8 years ago I was overweight by about 100 pounds. I was ashamed of myself. I didn’t like taking photos of myself and was overall really depressed about the state of things.
My health was also degrading with every single pound that I’ve gained, so I knew that I need to take an action. But how to motivate me into doing that and how to find the strength to do so? Let’s talk about it.
Disclaimer: Please note that I’m not a weight-loss advisor and can only speak from my own experience. I’m suggesting that you discuss all those steps with a doctor and don’t rush yourself into making a weight loss as quick as I did. Take your time, but stay on track.
My weight loss started with cutting down on almost everything that has Carbs. It has done a lot of stress to my body initially and I suggest you start this journey slower because it would be much more healthy that way.
Step 1. Realize that you need to take an Action
You need to realize that there is a task that you need to achieve. Stop playing a victim, shaming yourself or others who might see your excessive weight in a negative light.
All our bodies function differently and metabolism also varies from person to person. At some point, you’ve probably paused on thinking about what do you eat and how it affects your body. Don’t blame yourself for that. It happened, but you have all the power in the world to fix it.
This is how it all started with me. I watched the stories of other overweight people in the world, understood what I had in common with them, and started tweaking my mindset towards the need of doing something actionable.
What else could be the reason for losing weight? Here is a universal one. If you need to get the attention of the opposite gender losing weight is typically one of the best strategies out there. That was my motivation as well.
Step 2. Think about what Groceries and food you buy
The second step would be making a list of what items you buy at your local grocery store. Does everything there make sense?
Sure, you want to have a variety of tastes, but do you actually need packaged food? Do you need salt, pepper, bread, and other things to be part of your diet?
Feel free to either finish or give away the food that you find high in calories. This is how it started with me. I’ve realized that 70% of the food in the fridge was junk food. There were only 30% of vegetables and everything else was high in calories, but worthless in any other way. Just Carbs and primarily bad Carbs.
Cut down on bread, tacos, and anything with too much fat. Yes, it means eating less meat and replacing it with something more light like a chicken breast.
My personal ratio, while I was on diet, looked like this:
- Fruits (except banana and avocado)
- Water (and coffee without sugar, oh well)
- Chicken breast
As you can see, it boils down to cutting on unnecessary items and sticking with a bare minimum. It shouldn’t be too problematic to achieve, because all this food is tasty and healthy.
Practically, just sticking to those items will already give your body the ability to cut down on excessive fat, but it might be not enough as the only mean of losing weight
Step 3. Less Driving, More Walking
I know that it’s easier said than done, but just start parking your car a little bit further away from the grocery stores. Start walking more in the parks. Enjoy nature. Eat a salad that you brought from home.
You need to walk for an hour or two every day. 10 000 steps is a good start, but doubling this amount would make you feel even better. Try this and see how it changes your life in a positive weight.
Many people think that you need to run marathons and go to the gym every day to lose weight fast. But honestly increasing the number of steps I did every day made the trick for me. Honestly, I don’t even like running. Only once in a while. But see what works better for yourself.
Step 4. Food is not Entertainment, alright?
The reason why we gain weight is mostly that we consider food to be entertainment for us.
Oh, this juicy meat burger and french fries? It tastes good, it smells good. Guess the only bad thing it has? It does nothing good to your body and makes you gain weight.
But it’s not exactly food. It’s entertainment for your brain. It just tricks your mind and makes you crave more. Guess what? It’s designed to be addictive.
Step 5. Start executing your Weight Loss Plan
Ok, we discussed the basics and how I personally got to the idea that I need to lose weight. But what exactly should you do?
Start your first week by slowly eliminating the items that are not essential. This means that you need to adjust a diet this way:
- Less ketchup
- Less salt
- Less sugar
- Less bread
- Less oil
- Less meat
- Less cream
- Fewer potatoes
- Less chocolate
Does it mean that you should stop eating beef, pork, fries, ketchup, and anything in between? Possibly, at least initially you should cut it down to a minimum.
I eliminated almost everything and this helped me lose weight, but I understand that not everyone is going to take that action right away. And it’s better to start it slow to avoid excess stress on your body.
Step 6. Track your progress
Mood swings, food cravings, and sometimes a slightly confused state of mind are possible. Take the signals from your body seriously and don’t hesitate to consult with your doctor if you are doing things properly.
Remember, the point is not starving. The point is replacing products that are bad for your body with a product that actually makes sense and provides you a fuel.
If you feel like you need to violate your diet — do it once in a while. We are not robots, we are humans. Sometimes we do mistakes. Just realize that it happened and move on. Next time be more discipline.
Step 7. Treat yourself and take Carbs in small amounts
You know what? A healthy diet means that if you are on your way to losing excessive weight — you need to treat yourself as well.
Take that small chocolate with a coffee. Enjoy that croissant. Take a small piece of that cake. As you might guess — the key here is to treat yourself for making progress.
Take this treat in the morning, preferably. This is the best time for additional unhealthy calories and there is nothing wrong with it. Believe me, small portions are typically more than enough to get that food craving away.
Step 8. Get ready for getting compliments from people around you!
You’ve done everything right, you started eating healthy and exercising moderately. Again, take it slow and don’t attempt the starving. This is not healthy in most cases and will lead you to eat even more in the evenings.
Instead, enjoying feeling more light. You might need to buy a new pair of jeans every two or three weeks because your body is adapting to a new healthy diet.
People might get really confused with your new look. They might ask you how you achieved that and what you have done. This is the ground for interesting conversations and more people in your life.
You are a hero. You did it. Be proud of yourself.
Step 9. Maintaining the weight
This is where it gets even more interesting. Listen, I’ve gained 10 pounds back within 3 years. But I never got back to that excess weight that I had before.
The reason? I know my body. I know that I need to adjust the diet to maintain my weight. I know that sometimes I need to treat myself.
That’s why gaining some weight back is quite possible. But it’s just life. If you really want to maintain a weight you can always find a way to get fit.
Step 10. Share Your story with the World
The World should know your story. I hope that I’ve inspired you by writing this story and you can do it too.
People always crave a story that will inspire them. And not just the story of the random guy on the Internet, but someone who is nearby them. Make a positive impact on their lives as well, explain how your life has improved since losing weight.
My name is Dmitry and I’ve lost 100 pounds of weight in 90 days. And it was not that hard, to be honest.
Take care of yourself. I hope that you liked my story.
Here is a video version of my Weight Loss Saga: