2023 was not a weight loss year for me. I didn’t intend for that to be the case. I had just come out of a very long improvement season of eating and building muscle almost the whole of 2022, and it was time for fat loss. But, the year had other plans and so did my will power and mindset.
2023 started with random issues that prevented me from working out like I had been and I just overall felt defeated. When things didn’t go the way I wanted them to, I threw in the towel and felt sorry for myself. Throw in a few annoying health issues that made everything worse. I am not proud to say that is how I handled my situation, as I work with others to overcome this way of thinking. We are the hardest on ourselves, aren’t we?
Guess what? I can start over and try again, with the right attitude this time, and so far so good. (Not to say I didn’t do anything pertaining to my health and fitness last year, I did, it’s just that I neglected my main goals and let my bad attitude occupy more headspace than it should have.) Taking my own coaching advice, I started putting into practice better habits back in December and so far I am 7 pounds down just from making better choices. Here is what I am doing to lose weight so far this year.
1. Cutting out processed carbs.
Carbs aren’t bad! But what kind of carbs are you eating? I was tending more towards the processed type with lots of additives and excess sugars. For these it’s best to go with quality over quantity. Whole food carbs are a much better choice. Currently my carb sources are mostly fresh fruits and veggies, and those complex carbs that break down more slowly plus have more fiber.
2. More protein!
I cannot stress this enough and I actually should have made it number 1. A problem with those processed carbs is that they make me feel full fast and leave less room for protein. Protein is the most important macronutrient. More of it keeps away cravings, helps you build muscle, or not lose muscle in the case of a calorie deficit, and it keeps you full longer. Do not skip the protein!
3. Eating until I feel full.
The year before when I was in a health and building phase, I was eating more than I was used to. Eating more is sometimes a good thing. You can’t grow without food. Since I was working with a trainer and coach myself through 2022, I was working on gaining more muscle mass and eating more was necessary, even slightly past the feeling of full. Now I have switched gears and am working on losing, so eating slowly and stopping when feeling full is the perfect way to know you are not eating in a surplus, while not having to track calories. (I am also taking a break from tracking in MFP at this time.)
4. Little to no snacking.
This is probably the thing that is helping the most for me. I am a snacker and those little extras here and there throughout the day add up significantly. And if you think about it, most of the snacking we do is of the processed food type. My snacks now consist of fresh fruit or easy to eat raw veggies, it’s a lot harder to over eat these things. How many times have you eaten 5 bananas or 6 apples at once? And I keep them easily accessible so no work is involved when I feel the need to grab something real quick.
5. Keep tempting foods out of the house.
If you have it you will eat it. This is 100% true for me. And this one has helped cut the grocery budget. Mostly just shopping around the outer aisles at the grocery store not only is healthier for you, but also cheaper.
Those are the 5 things I am doing that are helping me with my fat loss. It doesn’t have to be complicated, and if you feel like having a little something out of the norm, even if it’s something processed, do it. The more you incorporate healthier habits, the easier it gets to be. And super restrictive eating plans only make sticking to the plan long term harder. There is a time and a season for all things.
Would love to hear from you. What have you found that works or doesn’t when it comes to losing for you?
Rejoice for the Day Wellness 