This showed up in my Facebook inbox on Friday night:
So I’m not sure how much you remember of me from hs (high school), but I’m pretty much in the same place that you were…I want to get healthy and lose weight, but I have no idea where to start…it’s like one big ugly circle…is there any advice that would make this easier? At least in the beginning?
The ole’ “how do I get started losing weight” question. I get it often. Most aren’t looking for the answer “count calories!,” they’re looking for a quick step by step guide on how to literally get started losing weight. Consider this that very quick guide.
Step One
Realize that counting calories is indeed the best way to lose weight. You get started by losing weight and can continue to do so for a very long time by just eating less of what you’re currently eating every day. Most people can eat around 2,000 calories a day and lose weight for a while, but you’ll have to find the number that is specific to you.
There are things outside of counting calories that come into play down the road, but counting calories and portion control is the foundation for your weight loss and always will be. Counting calories isn’t about eating salads all day, but instead keeping the high in calorie food to a minimum, which oftentimes works out to be the “bad” food.
Step Two
Moderate both counting and burning calories. When you tell yourself you can’t have something, that’s when your body begins to crave it — eventually, you’ll cave, and you’ll cave (binge) hard. Instead of eliminating french fries, soda, ice cream or any other arbitrary food from your diet, moderate its consumption. Leave that kind of food out of the house and only indulge on infrequent occasions.
You don’t get started losing weight by saying goodbye to ice cream. You lose weight by not eating half a pint in front of the television on a Tuesday night.
As far as burning calories, don’t be a gym rat. Unfortunately, you usually see an influx of these guys and gals around early January every year. Most folks new to the game think that the longer you can burn calories the more weight you’ll lose, and that’s of course true, but if you burn out and stop going entirely by February — you’ve failed.
Around an hour a day Monday through Friday — that’s all the gym you need.
Step three
Tell everybody you know that you’re trying to lose weight. Don’t feel shame, but instead feel confident that you will lose weight and it won’t bother you in the slightest when the weight starts coming off. I posted a video of myself online at 344 pounds (which is how this all started) then sent it to friends, family, and the internet.
It was embarrassing at first, but it motivated me to change.
The reason for telling everybody you know is to gather support for your journey. Don’t expect friends and family to change the way they eat or drink as that’s honestly not fair to them, but just set the ground rules and tell them that you mean business about making changes in your life. You might get some naysayers or negative comments, but most folks that you know should support what you’re doing. Telling everybody you know is sort of like a warning shot across the bow.
Whether they like it or not, you’ll be a changed person next time they see you.