This week, I’m honored to have a guest post by a woman (and fledgling blogger!) who has lost more than 150 pounds--and kept it off for years. Here’s some candid advice from her about what she wished she’d known from the beginning of her weight loss journey. Healthierbites.com
Hi, I’m Leigh. I used to weigh 320 pounds. Now I don’t . Here’s proof:
I give no-holds-barred advice about what works—and, more importantly, what doesn’t—at beforeandduring.com.
Five Things I Wish I’d Known from the Beginning
1) The mental struggle is hard enough—avoid physical ones wherever you can. Invest in the right tools for the job.
Getting sidelined by chafing, blisters, or heat exhaustion sucks. Not only do you feel gross, it interferes with your ability to move your body and sabotages your efforts. Synthetic, quick-dry fabric is not a marketing scam. It really does a much better job at keeping you comfortable and rash-free. Also, synthetic socks and shirts hold their shape much better than cotton ones. Even if you have to spend a little more at first, you will get more mileage out of them, and thus in the long run save your money along with your skin.
Cheap shoes are cheap for a reason. Shoes that don’t fit properly and/or don’t provide enough support will tear up your feet and fail to protect your joints from shock and stress. Not worth it. Go to a specialty running store if at all possible. The people who work at them are experts in finding the best pair of shoes for your gait, size, and bone structure. Many stores have treadmills, so you can try before you buy. Running stores are also great places to find information on your local fitness community—finding a group of like-minded people can be a huge help in keeping you on track.
2) Drink lots of water.
Not iced tea, not diet Coke, not Crystal Light— plain water, and lots of it. Water is good for you on so many levels. It helps your body recover from workouts and day-to-day stress. It keeps your kidneys functioning properly. It dilutes your sweat and helps your breath stay fresh. It keeps your skin healthy, helps prevent breakouts, and slows the aging process. Also, drinking lots of water helps you to control your appetite—dehydration is often mistaken for hunger.
Aim for three liters a day, more if you exercise strenuously or live in a hot climate. Drink a liter of water with breakfast in the morning, and another liter after you exercise. Get a Nalgene bottle and keep it with you. Replenish during the day as needed. Your bladder will get used to it—and your body will thank you.
3) The most effective exercise is the one that you enjoy doing.
Nothing is magic, nothing is mandatory. You don’t have to run if you hate it. You don’t have to work out with free weights if you hate it. If you don’t like one activity, try another one. Dance, martial arts, rowing, tennis, Crossfit, soccer, Olympic lifting, cycling, swimming, you name it—if it sounds fun, give it a try! We humans are meant to move our bodies—once you find what it is you actually like to do, you won’t have to force yourself to do it.
4) Start by focusing on how you eat, rather than what you eat.
If you give your food your full attention, you will be satisfied with less of it. Don’t do anything else while you eat. No TV, no internet, no phone, and please no driving. No matter how busy you are, you can take a few minutes to sit down with your food. Schedule your mealtimes if at all possible. Pay attention to how your food tastes, and how it makes you feel. Put your fork down between bites. Make each meal a moment. You owe it to yourself.
5) There is no “after.” There is only before, and during.
Fitness is a lifelong endeavor. It is best to make small, steady, gradual changes rather than sweeping overhauls. Sometimes, you’ll have a come-to-Jesus moment. Something will just click, and you’ll never look back. However, this is the exception—and when it does happen, it’s spontaneous. You can’t force a paradigm shift. What you can grit your teeth and force yourself to do are things like parking your car at the far end of the lot, or leaving the sour cream off your burrito. Create new habits, one at a time. These will build on each other to form a solid foundation—one upon which you can be confident your rebuilt self will remain secure.www.healthierbites.com
