As someone who was overweight and lost over 40 lbs, I know how difficult it can be to lose weight and get healthy. In this post, I will review the 5 habits I use to help lose 40 pounds. Here are my top 5 habits to lose weight.
Habit 1: Eat Clean 80% of the Time
Now, you might wonder, “What does eating clean even mean?”
Well, I’m here to tell you it’s not about scrubbing your carrots extra hard (though a good wash never hurts).
Eating clean is about choosing natural, whole foods over processed ones. It means saying ‘Yes’ to the apples and avocados and ‘No, thank you’ to those tempting but treacherous potato chips.
It’s about fueling your body with foods that taste great and work behind the scenes to keep you healthy and energized.
Now, you might ask, “Why only 80% of the time?” Well, perfection is not the aim here; consistency is. This isn’t about denying yourself your favorite treats all the time; it’s about creating balance.
Eating clean 80% of the time gives your body the nutrients it needs to thrive while leaving room for occasional indulgences. After all, life’s too short to say no to grandma’s homemade cookies, right?
It’s all about moderation. So aim to fill most of your plate with nutrient-rich, low-carb fruits and vegetables and protein like beef, fish, and chicken.
Remember, small changes in your daily diet can lead to big changes on the scale and even bigger changes in how you feel. Let’s eat clean to live clean, folks!
Habit 2: Meal Prep
I hear the collective sigh, “Oh no, not meal prep. That sounds like too much work!”
But hold on, let’s rethink meal prep together, alright? It’s not about spending your entire Sunday afternoon in the kitchen – unless that’s your jam! It’s about making smart, convenient choices to make your life easier and your waistline slimmer.
Think about this: How often have you grabbed an unhealthy snack because it was easier than making something nutritious? We’ve all been there. But what if you had a delicious, nutritious meal in just a few minutes? That’s what meal prep can do for you.
Let’s start with some of my favorites. How about a savory salmon with crisp veggies for lunch, brought to you by the convenient butcher box? It’s a powerhouse of protein and healthy fats, keeping you full and satisfied until dinner.
Or maybe you’re more of a ground beef and veggie person? This is one of my staples for lunch.
And let’s not forget the simple chicken thighs with veggies, a protein-packed meal that’s sure to be a crowd-pleaser.
Meal prep is your secret weapon in the battle of the bulge. It’s like having a healthy fast-food option right in your own fridge. Plus, it gives you control over what you’re eating.
No hidden ingredients or sneaky extra calories. Just honest, clean eating.
So let’s break out those meal prep containers and cook up a storm! Your future self (and your scale) will thank you.
Habit 3: Exercise Daily
I can already sense some groans, but hang in there with me.
Now, when I say “exercise,” I’m not suggesting you start training for a marathon or spend hours in the gym unless that’s something you enjoy.
Exercise can be as simple as adding more movement to your everyday routine. Remember, every step counts regarding weight loss and maintaining a healthy lifestyle.
Let’s kick things off with a simple goal: walking for 30 minutes daily. That’s it. It’s as easy as taking a stroll around the neighborhood or maybe getting off the bus one stop early and walking the rest of the way home. The aim is to reach that magical number of 10,000 steps a day.
Sounds like a lot, right? But you’ll be surprised how quickly those steps add up!
Now, for those wanting to take things up a notch, let’s talk about strength training.
I hear you, “But isn’t strength training all about getting bulky?
“Not at all!
Strength training helps tone your body, increase your metabolism, and improve your strength and stamina. Just 2 to 3 times a week can make a huge difference.
Incorporating daily exercise into your routine isn’t just about losing weight. It’s about enhancing your overall well-being, boosting your mood, and feeling more energized and ready to conquer the day.
So, let’s put on those walking shoes, grab those weights, and get moving! You’ve got this!
Habit 4: Log Your Progress
Now, I know what you’re thinking. “Do I really need to keep track of everything?”
The short answer: Yes! But don’t worry; it’s not as hard as it sounds and can be motivating.
Keeping track of your progress isn’t about obsessing over every calorie or step. It’s about gaining awareness of your habits.
It’s about understanding what works for you and what doesn’t. It’s about celebrating those small victories because every victory counts!
Start by weighing yourself daily. Yes, daily. Hear me out here. Doing this allows you to see the natural fluctuations in your weight, understand the impact of your choices, and, most importantly, see your progress over time.
Next, keep track of what you eat. Logging your macros isn’t a punishment; it’s an enlightening tool that helps you understand your eating habits.
You might be surprised to find out how much protein, carbs, and fats you consume. There are plenty of apps that make this process super easy so that it won’t feel like homework, I promise!
Lastly, consider a fitness tracker. They’re a great way to see how much you move during the day. It can be a fun challenge to hit your step goal or to beat your record from the previous day. Plus, who doesn’t love a good gadget?
Logging your progress gives you the power to make informed decisions about your health.
It’s like being the CEO of your own body. So, grab that scale, download a macro tracking app, or strap on a fitness tracker, and let’s take charge of our health journey, one log at a time!
Habit 5: Avoid High Calorie Beverages
And finally, we’ve reached Habit 5: Avoid High Calorie Beverages. “Wait, what?” I hear you say, “My favorite drinks are sabotaging my weight loss?” I hate to be the bearer of bad news, but those sugary drinks can be the stealthy culprits adding on the extra pounds.
But don’t worry, there are plenty of delicious, low-calorie alternatives keep you hydrated without the extra sugar.
Let’s start with the best beverage out there: good old water. It’s calorie-free, readily available, and vital for just about every body function.
Plus, did you know that sometimes you might just be thirsty when you think you’re hungry? So, the next time you reach for a snack, try having a glass of water first.
“But water’s so boring,” you say?
I’ve got you covered. Try adding a slice of lemon, cucumber, or a few fresh mint leaves for a hint of flavor.
Herbal teas are another great option. They’re unsweetened but still offer a variety of flavors to keep your taste buds happy.
Let’s not forget about our morning brew. Instead of that high-calorie latte, try a black coffee or add a splash of milk. You’ll get that caffeine kick without the calorie overload.
Remember, like all the others, this habit isn’t about perfection; it’s about making better choices most of the time.
So, let’s raise a glass (of water, of course) to make healthier beverage choices. Cheers to you and your health!
The Bottom Line
Alright, there you have it, folks! Five simple and effective habits to kickstart your weight loss journey.
Remember, the goal here isn’t to completely overhaul your lifestyle overnight.
It’s about making small, sustainable changes that can have a big impact over time.
It’s all about choosing whole, nutrient-rich foods and prepping your meals to ensure you always have a healthy option.
It’s about getting moving every day, whether a walk around the block or a strength training session.
It’s about keeping track of your progress and learning what works best for your body. And lastly, it’s about choosing water and other low-calorie beverages over those sneaky sugary drinks.
Did you Find This Article Helpful?
Now, it’s your turn, dear readers! I’d love to hear how you implement these habits into your daily routine.
What challenges are you facing? What victories are you celebrating? Remember, it’s all about supporting each other on this journey. So, drop a comment below and share your experiences, tips, and stories.
Also, if you found this post helpful, why not share it with a friend or family member who could also benefit from these habits? Let’s spread the word and help others on their health journey too.
And finally, If you’re interested in learning more about weight loss, consider checking out “A Programmer’s Design Patterns for Weight Loss,” this is my book that provides practical tips and strategies for achieving your weight loss goals.
Remember that every person’s journey is unique, and with the right mindset and support, anyone can achieve their fitness goals.