A foolproof guide to losing weight
Spoiler: it’s not going to happen in 30 days
Expecting to see a list of workouts and meal options? You’re not going to find them here. Most of these are more like mindset changes. These are the things that worked for me, after trying(and failing) tons of different things.
1. Don’t focus on “losing weight”
When that is our focus, we associate bad things with it: diet, hunger, being miserable, etc. Instead, focus on being healthy. It’s a lot easier to stay consistent when the intention is to live a longer and healthier life, instead of next summer’s beach body.
2. Eat good
Eat good, nutritious food. Eat food that is as fresh as possible, and stay away from processed foods and sugar. Treat food as fuel, eating when you’re hungry — not when you’re bored, stressed, or upset.
Calories
At the end of the day, it’s as easy as calories in vs. calories out. Having an understanding of how many calories there are in the stuff you eat will make things easier. But don’t get obsessed with tracking, as it can be experienced as something tedious you “have to” do and can quickly throw you off.
Fats
A lot of people don’t eat any fats when trying to lose weight, I was no exception. But we need good fats, so they should be included in our diet. But be careful, as fats are more calorie-dense (9kcal per gram vs. carbohydrates and protein that are 4kcal per gram). While they are healthy, the calories add up quickly.
Cheatdays
I lost count of how many times I tried to lose weight by eating as few calories as possible. The end result was always the same, quitting after a while with no result.
This is how it usually went: I ate fewer calories 5–6 days each week, on the seventh day I told myself that I’d been doing good and had earned the right to eat whatever I want for one meal. Usually, that one meal stretched to the whole day, because “the damage had already been done that day”. So even if I “saved” 2000–3000 calories during the week, I still lost on a weekly basis after eating 4000 extra calories that one day.
From what I’ve heard and read, this is pretty common. We need to get rid of the “diet” mindset and not limit ourselves. Instead, we should focus on eating good food.
3. Move
Notice that it doesn’t say “exercise”. We’re moving less and less — so take every opportunity you get to move. Take the stairs instead of the elevator, walk to the grocery store instead of taking the car, rent a bike instead of a scooter, etc.
And of course, then there’s exercise. Two tips:
- Do things you enjoy, it doesn’t matter what it is — as long as you’re moving at least a little when doing it, you’re good.
- If you’re doing things you don’t enjoy, which for most people is running — don’t think about it as an exercise(that you have to do). Associate something good with it, it can be getting some alone time or getting the time to listen to your favorite podcast, or getting outside to enjoy the sun. And don’t go too hard and long.
…and I also have to mention the gym. Lifting weights is one of the best ways to lose weight, along with all the other benefits.
4. Think long-term
Forget all the six-week programs you see everywhere. Think of this long-term, you don’t want to lose weight to have a nice body for the summer, then put on all the weight again. You want to do this so you can be healthy for the rest of your life. Realize that it will take a long time. Losing 1–2 pounds per week is a good, stable pace (obviously depending on your starting point).
5. Don’t compare yourself to others
Don’t compare yourself to the models on Instagram. Don’t compare your weight to other people’s weight. You’re not competing. You only compete with yourself, so compare your looks and weight to your previous self.
6. Don’t care about the weight
Obviously, the goal is to lose weight — but don’t get too obsessed with it. The weight is just a number. Look in the mirror instead. Stepping on the scale every day might throw you off, as it will not be a linear line. Some days you might be heavier than the previous day, even when sticking to your plan. If you’re lifting weights, remember that muscles weigh as well. Step on the scale once a week to see if you’re making progress, don’t over-obsess.
If you put all these together, you have a foolproof plan that will work without you even thinking about it. You won’t be on a diet starving yourself, you won’t be working out to lose weight, etc. You will just care about your overall health for a longer, healthier life. It will most likely take a while to get into this new mindset and make it a lifestyle, that’s ok — we’re in this for the long run, right?
