My mindset for successful weight loss
After losing 30lbs/13.5kg in 4 months, here are my best tips for weight loss:
Food should not be used as a reward or comfort tool. You need to find something else to reward yourself, like a small shopping spree or a getaway. I don't only mean rewards for weight loss, but also other small achievements in life. Food must be viewed as FUEL for your body. You have to understand that eating healthy makes you feel good during the day and allows you to sleep better at night. Healthy habits are not only for "looking better," but also for feeling energized and happy.
Habits take 66 days to develop. It might take you shorter or longer, but that's okay. Try to do something good for your body for 66 days straight, like drinking at least 6 cups of water. One small step introduces you to other bigger steps (like a gateway drug).
You NEED to do low-impact exercise! It helps to reduce your appetite, makes you feel more energized, increases your stamina, and helps to relieve stress. It also keeps your metabolic rate up, especially if you lift weights.
The busier you are, the easier the journey will be. Pick up on a new hobby or get better at a current one. It helps to distract yourself from food noise.
Sleep at least 7-8 hours a day. Your body needs to recover from exercise. If you don't sleep enough, you will have cravings for junk and overall feel hungrier throughout the day.
Take a week to eat at maintenance 1 week every 6-8 weeks of your diet. Plan these maintenance weeks around holidays so you can enjoy them thoroughly. This helps to reduce increased cortisol levels from the diet.
When you have cheat days, don't eat over maintenance. Plan for your cheat meal in advance. For example, if you know you're going out to eat for dinner, have a light breakfast and lunch.
If there are days you feel hungrier, listen to your body and eat more, but only healthy foods so you don't spike insulin and start craving junk foods again.