So you've finally decided to take the plunge, to start losing weight.
What do you do now though?
Today I'm going to go over my top 5 tips on how to get going on your weight loss journey.
Let's get into it.
Hey everybody and welcome back to another episode of 'Walk With Me', my name is Josh
and today we're talking about how to start losing weight.
And really quick before we get into it, be sure to like the video if you enjoy this,
really helps me out a ton, and subscribe if you want to see more, I put out new episode
of Walk With Me every Monday at 8AM.
But let's get into the tips.
A lot of times people will try and plan and plan make things perfect and tweak and wait
for the right day to start their diet, wait until they can get to the grocery store to
buy this one thing.
People will plan until they're blue in the face with the assumption of, "I wanna just
get it perfect I want to have everything set up and perfect before I start."
This can be a little bit of a slippery slope.
There's a term I heard called paralysis by analysis that I think is a really great description
of this.
You plan so much to make things perfect, it's just another form of procrastination and you
don't ever end up actually starting, or you get too overwhelmed from all of that information
so all I always recommend for you to do is just start.
It's super important for you to continue learning but think about learning and tweaking as reactive
instead of proactive.
Just start, figure it out as you go because that's going to be the best way to tailor
things to what works best for you.
This is a huge one, if you talk to anyone that's ever lost weight they'll usually agree
that they wish they had done this or they wish they had done this even more.
The more data and the more documentation you have, it's gonna be easier to spot how far
you've come.
You don't need to share this with anybody but you need to take pictures, you need to
take measurements, you need to weigh yourself, get all of that documented and started.
The longer you're losing weight the more invaluable that becomes.
So just don't be embarrassed, tuck it away in a folder on your computer if you need to
and don't look at it again, but it's going to be really really important down the line
and you're going to wish you had done it if you don't.
Take some time when you're first starting off, look for any weak points in your diet.
Look for some easy changes you could make.
We all usually have our problem areas and problem foods, and trying to identify those
and figure out what you could switch them with is a really great place to start.
The example I always use for this for me was soda and sugary drinks.
I used to drink probably 2 liters of mountain dew every day and probably another liter worth
of random fruit juices that are just loaded with sugar.
So all I did, I took all of that soda and juice that I was drinking and just swapped
it for diet soda.
Obviously you don't want to be drinking that much diet soda forever, but when you're just
starting off you kind of have to think of it as a lesser of two evils sort of thing.
And then once you're a little bit more comfortable and settled into your new diet that's something
you can look at down the line, trying to switch and incorporate more water instead of all
that diet soda.
But the big thing I really like to recommend with this, make a conscious effort not to
change anything else in your diet.
When you start to be a little bit more conscious of what you're eating because you're starting
this journey and you make an effort not to change you really see all of the bad stuff
that you eat and eventually it's going to make you want to change so don't try and do
too much too soon.
Pick that easy tweak or two to your diet and just consciously continue to do everything
else the same.
If you eat fast food for dinner every night, keep doing that, just switch to diet soda
and keep eating your fast food.
This is a real long game move when it comes to weight loss but trust me it makes things
so much nicer because after a month or two of getting used to that easy change that you
made you're going to be so ready to incorporate some healthier food into your diet.
Whenever you're excited and ready to make those changes you're a lot more likely to
stick to them.
So sometime down the line after making those initial easy changes, you know typically 1-3
months, you're going to be ready to make those next steps.
This is where the real work comes in, you want to figure out what your daily calorie
burn is, also known as your TDEE, talked about this plenty of times before.
But you want to figure out what that number is and start tracking your daily calories
and you want to aim for 500 less than that number that you calculated.
500 calories less than that number is going to equate to about 1lb of weight loss per
week which is a really great place to start.
And I also can't stress this enough, don't cut out any food groups from your diet.
I don't know how else to make it more clear for everybody because I talked about this
so many times before but I still get those comments that people are excited to start
so they're like "Yeah, I cut sugar, I cut starch, I cut dairy, I cut this, I cut that..."
You don't need to do that.
I really truly believe there's room for all foods no matter how healthy or unhealthy into
everyone's daily diet without having to implement all of those difficult to follow restrictions.
Obviously changes are going to need to be made to your diet if you've been eating junk
food and you're obese for your whole life but I don't think a lot of people realize,
if you're honestly and accurately tracking your calories, those issues will kind of solve
themselves.
You're going to want more bang for your buck in terms of what you eat and the volume and
all that sort of stuff, and that's a skill that just gets better and stronger the more
that you learn and the more that you practice.
But don't try and start off being perfect with this, you'll figure it out along the
way.
The key is adherence, you want to keep going no matter what so you want to make it as easy
as possible.
So by this point you've jumped into your weight loss, you've documented your starting point,
you've made those easy changes and got comfortable with those so you started tracking your calories,
now all that's left is to follow through and celebrate the little wins along the way.
No matter how much weight you have to lose wether it is 100 plus pounds like I had to,
or 10 pounds, it's going to take a lot longer than you realize most likely.
So you need to make sure you're staying honest, you're staying accurate with everything that
you're doing with your weight loss and in turn, you want to celebrate those wins and
those milestones along the way.
All of the steps that we already talked about are going to be necessary for you to actually
have the success and to be able to celebrate those wins, but you want to make sure and
give yourself the credit where credit is due.
So I would encourage you all, don't over complicate this, follow these steps.
I'm going to be linking this video to everyone that is wondering how to start so I hope this
helped for you, I hope you enjoy this.
I would love to hear what problems you're experiencing right now with your weight loss,
I've talked about just about everything I know at nauseam, sometimes I feel like I have
nothing left to teach you, so if there are any gaps in my teaching please let me know,
let me know your situation down below, I can use it for a future episode.
That is going to be all this week everybody, keep working towards those goals, until next
time I will talk to you all later.
Have a good one.
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