I’ve realized something in the last year I’ve been on and off program and walking with others through their transformations… I say the same things over and over! But this is what I’ve found WORKS!
I hope these top tips and tricks for success can help you get the goals you’re seeking after. The tough truth is it can’t be all about the meal replacements… a real transformation involves much more work than just what you put in your mouth. Read more to see what I mean…
Listen son. I don’t care if you think it’s girly or childish or pointless. Go get yourself a notebook and start keeping a record of how your health journey is going. When you go out with friends and end up having 4 margaritas (I’m jealous btw), write about why it happened and how you felt. You’ll begin to see patterns and habits emerge and this self-awareness is the first step in making real and lasting change!
2. Drink more water than you think you need
Seriously. Most days I aim for 100-120 ounces and it helps soooooo much. The recommendation is that you need a minimum of 64 ounces per day. So if you’re having trouble getting that in, start with working up to 64 ounces. But just know that the more you can drink the better you’ll feel. Try tracking it on a app like My Water Balance, or WaterMinder.
3. Don’t use nuts as an optional snack
I know, I know… they’re a healthy snack, and I agree. However, personally… I’ve seen better success when I don’t eat them. Almonds are high in fat and calories. They are totally, 100% a very healthy food for long-term maintenance, don’t get me wrong! But when you’re in ketosis your body is burning your fat for fuel and giving it extras like a handful of almonds means it has to take a break from burning your fat to burn these freebie fats you just gave it.
4. When you’re at a social event, try the one-bite rule
And carry your water. Seriously, I want that water bottle practically glued to your hand. And when all the other food everyone else is eating looks so magical and perfect… try having just one bite of something. Really enjoy that bite. Like… moan over it if you have to. Validate the fact that yes, unhealthy food is delicious. I bet you’ll be surprised that one great bite of that thing you want can be enough to help you not feel so deprived. Also, stop focusing on being “deprived” and focus allll your mental energy on what good you’re adding to your life and how you feel better and how you’re working toward a healthier life!
5. Use visuals
If you walked in my house you would be very aware of what my life is centered around right now. The inside of my kitchen cabinets have helpful visuals and sayings posted there. I have my “goal” swimsuit hanging in my bathroom. I use motivational images for the lock screen on my phone. I have a calendar on my fridge that I use to track my progress. You have to surround yourself with reminders of your reason why because your WHY is what will keep you motivated and strong!
6. Hack your food
Variety is the spice of life said someone who probably lacked the glory of Sriracha in their life. But really. Spice things up for yourself. Try new recipes! Browse pages like this Facebook one and Pinterest for good recipes, or ways to hack your food. (Especially if there’s any you don’t like, I bet you can find a hack to make it better!) Buy a mini-waffle maker — that was a game-changer for me. The other thing I do is have a little protein in the morning, like in the photo on this blog — I fried an egg to go along with my morning chocolate chip pancakes!
7. Start a small habit of motion
Do not underestimate the value of starting small as you build up your habit of motion! If you’re on program and in ketosis you’re not supposed to be exercising like crazy anyway (keep it light intensity, less than 45 minutes), so it’s the perfect time to get in the habit of a morning or evening walk. Getting off your butt will help you stay motivated because you’re doing another good thing for yourself and you won’t want to mess that up by subsequently eating “off plan”! Be sure to talk to your coach about what you’re doing and how much, and how you feel because you may need to make adjustments to your nutrition!
8. Get on as many live video calls as you can
Part of being successful is creating a micro-environment of health around you — meaning not only your physical surroundings (ps. that means no Oreos in the cabinet) but also the people you surround yourself with! This is where social media is a game-changer! Be active on your team’s Facebook page! Join as many LIVE video meetings/calls as you can! Put them as a recurring event in your calendar. You have to see other’s success to remind yourself what’s possible for you. And you need the wisdom of the whole group, not just of your coach!
9. Tell people what you’re doing
I know. Scary! You’re thinking… What if I give up? What if it doesn’t work for me? What if they judge me for needing a “program” instead of eating veggies and spending every morning in the gym?! What if they hold me accountable at family parties? See what I did there? Sneaky Christina. Shut up that inner voice and get your family and friends on board with your health goals. You’ll be surprised how much they want to cheer you on! And yes, they will help hold you accountable which is exactly what you need!
10. Find your patterns/habits
There are automatic patterns your brain has settled into over the years. Example: see a McDonalds, stop for fries and large coke. Or, feel stress = eat chocolate. “The Power of Habit” by Charles Duhigg have been what is really helped me to identify what those habits are in my life that have caused me to be unhealthy and overweight. This part is a non-negotiable if you want your success to be about a whole lifestyle change!
11. Use your coach
Are you talking to your coach regularly? They should be available to have weekly check-ins with your either through text or phone calls. And don’t ignore their advice!! Your coach has learned from their mentors and if they don’t have answers, together you can find the right answers. Your coach is a huge resource for you! Don’t let that extra support and accountability and guidance go to waste. But also, respect their time. They want to help but most likely you are not their only client. Your journey is ultimately up to you and what choices YOU choose. Your health is YOUR responsibility. Coaches are there to support and cheer for you, but they can not hold your hand and drag you along this path.
12. Learn, learn, learn everything you can
You have to steep your life in new information about health and how your body works because once you learn it you can’t un-learn it. This is knowledge that you absolutely need in order to live a whole life of health. You can’t just go back to your old ways as soon as you get to your goal weight — so you must take it into your own hands to create a new life for yourself and creating those new habits start with learning what they are and digging deep into your life to see what needs to change. It is hard work but the truly good life is on the other side of the most difficult things!
You Are Enough
Don’t ever forget that okay? You are beautiful and precious and deserve good things — and I can’t tell you that enough! Look I even dedicated a side-bar-box-thing to it. God has a plan and a purpose for your life and He died and rose again because He wants to spend forever with you! Okay, read on. Important reminder over.
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“The glory of God is man fully alive.” St. Irenaeus
Here’s the good, the bad, the raw of my weight loss journey. I share this in hopes that if you see any similarities in your journey, it helps you to not feel alone. I want you to know that if I can do it, so can you. If I can get through these things… so can you.
I can blast off this list because it’s literally been the same for (about) two years now!! The thing about losing weight is that if you do it right and with the right mindset, two things happen…
These are the 4 basic principles I’ve found myself eating by during this pregnancy. I’m so glad that in the year and half prior to this, I’ve solidified the desire and love of healthy habits – which made these things come naturally to me.