5 Changes You Need To Make For Weight Loss To Get Results

A bit of a background

You may be starting your journey for the first time in your life or this may be your umteenth time getting started. Either way, I am so proud of you!

I am not a dietician or certified personal trainer but I am a busy mom who is on this journey with you.

Are you someone like me who thinks they can lose weight if they want to, they just will do it later? Well if so, it is later! I want you to think hard about your goals and the steps it takes to achieve them.

If you are looking for some instant motivation that pushed me off the couch, check out my list of motivational quotes.

Personally I have a history of ups and downs in my weight. As a pre-teen I was always on the bigger side compared to girls around me. This came from poor eating habits coupled with low activity and hitting puberty early. I was always very active in sports but my inactivity at home won over.

Fast forward to my teen years… I found myself in my first relationship and lost my willingness to eat (this is a story for later) which ultimately caused a significant weight loss. I shortly after found myself becoming vegetarian and vegan and significantly increasing my physical activity. By the time I finished high school my weight was around 130-140lbs and it stayed there.

University came with many more ups and downs in terms of my physical and mental health. But I found myself at my lowest weight of 120lbs and was quite happy with the way I looked. I worked hard to maintain this appearance and did so until my mid-20s.

Fast forward to today, I am sitting at 206lbs after a 15lbs weight loss between May and now (June 17, 2024). This did not happen overnight rather I steadily gained weight over the last 10 years between completing my Master’s degree, starting a career, and having children. I used to tell myself that I can lose the weight and I will because I know how to workout to have effective weight loss and to maintain a weight. I also knew how to eat properly to feed my body what it needs.

So how did I let weight slide so high? Well that comes again from poor eating habits and lack of consistency in physical activity. Over the last decade, I found myself eating like my spouse. That means big meals and trips to fast food restaurants. I was so sure that I was eating under my calorie goal and was so convinced that I was active enough not to gain weight.

Boy was I wrong…

Perspective change

We live in a world that has instant access to thousands of resources about health and fitness but also the same amount of media on food in all it’s forms. Not only do we see a world consumed by either fitness or food but we have to navigate it in our busy lives. Sometimes this means we indulge to satisfy our wants but also our emotions.

I found myself making excuses for my level of fitness and my weight. As a mom of two under the age of three I have a laundry list of excuses… including laundry. In the beginning on May, this all changed. I remember waking up and stepping on the scale on May 2. The scale read back 222lbs. I was in complete shock. How did I let this happen? The truth is, it happens when you aren’t looking.

Thinking back only 7 months prior, I had my son who was a whopping 9.7lbs at birth. My weight was 230lbs when he was born but instantly dropped to 215lbs right after. I found myself hovering around 210lbs-215lbs until Christmas. From then until now all I remember is the winter illnesses and my babies getting bigger. I realize now that I was in survival mode. But something sparked inside my mind and the weight loss journey began.

Now came the time to decide what I want for me! I wanted to see those numbers go down on the scale and my clothes to fit. Health became my focus and it was time to set my goals.

There needs to be accountability in your goals when you are on a weight loss journey. Below is everything I use and will continue to use to achieve the results I want.

#1. Tracking calories

This is has been a game changer for me! Counting calories can provide shocking insight into how you are actually eating. It can also give you a break down on your nutrition.

Use an app such as MyFitnessPal to track your meals, snacks, water, exercise, progress photos, and join the expansive community of people on the same journey. Another bonus to using this app is that it is completely free to use. It has nutrition information for just about every food and meal you can think of. If you can’t find your meal, you can add your own. A feature that I especially like is the barcode scanner that picks up the nutrition information for any packaged food. This app also offers a premium option where you can purchase it for additional features like macro tracking, removing adds, and health and fitness programs.

I have used this app on an off since 2014 and I can see how much my weight has changed. This has been incredibly motivating in my current journey.

You can also use old fashioned pen and paper, which I have done in the past as well. Get yourself a journal that suits your aesthetic as it’s something you will keep close to you as look at daily. Decide the way you want it organized and keep that the same every day. Keep in mind that this may change overtime and that’s okay. You may become more efficient in writing your meals and associated calories which is ultimately the goal.

If I can provide one piece of advice in counting calories, it is to be honest. Being honest will keep you accountable. This means if you have a high calorie meal or snack, count it! If you are eating less than normal, count it! If you stay honest you will see results.

