Low carb, NO carb, low-fat, paleo, IIFYM (if it fits your macros), flexible dieting, clean eating … which diet is the best to achieve a healthy weight and start your fitness journey?
If you are new to my blog, here is my nutrition philosophy: There is no “diet”, eating healthy is a lifestyle and should not be limited to a specific period of time.
It does not mean to cut out certain food groups. It means to practice moderation and not feeling guilty if you lose control over your cravings sometimes.
It means listening to your body and working out because you like to feel strong, full of energy, boost self-esteem and have a positive body-image.
If all that appeals to you, my way of healthy living and weight loss is the right one for you.
Today, I will share 3 tips how to start your weight loss journey. You can read the 30-pages guide in my FREE PDF:
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I have written this little guide in my busiest time of the month (preparing for 3 exams for med school) but I loved every minute of it. I hope you find it useful!
If you would like to have help with your macros/calories and workout split, contact me anytime!
And now, on to the top 3 tips how to start your weight loss journey!
Tip 1: Set realistic goals
This is the first and most important tip I can give you. Instead of saying “I want to lose weight”, think of specific goals, with a time-frame and how much you want to lose.
I don’t recommend to lose more than 0.5-1lbs per week (ca. 0.5kg). This would equal maximal 4lbs (2kg) lost in a month, which is a lot. You want to make sure that those pounds come primarily from fat and not from muscle. Thus, it is better to take it slowly and not shock your body into starvation mode (more on that in the PDF).
If you want to lose 10lbs, make it your goal to lose the weight in 3 months.
This way, you will actually achieve your goal, which will be a huge motivation to keep living this healthy lifestyle. Also, your metabolism will not slow down that much and you will probably not gain back any weight once you slowly increase your calorie intake again.
Take a notebook or open a new file in word, whatever you prefer. Write down your goals:
How much weight do you need to lose?
In which time frame would you like to achieve your goal?
What kind of adjustments do you need to make to achieve your goal?
Tip 2: EDUCATION
Never make any change to your diet or workout before properly educating yourself.
It doesn’t matter if it is your dietician or doctor or personal trainer who gave you a certain meal and exercise plan, always question „Why“ you need to do something.
This is your body and changes in diet and exercise will have a huge impact on your hormones, mood and health in general. Making too drastic changes can throw off your metabolism and disturb the balance of hunger hormones in your body. Thus, it is crucial to have an overview of how the body works and what healthy nutrition actually looks like.
There are many misconceptions on the topic of „clean“ eating.
I already gathered the most important information in a couple of my posts, I will list them here, so you can check them out:
- General Guide to Nutrition
- Counting Macros/ Calories
- Portion Sizes
- Metabolic Damage
Tip 3: The proper Mindset
Before you start dieting, you need to have a healthy relationship with food and exercise. I know that many obese people feel uncomfortable in their body and it is too much to expect everyone to love their body as it is.
However, remember that you are not any less worth now than you will be when you have reached your „dream body“. If you think that everything in life will be awesome and so much easier when you have lost weight, you need to wake up from your dream now, before you get discouraged.
Honestly, the fact that you have decided to live healthier, exercise and nourish your body (and want to do this in a healthy way – why would you be reading this otherwise?) is something you should be proud of.
Many people make the decision to lose weight but never actually take the steps necessary to get there. You are reading this and trying to learn how to achieve your goals in a healthy way. You are showing your body respect.
Eating healthy and exercising should make you happy, every single day. You are not on a „diet“. Please, if someone asks you what diet you are on to lose weight, reply „I am not on a diet. This is my lifestyle“.
With that comes elimination of any restrictive thoughts about food. Just because you are trying to lose weight doesn’t mean you cannot treat yourself. That is the beauty of IIFYM (If-it-fits-your-macros), you can eat 90% healthy and if that chocolate bar fits your macros for the day, you can have it without going over limits.
I do not recommend eating clean 100% of the time. Because once you have reached your goal, you will notice how deprived you are and start binging on junk food. I want you to be able to eat one cookie and then leave the rest of the box alone.
Because you can have another one tomorrow!
I hope you enjoyed this little sneak peek into the PDF. I had written a long article on this topic once but I figured it would be much easier for you in a PDF format than an article.
If you liked this, leave me a comment below or shoot me an email and share this across social media! That motivates me to keep writing despite my medical school duties …
PS: It is very hard to find good guidelines on losing weight. If you google “weight loss”, you will find a lot of blogs claiming to have found the best way to lose weight. Some advice you to go on crazy lemon juice diets or completely cut out carbohydrates.
Still, there are some awesome bloggers sharing my nutrition and fitness philosophy. Check out Monica’s “Breaking fat Formula”. You can trust me that it is a balanced program with workouts and meal plans that will help you lose weight safely. I love her blog and have been following her long before starting this website!