Usually, the hardest thing about losing weight is getting started. Take five different fitness magazines and five friends who “know what they’re talking about” and you’ll get so much conflicting advice that you’re already stressed about the whole process before you even start. The general population tends to make weight loss complicated and unnecessarily stressful, but it really doesn’t need to be this way. Yes, it does require a commitment and some sacrifices along the way, but the end result are worth it.
Set a Realistic Goals
You’re setting yourself up for failure when you set an unattainable goal for yourself. As excited as you are to start eating well and working out, you still need to be honest with yourself. Is it possible to lose 30 pounds in 30 days? Maybe….but how miserable are you going to be? How likely is it that you’ll keep it off? And if you don’t reach that goal (which you most likely won’t), you will already feel defeated after only 30 days of trying to lose weight.
What helps a lot of people stay consistent while still hitting their goals is to set a long-term goal while establishing process goals along the way. The long-term goal is your weight loss goal, and the process goals help you get there. For someone new to working out, their first process goal could be to go to the gym for 45 minutes, two days a week, for 30 days. Most people can find the time to make it to the gym two days a week; they may need to readjust some things in their schedule, but it is doable. By setting realistic yet attainable goals, they are generating successes along the way to their ultimate goal of losing weight.
Keep in mind that the long-term goal needs to make sense as well; someone like me who is 130 pounds doesn’t need to lose 20 pounds for a better physique. Maybe swapping out a cardio day for another weight training day is what I need to gain more muscle and accomplish a leaner look.
Lift Weights
As I’m sure you know, we here at Mind Pump like to lift heavy. Sure, it’s fun setting PRs, but strength training is also a key factor in losing weight. Unlike cardio, strength training stimulates muscle growth to help lower your overall body fat percentage.
For those new to working out, two days a week can easily set you on the right path to your weight loss goals. Focus on activating large muscle groups; think squats, deadlifts, rows, and bench press. Start in the 12 to 15 rep range if you are a beginner, and progress to 10 to 12 and so forth as you get more comfortable–and stronger.
Even if you don’t have access to a gym, bodyweight exercises and resistance bands still offer unbelievable benefits to gaining muscle. All of the movements mentioned above can be accomplished with resistance bands; we recommend MAPS Anywhere if you prefer to workout at home or travel often. Just always remember proper form, progress steadily in resistance, and, of course, enjoy the pump.
Make Gradual Nutrition Improvements
Always remember, you not only need to be in a calorie deficit to lose weight, but the quality of the food matters as well. Don’t expect to reach your weight loss goal eating Twinkies and McDonalds. I say this because we all want to look good, but it’s important to feel good as well.
As with most things, start small. A lot of people like to set a 500-calorie/day deficit when they try to lose weight. This will equate to about a pound lost a week (weight loss is not linear and there are MANY other factors that come into play but we won’t get into that). This deficit usually comes in the form of increasing activity through exercise or NEAT while also eating fewer calories. If a 500-calorie deficit seems like a lot, start with 250 or 300–basically, do what’s best for you.
To get there, maybe take the first few weeks to swap out your bagel and cream cheese for an egg-white omelet. When that change feels ingrained in your routine, eat beef jerky instead of a bag of potato chips when you need a midday snack; Paleovalley is our go-to.
Whatever your preferences are, don’t feel like you need to completely upend your diet overnight. Making small changes along the way is a lot easier to maintain, and also less restricting.
Don’t Stop
This is where a lot of people fail; the weight loss journey doesn’t stop when you hit your goal. Hopefully at this point, you have implemented new habits that you can sustain long-term. When you have it in your head that you can relax, not workout as often, and eat crappy foods again, guess what will happen? You can phase out your workouts and allow 2 to 3 weeks to actively rest, but it’s important to bounce back to actively challenging your body again. Sure, take moments during special occasions to treat yourself but continue to follow your healthy habits 70-80% of the time to maintain your weight loss. Remember, weight loss is, and always will be, a lifestyle change.