#2. Walking every day

Walking every day is a simple yet powerful way to lose wright and improve overall health. This low-impact exercise is accessible to people of all fitness levels and can be easily incorporated into daily routines. Consistent walking helps burn calories, boost metabolism, and enhances cardiovascular health, all while being gentle on the joints. Additionally, regular walks can improve mental well-being by reducing stress and anxiety. Whether it’s a brisk 30-minute walk in the morning or a leisurely stroll in the evening, making walking a daily habit can lead to significant weight loss and a healthier lifestyle.

This has been a game changer for me. Not only have I seen a 15lbs weight loss but my mood has increased significantly. I find myself pushing harder each day wanting to either walk faster or farther. On those days that I don’t want to get outside, I push even harder. A morning walk with my son who naps and my dog that gets to stretch her legs fulfills me for the rest of the day.

#3. Reduced carb intake

Reducing carb intake is a highly effective strategy for losing weight and improving metabolic health. Carbohydrates, particularly refined ones like sugar and white flour, can cause spikes in blood sugar levels, leading to increased hunger and fat storage. By cutting back on carbs and focusing on high-protein and healthy-fat food, you can stabilize blood sugar levels, reduce appetite, and promote fat loss. Incorporating more vegetables, lean proteins, and whole foods into your diet not only supports weight loss but also provides essential nutrients for overall health. Making mindful choices about carb consumption can be a sustainable and effective approach to achieving your weight loss goals.

This does not need to be a drop everything at once approach. For me, I cut out bread entirely in May and at first it was difficult but I am comfortable with it now. I unintentionally cut out pasta at the same time and I find myself not craving either. If your diet is carb-heavy, consider making conscience choices regarding the carbs consumed daily.

#4. Cut out fast food

Cutting out fast food is a crucial step toward achieving weight loss and enhancing overall health. Fast food is often high in calories, unhealthy fats, sugar, and sodium, all of which contribute to weight gain and various health issues such as heart disease and diabetes. Be eliminating fast food from your diet, you can significantly reduce you calorie intake and avoid harmful additives and preservatives. Instead, focus on preparing meals at home using fresh, whole ingredients, which allows you to control portion size and nutrient content. This change not only aids in weight loss but also fosters better eating habits and a healthier lifestyle.

This one was a huge change for me. If you recall reading above, fast food has added significantly to my weight. Making this change can be difficult especially if you are in a relationship. If one partner is okay with making the odd stop for fast food… even to a coffee shop, it can be hard to say no. Saying no 99% of the time is still okay. Try cutting out the calorie heavy drinks or small snack (hi Timbits). The key is work towards reducing your fast food consumption to ultimately remove it entirely. My tip here is to track that meal, snack, or drink and see how it impacted your food/calorie intake for the day.

#5. Eliminated unhealthy snacking

Eliminating unhealthy snacking is a key strategy for weight loss and maintaining a balanced diet. By this I don’t mean just ‘unhealthy’ snacks like chips, cookies, and sugary drinks are high in empty calories, unhealthy fats, and added sugars. Rather, this is focusing on what and when you are eating.

Eliminating unhealthy snacking, particularly at odd times and through mindless eating, is essential for weight loss and better health. Eating at irregular hours or indulging on snacks out of boredom rather than hunger can disrupt your body’s natural hunger signals and lead to overeating. This often happens when we are distracted by activities like watching TV or working, causing us to consume more calories than needed without even realizing it. By establishing regular meal times and paying attention to your body’s hunger cues, you can avoid unnecessary calorie intake and make more conscious food choices. This mindful approach to eating helps prevent weight gain and supports a healthier, more balanced lifestyle.

The big picture

Achieving weight loss and maintaining a healthier lifestyle involves a series of mindful changes to your daily habits. Walking every day can significantly boost your metabolism and improve overall fitness, while reducing carb intake helps stabilize blood sugar levels and curb hunger. Cutting out fast food eliminates excess calories and harmful additives, paving the way for more nutritious home-cooked meals. Additionally, eliminating unhealthy snacking, especially at odd times and mindlessly, prevents unnecessary calorie consumption and fosters better eating habits. By integrating these strategies into your routine, you can effectively lose weight and enjoy a healthier, more balanced life.

If you are struggling to start, continue, or maintain your weight loss, you are not alone. This can be challenging when coupled with every day life. But I want you to feel motivated and assured that you can do it!

Join me on my weight loss journey here and watch on TikTok