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3 Simple Tips to Lose Weight and Keep It Off

3 Simple Tips to Lose Weight and Keep It Off

As the old saying goes, “Slow and steady wins the race.” I highly agree with this, especially when it comes to weight loss. Unless you’re a bodybuilder, fitness model or trying to trim down for a shoot, as a regular everyday person, it is hard to sustain a lifestyle full of restrictions. Most people that lose weight quick and gain it back just as quick. Sometimes they gain more than what they started with.

I spent three years overseas and gained 18kg/39.6lbs in that time. Mainly due to a lot of partying, eating and just enjoying the good things in life while travelling. Another three years later since my return, I am happy to say that I have lost it all, slowly but surely.

I have also managed to travel, party, eat the foods I love and still make progress. It is such a great feeling to be able to find that balance between all of the things I love and still reach my fitness goals. I wanted to share my three top tips on how I was able to achieve this without any crazy diets, restrictions or having to give up anything I enjoyed.

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Consistency

Such a simple thing but most often forgotten. We don’t need to turn into a gym junkie or eat clean every single meal. Great for those that have that type of discipline, but if you’re anything like me, it just isn’t sustainable.

Start with creating one habit that will help you to reach your goals and keep it realistic and consistent. For me, it was hard to go back to the gym when I hadn’t been in years. I started with small baby steps and eventually built it up over time. I went for a walk once a week, which turned to twice a week. Then I started to run once a week. (When I say run, I really went for a jog).

I started to get bored with that so I decided to try yoga once a week as it wasn’t strenuous and was actually good for my busy mind. This eventually led me to joining a boot camp, fitness groups and then hitting the gym every now and again alone. Now I go to the gym six times a week without anyone training me as I am literally addicted. If you keep consistent, the tiniest bit of effort makes a massive difference, it all adds up over time.

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80/20 Rule

I made a YouTube vlog about this, as it is a rule I absolutely live by in all aspects of my life. Some people do 90/10 but to be honest, I’m not that disciplined and I love food and socialising way too much. I love pizza, pasta, white rice (I am Asian after all) and I love having a nice sugary treat. Donut time is my weakness.

The 80/20 rule means to eat well 80% of the time and the other 20% is to eat whatever you want, not to the point of binge eating where your stomach wants to burst and you feel sick you could throw up, but in moderation. In saying this, I have been known to eat a whole pizza to myself every now and again, but I am also training quite hard so I don’t feel bad about it.

I still ate the food I enjoyed but made small tweaks. Instead of normal pasta, I would use high fibre pasta made of vegetables or even the wholemeal alternative. Instead of white bread, I would use wholemeal or rye and instead of white rice, I switched to brown. I still eat white rice though; it’s in my Filipino blood!

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Keep Busy

Sometimes it can feel like a drag having to work out, especially when you are starting to get back into things. Keep yourself busy so you aren’t on the couch eating snacks all day in front of the TV. Get outdoors, go have coffee with friends, take a walk and listen to music.

For me, I love the outdoors so I am forever chasing waterfalls, hitting the beach, hiking and taking in the beauty of nature. I find that when I am lost in the moment, the last thing on my mind is to stuff my face with food.

Find new hobbies. If you’re meeting up with friends, suggest a nice stroll somewhere scenic, go check out some nature hot spots in your area and just get busy living. You may even find that you enjoy it and it keeps you away from eating out of boredom.

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Weight loss is a journey and it doesn’t happen overnight. It would be great if it did but unfortunately it doesn’t work like that. Any progress is till progress and more often than not, other people will notice the difference before we do.

Aim for a lifestyle that is sustainable and you know you can enjoy. It’s not about the destination, it’s about progress and maintaining a healthy lifestyle. Every thing starts from the first step, no matter how big or small. Take a moment and think about what you can do that will enable you to reach your goal and just do it. As simple as it sounds, I swear it’s true.

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    Featured photo credit: lilmissmaz via instagram.com

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    Published on May 3, 2019

    8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

    8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

    Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

    How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

    If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

    If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

    How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

    To have a game-plan and know exactly what is going on inside your body.

    Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

    The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

    If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

    I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

    Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

    1. MyFitnessPal

      When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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      MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

      Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

      Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

      While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

      If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

      Get MyFitness Pal here!

      2. Fitbit

        I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

        While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

        Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

        This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

        Get Fitbit here!

        3. MapMyRun

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          This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

          If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

          Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

          MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

          Get MapMyRun here!

          4. Zombies, Run!

            Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

            ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

            This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

            And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

            Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

            Get ZombiesRun here!

            5. Prepear

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              Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

              Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

              With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

              Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

              Get Prepear here!

              6. Strava

                If walking is your health resolution, this one might be for you!

                Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                Get Strava here!

                7. Aaptiv

                  If you find yourself at the gym and not sure what to do, then this app might be for you.

                  Aptive gives you workouts to do and instructs you how to do them.

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                  While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                  The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                  Get Aaptiv here!

                  8. Freeletics

                    Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                    Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                    You will be surprised at what a great workout you can get without any equipment.

                    That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                    Get Freeletics here!

                    The Bottom Line

                    These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                    Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                    Featured photo credit: Marion Michele via unsplash.com

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