Discover a basic list of psychological and physical strategies to start your weight loss journey and maintain progress. Learn methods I used, get tips and create your own path for lasting results.

Did you know that around 51% of Americans make weight loss-related New Year’s resolutions, but only about 6% follow through after the first two months?  Don’t worry – you’re not alone in wanting to start a weight loss journey, I was right there with you on many occasions! This blog will provide a guide to walk you through beginning your transformation. Backed by my personal experiences and science, this is designed for long-term success because you set the pace and apply what works for you.  Whether you’re taking your first steps, starting fresh or have tried on multiple occasions, I will share what worked for me to help you create a sustainable approach that works for you.

Over a period of about 10 to 12 years I had many highs and lows. Eventually, I went from 400 pounds to maintaining a weight of around 140-150 pounds.  It took years of success, failure, giving up and trying again.  The problem, I didn’t understand the basics or know how to create healthy habits. When I became frustrated or fell off, I quit.  I learned that the key to success is CONSISTENCY and BELIEVING IN YOURSELF! Are you ready to learn the skills I did to start and maintain your weight loss journey?

Understanding the Fundamentals of Starting Weight Loss

Setting Goals is key

Set short-term and long-term goals for both your weight loss journey and life.  Think about where you see yourself in a few weeks, months and years. It took time to gain the weight, so make the goals realistic and don’t beat up on yourself for not reaching them exactly when you planned.  What are your weight goals, short-term and long-term? What do you want to do outside of your weight loss journey that losing weight may help with, such as traveling, hand gliding, scuba diving, etc.? Make this the first step when you plan to start and maintain your weight loss journey.

Follow a Calorie Deficit

Eat consistently at a calorie deficit, but don’t eat so little that it makes you sick or causes you to lose weight too fast.  This can cause traumatic health problems, which can be more severe than being overweight. Take in less calories than you burn but do at a pace that is safe.  I use the Noom app or the Fitbit app to keep track of my intake and calories burned.  Be honest about what you are eating and doing. Avoid putting yourself down. Be patient. Your habits will improve with time.

Understand the role macronutrients play in weight loss

I am still learning about macronutrients and how they impact me as my health and goals change.  When I was losing weight, I focused more on protein and fiber intake, while limiting carbs and fats, but not eliminating them.  Now I’m half marathon training. My focus has somewhat changed.  I take in more protein but now eat more carbs to accommodate the energy I’m expending. Depending on the training plan for the next day, I limit my fiber intake.  I still watch my fat and sugar intake. Be prepared to adjust your diet.

Don’t feel you have to follow the latest trend

Participating in the latest weight loss trends and not reaping the benefits we wanted stifles progress. I tried them but either couldn’t stick to them or I lost weight, felt good and then went back to my same habits.  I’m not saying they don’t work; they didn’t work for me.  I had to develop habits I could maintain for years. Understanding that a day or a few days of being off your diet does not mean it’s over. It requires mental stamina.

Engage in Intentional Movement Daily

Often when we hear the word exercise, we think about hitting the gym, sweating heavily and pushing ourselves to the limit.  This makes exercise intimidating for many of us. Sometimes, the thought of being watched at the gym or laughed at may scare you, like it did me. Starting doesn’t have to be that hard or scary.  Set aside time, once a day, for at least 15-30 minutes to intentionally move.  As the exercise becomes easier, add more time to or change it up.

Meal Prepping Saves Time and Helps Maintain

Meal prepping can be a life changer for your diet, mental health and time.  I used to laugh when people recommended meal preparation to me. I thought it would be time consuming and was not sure about eating the same meal 3-5 days a week.  However, when it becomes a habit, you feel lost not doing it.  I set aside 2-4 hours on Sundays to meal prep and the great part is, you can freeze and stock up on meals. Meal prepping helps develop consistency and establish healthy eating habits.  An added bonus, it can help your wallet!

Mindfulness Maintains Focus

Practice mindfulness in your daily life and when you’re eating. Watching TV, boredom or activities with others, can cause mindless eating. Notice and acknowledge what you are eating, when you are eating and how much.  I developed a food diary with the help of the Noom app.  As you start keeping track, you notice patterns in your intake. Another trick I learned, before you go out for dinner look at the restaurant menu. Have it planned before you go, then you can focus on enjoying your time out without worrying about your diet.  Also, take time to focus on you by spending time in silence or enjoying nature.  A few minutes a day can help you slow down in a busy life.

Balance is the Key to Success

Without establishing a daily rhythm, we can get lost. Create a routine you can stick to. Then, as you build your exercise ability, are more mindful and understand your eating habits, add variety to your routine.  For instance, when you exercise, lift weights, walk or ride a bike.  This helps tone and develop different muscles as you lose weight.  When it comes to dieting, switch it up and allow yourself to indulge a bit.  This helps control cravings and having a cookie occasionally won’t ruin your diet.

Celebrate Victories, No Matter the Size

Celebrate your victories, big and small, in a way that helps you maintain sustainable habits.  Celebrating victories keeps you motivated. Don’t feel that food needs to be the main source for celebrating.  For small victories I may buy something small, go to a park or attend an event. Do something that doesn’t feel like an obligation or work. For bigger victories I may celebrate with a trip or something more expensive that I’ve really wanted. These are the “treat yourself” moments.  I tend to focus on having awesome experiences. For example, when I dropped below 200 pounds, I took a hiking trip to the Adirondack Mountains. I had great culinary experiences, hiked trails I never would have attempted before and summitted my first mountain peak. I loved it and got some great photos!

Other Areas to Focus on as You Progress

There are many more habits and ideas I will share like SMART goals, staying motivated, avoiding inner and outer thoughts and deprivation, hydration and the impact it has on weight loss, managing challenges and setbacks, the importance of sleep, avoiding/managing stress eating and creating sustainable habits that help you maintain your weight loss.

It’s About Progress and Consistency, Not Perfection

Remember, starting your weight loss journey isn’t about perfection – it’s about progress and consistency.  By implementing and adjusting the strategies I shared to accommodate your personal needs. Now, you can start and maintain your weight loss journey.  You’re setting yourself up for long-term success.  Start with small changes, don’t jump in all at once or you’ll burnout, celebrate your victories and be patient with yourself (setbacks will happen).  Are you ready to take the first step?  Choose one habit from this small guide to focus on this week and watch how small consistent actions lead to remarkable results.

Check out some recipes that helped me.