My 10 Rules of Weight Loss
There were a few rules I realized made me successful on my weight loss journey. I call them My 10 Rules of weight loss. They are not standard rules. They are rules I followed to help me and I think they can be helpful to you too. Here they are:
1. Make the decision for yourself and settle it first in your mind.
The absolutely first step in any weight loss journey, regardless of the program you decide to follow, is a personal decision and determination to lose weight. Without this step, you will eventually give up and fail on this journey. This is because losing weight is tough, I shall not tell you a lie. It is tough. It comes with a lot of sacrifices and being able to block your ears to what others are saying. So, before you begin, ask yourself, “Why do I want to start out on this journey?” and make sure every answer you give is something you decided by yourself. A lot people start their weight loss journey because of what others have said about their weight, or because of how the society views fat people. Some do it because they want to please their spouses. While it is nice to do something to feel more appreciated by others, it is not good enough reason and you will find it difficult to enjoy the journey. Determine to lose weight for yourself. It could be because you want to fit into your pre-pregnancy clothes, or because you want to weigh lighter and look smarter. It could be because your health and life depends on you losing weight, especially if you’re already morbidly obese. It could be because you want to adopt a healthier lifestyle. Or just for the fun of it. Whatever the reason, let it be completely YOURS. Your decision; your idea; your journey. By this, you will enjoy the journey even when it’s tough and you will have a reason to go another day.
I had always been plus sized. Before I began my weight loss journey, the smallest I remember myself weighing was 70/72kgs when I was 18 years old. So, I was always overweight, then obese, and I never saw anything wrong with it; and this was enough for me to remain the same or even gain more weight (which I did – significantly). Weight loss became a reality for me, however, when I decided by myself that I wanted to lose weight. So, when people started talking – positives and negatives – I paid no attention to them. It was MY journey and it was nobody’s business.
2. Eat only when you’re hungry
Part of the things you settle in your mind is that food is meant to be eaten as fuel to keep you going. It’s nice to enjoy it when you actually eat. But don’t eat just for the feeling; eat because you have to eat – because your body needs food to function. This principle will help ensure you never overeat.
3. Guard your mouth.
Consider your body a sacred temple, which it is and allow only what will sanctify it, rather than desecrate it. Open your mouth, the passage way to your body only to healthy and nutritious meals.
4. Count your calories.
You lose weight by ensuring that your calories in, are less than your calories out. What do I mean? For example, if you eat meals totaling 1300 Calories per day and your body needs 1500 calories to function, and then you burn 300 extra calories in the gym or during any other exercise. What it means is that you have a calorie deficit of 500 that day. If continue this way for a week, you’ll have a total calorie deficit of 3500 for that week, which is equivalent to 0.5kg (or 1lb), meaning that in that week, you will lose 0.5kg.
But let’s look at it the other way round, if eat 1800 and only burn 1300, it means your calorie intake is 500 more than your output. At the end of the week, you’ll gain 0.5kg (or 1lb).
So, count your calories, know how much you put into your body. Measure everything you eat. This is your most handy rule on your weight loss journey. Check my post on how to count your calories.
5. Major on the minors; Minor on the majors.
The majors for us who are Africans are carbohydrate-packed foods like rice, eba, yam, etc. and the minors are vegetables, proteins, etc. Let’s turn that around. Add smaller portions of your calorie-dense foods and larger portions of your calorie-sparse foods. What you’re trying to do is to cut down on the carbohydrates and increase your protein. Carbohydrates have more calories, more sugar and make you gain more weight than proteins that have less calories and fills you more.
Experts suggest various ways to keep an eye on your servings on plate: Use small plates, buy smaller packets, measure serves sizes, read labels, wait before going back for second rounds, fill up plates with low calorie foods, etc.
6. Be accountable to someone.
Your accountability partner can check on you, motivate you and inspire you to continue on this journey. You can also share your weaknesses with this person and seek encouragement. Make sure your accountability partner is a positive, rather than negative minded person. You need someone who will tell you, “You can do i; not someone who will discourage you.
7. Recognize and celebrate little progresses.
Don’t wait till you burn off all the fat before you appreciate your efforts. Encourage yourself by recognizing those great steps you’ve taken to a healthier life. For example, celebrate that you’ve been able to cut on snacking on small chops and do apples instead. Celebration adds to your motivation and goes a long way to keep you going.
8. Have an exercise routine and push yourself harder each time.
While exercising by itself won't help you a lot of weight, combining exercises to your food control plan will be beneficial to your weight loss journey. You'll get to burn off more calories (increasing your calorie-deficit), maintain your weight loss (if you're already where you want to be) and tone your body so that you look even more fit.
9. Avoid or limit add-ons or empty calories from meals or midday snacks.
Such as, candies, chocolates, sodas, small chops, sugar, honey, puff puff, etc. These snacks or add-ons can pack a lot of calories in only a few bites, so, you want to be very mindful of how you eat them (if you do). While it's okay to have "cheat days" or moments where you give in to your unhealthy cravings, it should not be the norm. Let midday snacks be as healthy as the main meals you've selected. Eat healthy snacks instead, like carrots, popcorn, plain unsweetened yogurt, fruits with minimal sugar, etc. My trick is to have none of the unhealthy snacks in my house and have healthy ones instead. So, if I'm something unhealthy, I'll need to go out of my way to get them and just thinking of what it'd take to get it can be enough to discourage that craving. Sometimes though, the craving overpowers my will power - haha.
10. Remind yourself everyday that with God’s help you will achieve your goal.
I tell myself that God is interested in my health and I can trust Him to give me the patience, commitment, determination and discipline needed to continue making the right choices. I can say for sure that He helps me. Philippians 4:13 says, "I can do all things through Christ who strengthens me." One of the things I set out to do was lose weight and I did, because God helped me. You can do it. You need to believe it, and never give up. Whenever you feel like doing it, tell yourself, "Temi is not better than I, if she did I can too." I hope that would help.
How much calories should you eat daily? Find out here...
