Losing Weight The Basics

I just returned from my 8 week postpartum doctors visit. Ugh, I’ve got some baby weight to lose! Over the years my weight has been up and down. During my senior year of high school I gained 25 pounds. Lost it. Gained my “freshman 15.” Lost it. Had my first baby, gained 40 pounds! Lost it. Now after baby #2 I’m struggling to find the motivation to do it yet again! Instead of focusing on feeling overwhelmed I’m going back to the basics.

Start small and keep it simple. While I love some of those fancy fitness trackers (FitBit, Up, Garmin, etc.) you don’t NEED them! The concept of weight loss is to burn more calories than you take in. Choose one lifestyle change below and incorporate it into your week. It only takes 30 days to develop a habit.

1 pound of fat = 3500 calories. To lose a pound per week you need a calorie deficit of 500 per day. To determine how many calories you should eat use the “rule of 10” to find your BMR (basal metabolic rate.) Multiply your weight in pounds by 10. For example: a 150 pound woman would eat 1500 calories each day.

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Eat breakfast if you don’t. It will jump-start you metabolism, balance your hormones, energize, and turn on your brain. Studies have shown that people who eat within 2 hours of waking weigh less than people who don’t!

Keep a food journal. You are far more likely to be successful if you track what you eat. Some studies conclude you are twice as likely compared to those who don’t! Increasing awareness and learning “better” foods to eat will absolutely blow your mind! If you’re a big Starbucks fan (like me) I’d recommend sitting down before you google those nutritional facts. I really like the app My Fitness Pal.

Move. Do more than you did yesterday! Park further away than usual, take the stairs instead of the elevator, go on a short walk- increase your distance week by week. Again make SMALL changes and eventually they will become a habit.

Be accountable. I can’t stress how important this is! Find someone (besides yourself) to keep you in line. A friend, spouse, workout buddy, join an online group (there are many,) meet with a personal trainer if your budget allows. Invest in yourself! It’s money well spent.

eat this not that

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