Weight loss tips for real life: where to start. The first part in a weight loss series.
I’ve got some exciting news! I’m starting a new 3-part weight loss series here on Lively Table. I know it’s an issue a lot of people struggle with and I’m here to help! Mr. Table (my sweet hubby) has decided to lose a few pounds and has so kindly agreed to let me document his journey and share some tips and tricks with you. Because not everyone out there is married to a nutrition expert!
For this first part in my series, I want to start at the beginning. But what is the beginning? Where do you start when you want to lose weight? Well, first things first, what is your goal? Do you want to lose 5 pounds, your extra pregnancy weight? Maybe you want to lose 100 lbs. Great! The first thing to do is set a realistic goal that won’t overwhelm you but that also pushes you to reach it. Mr. Table’s goal is to lose 20 lbs. It helps to give yourself a time limit, but be realistic about it. You are not going to lose 20 pounds in a week. This is not The Biggest Loser. A healthy weight loss is 1-2 pounds per week. So for him, it should take 10 to 15 weeks to reach his goal.
Next, it helps to identify some of your barriers to weight loss and make changes targeting those barriers. What is it that you think is causing you to gain (or not lose) weight? For Mr. Table, we identified two major problem areas: beer and desserts. Very common since it’s a summer filled with parties, weddings, and his wife baking desserts for the blog (sorry, honey!). So we started there. We decided to have reasonable expectations (very important) and still allow a few drinks and desserts throughout the week. I didn’t want to totally deprive him for fear of causing a binge later, so I made some healthy popsicles to keep on hand for dessert and allow light beer and wine in moderation. What are your barriers? Eating on the go too much? Not exercising? Identify them and map out a strategy to change them.
Next you need to figure out what you are actually eating. A lot of the time, we eat a lot more than what we think we are eating. It’s easy to forget about the handful of candy here or cheese and crackers there. An extra portion can sneak in at meals, and suddenly you’re eating hundreds of extra calories a day. That’s where tracking your intake can help. Often, if you take the time to record your meals and snacks, you can see patterns that will help you determine changes you need to make. At the very least it will make you a little more mindful of what you put in your mouth. Keep a food journal or use a calorie counting app to record everything you eat for at least a few days so you can identify trouble areas.
That’s one way this nifty KitchenIQ Smart Wireless Kitchen Scale can help. You can weigh your individual foods, enter the type of food, and it will send the data straight to your smart phone! From there you can use the app to track your calories and other nutrients. Pretty cool, huh? Hopefully it will also help him see the right portion sizes, which we will talk about next time.
If you want to lose weight, hopefully this post helped you figure out where to start. What are your goals? What are your barriers to losing weight? Let me know in the comments below!
This post was sponsored by Kitchen IQ. All opinions are my own. Thank you for supporting Lively Table and the brands that keep my website up and running!