6 Secrets to Successful Weight Loss
Posted on June 6, 2008
Filed Under Fitness and Exercise |
Most everybody wants to know the secret to successful weight loss. I’ve been up to 200 lbs. and taken it off twice in my life.
So, while I’m not a doctor (who you should check with before doing any diet and exercise program) I do know how to lose weight. And after I quit smoking this past January, I’ve got to do it again.
I’ve been slim most of my life and find it really unbearable to be overweight. Yeah, I hear you. Who doesn’t? Being uncomfortable is a really good motivator for me though and it isn’t easy living as an overweight woman in this society.
So, this is exactly how I have done it in the past and am currently doing it again:
1. Make a Decision
All good things start with a decision.
After I quit smoking this time, I gained 15 lbs. I really dislike not fitting into my clothes. It makes me feel so miserable. I wished I could lose the weight but wishing doesn’t get me anywhere.
Deciding does. It took me to the next step…
2. Just Do It!
There were three frogs sitting on a log. One decides to jump off. How many frogs are left?
Three. Making a decision and taking action are two different things.
Once I decided I’d had enough and was going to lose the weight, I went back to the diet and exercise plan that always works for me. Pronto.
3. Eating Plan
I’ve gathered up a few different theories over the years that have worked for me in the past, and they are to:
- Clear out all the tempting foods in the cupboard and stock up on the healthy ones.
- Breakfast like a king, lunch like a prince and dine like a pauper. This means eat a hearty breakfast, a good lunch and a really light dinner.
- Eat before 7 pm (or four hours before bed)
- Not snack before bed. Period.
- Eat protein like grilled chicken or turkey breast, and keep it to the size of a deck of cards.
- Load up on the fruits and veggies on the lower end of the glycemic scale.
- Watch the carbs.
- Eliminate butter or sauces, but a little olive oil here and there is ok.
4. Exercise
I have found no other way around this fact. Exercise combined with calorie cutting is the only way I can lose weight. Plain and simple. So I usually:
- work out 3 times a week
- do this workout in my home because if I have to get up to go somewhere to work out, it ain’t gonna happen.
- put on an aerobics DVD for the motivation and music.
- do 15 minutes of cardio which can include: dancing, running on the spot, jumping jacks, skipping rope and
- do 45 minutes of free weights, push ups, sit ups and deep knee bends.
- break up the workout if I’m tired or pressed for time. I’ll do the cardio and some weights at one point and the rest later in the same day.
- If possible I walk to my errands.
- I’ll also go for walk after dinner 3 or 4 times a week.
5. Tricks aren’t Just for Kids
These are tricks I use a lot because I find it makes the whole process a little more bearable.
- I’m not smoking anymore so I’ve got this oral fixation I just have to satisfy. As I’m also a sugar freak, I need to trick myself that I’m eating something sweet. The answer? Sugarless gum. Maybe a whole pack in one sitting but at 3 calories a piece, I can deal with it.
- Also good for the sugar freak is candies for diabetics. Be very careful with this one, as it can backfire quite badly on you. I think they use similar ingredients as Exlax does so watch out. They taste good, also low in calories and I feel satiated.
- I don’t own a scale. Toss it out.
- I don’t weigh or measure until a month into the program and monthly after that until I’m done. Constant monitoring is too de-motivating because weight can fluctuate too much and might lead me to blow the diet.
- I drink a diet pop or two, and a lot of water to help me feel full.
- This is my old carrot on a stick trick. After all that discipline and hard work during the week, come Sunday, all my favorites come out. I kick back watching movies or reading, and eat anything my little heart desires. I’m a total slob. I’ll chow down on pizza, ice cream, chocolate until I can’t stand it anymore. Tim Ferriss likes this idea as well. As Tim says, the metabolic rate starts to slow down because it thinks it’s on starvation mode. Eating more for two days boosts it back up again.
6. Keep going!
There are some days when I really don’t want to diet. My head will start whining to me about how I deserve this or I’m tired of doing that.
I then play a picture of me trying to fit into my jeans the last few months and of me looking hot in a bikini in another month. And, I tell myself that since I don’t have that much to take off this time, it really won’t be that long until I can stop dieting.
Once I’ve lost the weight, I don’t tell my brain. For quite a while after my diet, it is still on diet mode and doesn’t know it can stop now. I will feel guilty every time I eat something not on the diet. This is a good thing because I need to get into maintenance mode. Sometimes I’ll let myself get away with it and other times I won’t. But mainly, I monitor myself on a casual basis and my clothes keep me posted.
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9 Responses to “6 Secrets to Successful Weight Loss”
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thank for the advice… weightlos it is a never ending battle with me.
CDeeerings last blog post..Thinking of Priesthood as your next midlife career? If you’re a woman, you better think again!!!
My pleasure. Yes, it’s work for most of us.
[…] morning I measured my waistline and found that I lost 1 1/2 inches in the last two weeks via my new exercise/diet regimen. Some of that is probably water as this is just the beginning but I’m still thrilled. Add to […]
I think this is one of the best posts that I have read in a long time. I especially like the breakfast, lunch, dinner idea!!! I just love reading your blog!
Thanks Heidi. I’m glad you like it. The plan works for me! I enjoy yours as well.
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Your 6 step plan is pure genius because it so simple and actual common sense. The people I have seen at work that were successful in losing weight was from that simple formula calories in must be equal or be less than calories out. One of the key things is to be aware of our eating habits since we do so much snacking without even thinking about what foods or how much. Be aware of your food choices and good things will come from it.
Richard Mordens last blog post..Frank Kern clip on Tony Robbins
Wow, you really know what you are talking about. My workout plans are simular to yours. I have also been wanting to quit smoking but have been scared too since I have heard that you can gain a lot of weight from it. I really enjoyed this post and it sort of gives me even more motivation.
Thanks so much.
Yes, years of getting to know your body helps to know what works.
And yes, you can gain quite a bit of weight quitting smoking. I say, get down below where you want to be in terms of weight and watch it like crazy. Chew gum, raw veggies, etc. Add more walks, etc.
Best of luck to you.