Updated: Sep 26, 2020
Losing weight can be hard. It doesn’t help that society puts pressure on us to look a certain way either.
If you are like me, chances are you have done one or all of the following…
Spent hours at the gym to trying to shed weight but still not see the results as quickly as you want.
Get sucked into marketing tactics and believing that if you purchased a magic weight loss product you will lose the weight fast.
Trying the latest diet trend since everyone is seeing success, then to only find out that you cannot maintain it for the long haul and you gain the weight back.
What works for one person may not work for another. That is why I wanted to educate myself on how our bodies work and how we digest food properly.
Luckily I did the research for you so you do not have to and I have successfully lost close to 10 pounds already since implementing these new things. Don't worry, I'll share with you my secret to losing weight successfully!
1) Cutting Back on Calories
In order to lose weight, you need to be in a caloric deficit. That's why most people who jump on the latest diet tend to lose weight right away since they're cutting back on the number of calories they eating.
Here is the way I figured out my new calorie deficit goal which has allowed me to lose weight.
Measure the number of calories you eat for the next 3-5 days using a food tracking app like MyFitnessPal or Loseit!. No cheating!
Add up the total amount of calories you've eaten and divide this number by the number of days you've tracked to find your average intake.
If you eat under 3,000 calories per day then subtract 100-300 calories from your daily calorie goal to calculate your new weight loss goal.
If you eat over 3,000 calories per day then subtract 300-500 calories from your daily calorie goal to calculate your new weight loss goal.
Once you've calculated your new calorie goal, aim each day to meet the new calorie goal and try to not go over this amount so that you start to see results. If you slip up during a meal or a day, do not stress or give up, get back on track once you eat your next meal.
2) Limiting the Amount of Sugar I Eat
When we eat sugar, our brain sends dopamine signals throughout our body which creates short term pleasure. Once the dopamine wears off, we will find ourselves wanting more and chances are you will find yourself craving this food again.
Keeping this in mind, I am more mindful of when I consume sugary desserts or beverages. I try and plan out my meals throughout the day/week to help me stick within my goal but still satisfy my sweet tooth.
I still enjoy my coffee in the morning so I have a cup a day and add in my favorite creamer. I personally like the sweeter creamers that are flavored and have some sugar in them. I found a balance here to not restrict my creamer of choice since it's sweet enough for me to not add in spoonfuls of sugar to my cup of coffee. When I tried to stick with swapping this out for milk I would then find myself adding in more sugar to my cup then what the creamer contained.
For the rest of the day, I'll stick to drinking water to help me stay hydrated. This allows me to control my sugar intake when it comes to beverages since so many beverages contain high amounts of sugar in each serving, for example, juices and soda. If you enjoy consuming soda try to opt for carbonated seltzers instead to still get your fix. Just be sure to stick with the carbonated drinks that do not contain sugar or contain a small amount of sugar instead between 1-5 grams.
For food, I stick with eating a serving of fruit per day. This has helped me maintain my sugar cravings, for the most part, however, sometimes I will get cravings for dessert as well.
When I get cravings to eat a dessert, I do try to consider why I may want this dessert. For example, am I stressed, bored, or hungry? If so, then I may not jump so quickly to consuming the dessert until I can eat a meal or occupy my time with something else. If I am still finding myself craving dessert hours later then I will consider eating a serving size of it to get my craving out of the way.
Since putting this all into practice, I no longer find myself having intense cravings for sugary foods. Instead, I am more mindful of when I eat this and how much I eat of it which allows me to stay in control of my urges, and I no longer binge on snack foods and dessert.
3) Looking at my Carbohydrate Intake
Here’s another big thing that has really helped me lose the weight. Reevaluating the carbs I was am eating.
I realized that I was consuming way too many carbs in my day especially simple carbs that were causing me to overeat during my meals and not keeping me full for longer periods of time.
I also realized that we can still get carbs from other sources as well. Carbs are in dairy, veggies, and fruit to name a few. Eating all of this was causing me to go over my caloric intake and making me gain weight instead of losing it.
I ended up learning that we are can be full of meals that contain protein, fats, and fiber. This can help us stay full for longer periods of time and keep us satiated.
I decided to give this try and it has really worked for me. I still consume simple or complex carbs in my day but I really try to not always make my meal around it. If I decide to add in rice, pasta, or bread to my plate then I stay within the recommended serving size or eat between 100-200 calories to help me maintain my weight loss.
4) Adding more Vegetables to my Plate
Since I am no longer relying on filling up my plate with carbs, I am now filling my plate up with more vegetables.
To be more specific I use this method to build out my plate, 100-200 calories from fat, 4-5oz of protein, and 2 cups of veggies.
Adding more vegetables to my plate has really helped keep me stay full for longer hours in the day. Especially adding in more green vegetables which tend to contain fiber and are good for your gut. #choosegreens
Eating a variety of vegetables will also help meet your vitamin and mineral needs.
5) Ordering Less Take Out
This one was probably the hardest for me to change but I had realized I was almost ordering out every other day. It was pretty bad before COVID but once the pandemic hit, I ended up cooking more from home since we were stuck inside.
I highly suggest that you reconsider ordering out as much if you do since most restaurants tend to cook with large amounts of oils and add in a ton of salt to meals. This is why it taste so damn good!
Whether you enjoy cooking or not, I found that even during the pandemic I still did not always have time to be in the kitchen. To help me maintain my weight loss goal, I have opted towards making simple but healthy meals. I use a combination of fresh and frozen foods such as chicken, burgers, meatballs, and vegetables to help cut down on my cooking time.
Check out my What I Eat In a Day post to get ideas of what a full day of eating looks like for me.
If you want to follow along my weight loss journey and get more meal inspirations, be sure to follow me on Instagram at @choosegreens.
Disclaimer: I am a healthy 30 something female. It is recommended that you speak with your doctor or see a nutritionist for your own personal needs before you decide to switch up your diet.