day.  When you drink the water, you need, you will be more aware of your thirst and not call it hunger.  A chronic state of dehydration is normal for so many people that they have lost the ability to be mindful of a simple thing like the need for water. Being mindful of what your body is telling you is being mindful.  

12.  Cope with stressors. We need to effectively cope with our stressors or remove the barriers that keep your stress level high, so we don’t seek food to fix our emotional states or lives. We need to be in tune with our bodies and what we truly need to lose weight.  If you need to deal with your burnout, chronic stress or the teenager that’s driving you nuts – start there!  Do you eat because you are lonely?  Deal with the root of your problem first.  Incorporate self-care into your days to increase resilience and deal with your stressors.   Stress is a good thing; it calls us to act and do – not eat and wallow.

If you desire help setting goals, and want to work towards healthy habits that are sustainable, I am here for 1:1 health coaching! I will be your support on the journey!  You have the answers, you are the expert of your own life - and you can be successful when you set your own goals, measures of success and work through your obstacles.