When most people make the decision to lose weight, what’s the first thing they do?
- Add a bunch of exercise they weren’t doing before.
- Eat totally different things than they typically eat.
- Try to drastically alter their lifestyle and time management.
This, my friends, is why most people also fail with weight loss.
They try to do too much, too fast, and all at once. No one can successfully change their lifestyle overnight. And that is what it takes – true lifestyle change – to see healthy, sustainable weight loss.
In reality, even small changes that don’t seem like much, can make a big difference over time.
If you’re feeling stuck on where to start with weight loss there are four changes I recommend you make to get big results.
I don’t want you to make them all at once, however. Start with number one and work your way to number four over weeks and months. Do not move on to the next change until you’ve successfully implemented the one before into your daily life and do it almost as second nature.
#1: Get a reusable water bottle with a straw
- Drinking enough water is key to weight loss, and the key to drinking enough water is to do it with a straw. Having a plastic water bottle with you at all times is great, but it makes it even easier to remember to actually drink it if you have a straw.
- This way you can drink with one hand. You can drink water while driving, while you’re on the phone, at your desk, there are no excuses. And the more you do it, the more you’ll trigger the reminder in your brain to keep doing it.
#2: Ditch your daily Starbucks run
- It is one thing to have a cup of coffee (or six) in the morning, but Starbucks trips usually mean a lot more than coffee. Those flavored lattes and frappes can have as many calories as a milkshake! Plus, you might end up grabbing breakfast there too which means a fatty hot sandwich, sugary oatmeal or, let’s face it, a pastry. (Because that just goes so well with a latte!)
- Save time, save money, and save calories, by brewing your coffee at home in a coffee maker having your cup of coffee take it in a travel mug. Once you get out of the routine of going to the drive-through you won’t even think about it and you’ll wonder how you spent so much money on that in the first place.
#3: Get the junk out of the house
- Clean out the cabinets throw the junk food out! If it’s not there you can’t eat it when those late-night cravings hit. If you have to get up, put your shoes on, get your car keys and drive to the store you’re probably not going to give in to that craving.
- Throw the junk out replace it with some healthy food, over time you won’t even miss it. Once it’s not there and you’re not used to having it you’ll wonder why you kept it around anyway.
#4: Set a daily step goal
- Using a FitBit or another activity tracker, set a daily step goal and track how much you’re moving. Walking and movement are key for fat loss, they are totally underrated as far as how much they can help you with weight loss.
- Start with a realistic step goal and hit it every day consistently and then once that’s a routine you can add a little bit more over time. I’ve had clients who’ve lost 10 pounds just by getting a Fitbit and staying accountable to moving more throughout the day. (Interested in the learning more about the FitBit? Check out my post on Is FitBit Worth the Money?).
You would be amazed at the impact these four small changes can have over time on your ability to lose weight, look better, and feel better.
Don’t set yourself up for failure by trying to do too much too fast and changing everything overnight. Start with just one small change at a time and don’t move on to the next until you’ve made the first one second nature. That’s the way to create long-term weight loss success.