I've been meaning to write this post for a while-partly for my new followers, and partly as a reminder to myself of how far I've come. So here it goes.
I started my weight loss journey in January 2017 at my highest weight: 210 pounds. As of today, I've lost 21.4 pounds. I still have about 45 pounds to go, but I'm not in a rush. I'm aiming for slow, steady, sustainable fat loss-because I want to keep it off for good, not just lose it quickly and gain it all back.
My Approach: No Diets, No Tracking Macros
I don't follow a specific diet. I don't track macros. I try to keep my meals balanced-protein, carbs, vegetables-and I keep my portions smaller. I weigh my food, log what I eat, and exercise consistently.
Activity Matters-But So Does Movement
In addition to structured workouts, I try to stay active throughout the day. I use a Fitbit to track my steps, and I separate step goals from workouts in my mind. For example, I might go for a run but still fall short of 10,000 steps if I've been sitting most of the day.
For actual weight loss, I've learned that low-intensity exercise alone doesn't work for me. I need higher-intensity movement-running or swimming. But that's me. Walking might be perfect for you, especially if you're just starting out or carrying a lot of weight. And if you're doing everything "right" and still not seeing progress, you might want to check your thyroid health too.
My Food Rules (That Aren't Really Rules)
These are the small changes that helped me shift my eating habits without going on a restrictive diet:
1. Don't drink your calories
Water is your best friend. If you need some variety, I recommend sparkling waters like La Croix or ICE. The only calorie-containing drink I have regularly is coffee-and even then, I skip the sugar.
2. Watch out for sneaky sugar
Sugar is everywhere, especially in drinks and condiments. I stopped adding it to my coffee. Even milk and cream have sugar, so it adds up quickly.
3. Cut unnecessary calories
Swap or reduce:
- Mayo → try hummus or mustard
- Full-fat dressing → go for vinaigrettes or low-fat options
- Fried foods → stick with grilled or baked
- Heavy oils → use spray oils or measure your olive/coconut oil carefully
4. Weigh your food
Guessing leads to underestimating. Weighing my pasta, chicken, even popcorn helped me stay accurate and accountable.
5. Keep junk food out of the house
If it's there, I'll eat it. Simple as that. I had to have honest conversations with the people I live with about how important this goal is to me.
6. Fast food isn't the enemy-your choices are
Sometimes life happens and you need drive-thru. You can still make it work:
- McDonald's: grilled chicken sandwich, no mayo
- Wendy's: chili or a baked potato
- Skip the fries, skip the soda
7. Don't starve yourself
If I'm hungry, I eat. If I'm not sure if it's real hunger or just boredom, I drink water and then reach for a healthy snack like fruit or a hard-boiled egg. Listening to my body is part of this process.
8. Meal prep makes everything easier
Meal prep saved my lunch game. Every Sunday, I cook a batch of protein, veggies, and a healthy carb so I don't have to think about what to eat every day. Don't know what to make? Just check out the recipes on Meal Prep on Fleek-they're simple, balanced, and taste great.
Give Yourself Grace
And finally-this might be the most important part of all.
It's okay to mess up.
Someone brings birthday cake to work? Have a slice. It's not the end of the world. Feeling guilty only leads to shame, and shame makes you want to give up. One slice of cake isn't the problem-it's the all-or-nothing thinking that is.
So you had a treat. Cool. Tomorrow is a new day. Don't start over "next Monday." Start now. The next meal. The next step. Keep going.
A Few Tools That Help Me Stay on Track
- Download a calorie tracker: I use Lose It and MyFitnessPal
- Get a step tracker: I love my Fitbit
- Set up systems that support the lifestyle you're building, not the one you're trying to leave behind
- Non-diet Meal Planner: If you're more interested in getting a cooking system in place, and not as worried about macros: I use Workweek Lunch - WWL Program
Final Thoughts
If you're starting your weight loss journey or stuck in the middle of it, I hope this helped. Just remember: this is a lifestyle change-not a crash diet. You don't need to be perfect, but you do need to be consistent.
And no, I'm not a nutritionist. I'm just someone learning what works for my body and doing my best to keep going.
You've got this. And I'm right there with you.
If you do all these things.... this COULD BE you! =P
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