Here's a fact: If the goal is to lose weight, it is imperative that discipline be incorporated fully into the weight loss plan. Discipline to exercise on a consistent, impactful basis (PUSH ONESELF FREQUENTLY OVER AND OVER AGAIN). Discipline to avoid foods that are detrimental to weight loss (DON'T BUY IT, DON'T EAT IT). Discipline to understand that this is going to take time (A WHOLE LOT OF PRECIOUS TIME).
There is no way that I will meet my weight goals if I don't stay focused on the end goal. Each time I get a craving or I get hungry, I need to keep in mind the end-goal. When I am tired, bloated, or just don't feel like working out, I need to keep in mind the end-goal.
End-Goal: Lose 70 pounds
Method:
1) Maintain overall caloric intake to 1200-1300 each day (EVERY DAY...or at least the Daily Average).
2) Eliminate sugars and refined carbohydrates meals.
3) Eat whole foods and avoid fast/restauran/processed foods.
4) Practice portion control.
5) Drink 100oz water every day.
6) Participate in intense cardio exercise 3-4x per week
7) Strength-train with weights 2-3x per week
8) Develop better sleep habits: at least 7 hours per night.
9) Plan ahead every day to maximize chances of success.
Tools:
- My Fitness Pal: I am finding that this is imperative for continued success. I always assume I know how many calories I'm ingesting (I've been doing this for so long, I should have the usual suspect foods' caloric loads memorized!), but sometimes I am overly optimistic OR I forget something I ate earlier that should deter me from eating that later "something". Also, being the weirdo analyst that I am, I like that I can see and calculate my average daily caloric intake. It helps me to know that over the past few days, I've been averaging 1500 total daily calories and 1000 net calories. I said I didn't want to "eat back" my calories, so I need to get my total calories down to 1200-1300 (something needs to come off of my daily menu and I'm pretty sure its mixed nuts.)
- Gym membership(s): some people hate the gym. I don't. When I started lifting real weights (as opposed to the nautilus machines or girly dumbbells), I was nervous about being around all those men. But I tell myself that they are paying no attention to me; it helps me pay no attention to them. I've also join a couple of independent (non-gym) classes, which are helping me get an intense workout.
- Accountability partner: the hubs. We've both been trying to lose weight for years. Lack of focus, over-indulgence, and life have gotten in the way for both of us. But he is my motivation to keep going. He's currently on two-a-days, which I'm impressed by. One day, I'll get there.
Emotional/Mental State:
- This is for a lifetime. Don't give up because it's hard or it doesn't seem to be working as quickly as I'd like. I'm worth the fight.
- Summer's coming whether I drop the weight or not.
- Stop lying: I'm not happy with my body and I won't be until I lose the weight. It's what I want and I deserve it if I do the right work.
- Stay focused. Stay disciplined. Stay realistic.
- Again, I'm worth the fight.