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3 Simple Tips to Lose Weight and Keep It Off

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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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    Last Updated on September 8, 2021

    10 Fitness Excuses You Need to Stop Making Now

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    10 Fitness Excuses You Need to Stop Making Now

    “You can have results or excuses. Not both.” – Anonymous

    Human beings tend to only ever do as much as they absolutely need to.

    Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

    And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

    Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

    In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

    Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

    Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

    1. I don’t have enough time.

    This is probably the most common fitness excuse of them all.

    First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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    Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

    A 30 minute workout takes up 2% of your day.

    Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

    2. I’m way too tired to workout.

    Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

    If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

    You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

    If you’re too tired to workout, change your sleeping habits, not your workout habits.

    3. But exercise is so boring!

    You don’t want to exercise because it’s boring?

    So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

    The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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    If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

    4. I have no motivation to workout.

    If you think you need motivation to train you’re already half beat.

    What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

    That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

    The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

    Are you motivated enough to train for two minutes? That’s all you need.

    5. I have kids to look after.

    One day your kids might have someone to look after too: you.

    Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

    If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

    You kids should be your biggest reason to exercise, not your biggest excuse.

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    6. I don’t have anyone to train with.

    What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

    Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

    By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

    7. I don’t feel very well.

    After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

    At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

    If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

    8. The gym is too expensive or far.

    If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

    The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

    There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

    If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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    9. I don’t know how to train properly.

    If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

    However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

    People love giving out tips. You might even get a training partner out of it.

    10. I feel intimidated by the fit people there.

    This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

    The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

    Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

    Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

    Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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