I LOST 50 Pounds: HERE IS WHAT I WISH I UNDERSTOOD SOONER.
hormones, genetics, and diet quality can influence how efficiently your body processes calories. They don't negate the basic need to consume fewer calories than you expend
1) CALORIES ARE KING
At the end of the day, weight loss boils down to the simple equation of calories in versus calories out.
Even if you have a slower (more on this in another blog post) metabolism or other metabolic challenges, this fundamental principle doesn't change. While factors like hormones, genetics, and diet quality can influence how efficiently your body processes calories, they don't negate the basic need to consume fewer calories than you expend to lose weight. It's about creating a consistent calorie deficit, regardless of individual metabolic variations and dietary preferences.
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Summer of 2020
3) FIND YOUR “WHY”
When embarking on a weight loss journey, identifying your personal "why"—the deep, internal reasons for wanting to change—is crucial for long-term success.
Unlike extrinsic motivators, such as societal pressures or upcoming events, intrinsic motivation stems from personal values and desires, like improving health, increasing energy, or enhancing quality of life. Research indicates that individuals driven by intrinsic goals are more likely to maintain weight loss over time, as their motivation is aligned with their core values and personal fulfillment.
Focusing on meaningful, internal reasons for change makes you more likely to develop sustainable habits and achieve lasting results. Which is important, because we want the wait gone for good, and to break the cycle of weight loss and regain.
It was the summer of 2020 and walking hurt. I remember knowing deep down something was very off. I avoided mirrors and had to squeeze myself into my clothes. I was out of breath just going down the street. I finally decided to step on a scale and was pretty blown away.
I was the heaviest and most out of shape I had ever been. I was thirty years old, and something needed to change as soon as possible.
It took me the better part of a year to lose the first 40 lbs (I know, no one wants to hear that it takes a while, but it does). Here is what I wish I had understood sooner about weight loss, so I could have saved myself time and energy from trying restrictive diets.
2) GET MOVING
Every day movement matters more than you might think when it comes to weight loss.
Non-exercise activity thermogenesis (NEAT) refers to the calories you burn through daily activities like walking the dog, doing laundry, or even fidgeting. These seemingly minor actions can significantly impact your daily calorie burn—sometimes accounting for up to 15% of it. If hitting the gym isn't feasible right now, focus on integrating more movement into your routine: take the stairs instead of the elevator, park farther from store entrances, or stand while talking on the phone. These small changes can add up, helping you create a calorie deficit and move closer to your weight loss goals without formal exercise.
4) YOU ARE WORTHY
Just because you are not the size that you feel you should be, and that society expects you to be, this does not mean you are not worthy of love, friendship, empathy, and most importantly, non-biased medical care.
Remember that.
