If you have been struggling to lose weight loss, look no further! The following article will unpack simple steps for guaranteed weight loss. While many diets, supplements, and experts claim to ensure rapid weight loss, most of the data lack any evidence. On the contrary, you’ll find proven strategies that helped many of my students and me to lose weight, maintain weight, and adopt healthy eating habits. Personally, I’ve struggled with weight loss for over 20 years. And, I feel like I practically have a “Ph.D.” in weight loss. Finally, at 46, I am in the best shape of my life! So, buckle up, and let’s delve right into it, and in that spirit, let’s start by sharing one of my favorite quotes:
“I am the master of my fate,
I am the captain of my soul.”
~ William Ernest Henley
So, with a few simple strategies, you, too, can become the master of your fate. To lose weight is to embark on the transformation journey, which simply means rearranging the patterns already inside you. In other words, a big part of you is yearning to rise and shine, and all you have to do is allow your habits to follow.
10 Steps How to Lose Weight Guaranteed
1) Commit to Weight Loss.
“Your life changes the moment you make a new, congruent, and committed decision.” ~ Tony Robbins
Before embarking on my recent weight-loss journey, I wrote out why I wanted to lose weight. I did it in an accessible form – everything from vanity to health reasons. Finally, I took a piece of paper and noted the date, weight, time, and number on the scale I’d like to see in the next three weeks. At the end of that note, I wrote my name and initials, date and time, and added the word “COMMIT.” Funny, in one of the programming languages (SQL code), the “COMMIT” statement means “the point of no return.” Of course, you can “ROLLBACK,” but it is costly with a bad reputation. So, I was committed. I shared my determination with my husband. However, I didn’t share it with anyone else because talk is cheap. Instead, I look forward to action.
- Exercise: Pause, look at your calendar, and pick a date to commit to weight loss. Write out your “WHY.” Then, mentally commit yourself. You can use a life planner or simple notebook and pen to start. Here you make a promise to yourself.
2) Be Kind to Yourself.
Would you talk to your best friend or beloved like you speak to yourself?
A part of me is a spoiled little kid. She throws a tantrum attack whenever she can’t get her lolly-pops and ice-creams. As a little girl, habits that I learned to numb the pain or escape reality no longer serve me. Nonetheless, the pattern is a part of me. The little one awakes whenever I get angry, stressed, and anxious. I used to hate and curse her. Instead, I am learning to accept the little one. The trick I learned is to say, “thank you, little one” – I am okay. Sometimes, it helps to give yourself a heart-felt hug or place your palms on your heart and feel the warmth.
Interestingly, according to Dr. Gabor Maté (1), most mental health disorders (eating addiction being one of them) originate from unresolved childhood trauma. And trauma doesn’t necessarily mean sexual and physical abuse. Instead, anything that ranges from the lack of love to over nourishment can cause trauma. So when we treat ourselves with kindness, we are reconnecting with our authentic selves.
- Exercise: When you hear your inner voice telling you that you are not worthy or that you can’t lose weight (or something like that), or you are at the cusp of breaking your commitment, PAUSE, STOP, get into the body. Take some deep breaths and ask yourself gently and kindly, where is the feeling is? I found rolling and listening to music excellent tools. Hug yourself! Talk to yourself as you would talk to your beloved.
3) Surround Yourself with People who Love and Support You on your Weight-Loss Journey.
“You are the average of the five people you associate with most, so do not underestimate the effects of your pessimistic, unambitious, or disorganized friends. If someone isn’t making you stronger, they’re making you weaker.” ~ Tim Ferriss, The 4-Hour Workweek
For one thing, after I quit smoking, my divorce followed. In like manner, friendships were broken as I stopped drinking. My circle of friends changed again when I remarked on the wellness journey. Many times in my life, I was rolling with an awful crowd. People and places that didn’t feed my soul. So, I ate. The desire to change comes within. However, you need to surround yourself with people who love and support you. Imagine a beautiful flower without soil or water? It is very challenging to lose weight when you feel like you are not supported and loved. Life is too short to spend it with assholes.
So, check your circle, seek out professional help, listen to uplifting and educational podcasts: (Tim Ferris, HealthSpan Solutions, Rich Roll podcast, Tara Brach) and make sure to surround yourself with people who love and support you.
- Exercise: Spend some time scrutinizing your close circle. Don’t make any hasty sessions; become an observer, listen, feel, ask questions, reflect.
4) Practice the Sacred Pause.
“The sacred pause helps us to reconnect with the present moment. Especially when we are caught up in striving and obsessing and leaning into the future, pausing enables us to reenter the mystery and vitality only found here and now.” ~ Tara Brach
Who am I when I am not overeating? I know once I start chewing, I can’t stop. And, the PAUSE comes in handy. It is not easy to pause amid the storm, but you can do it with practice! What I learned is when I pause, whether leaving the kitchen or fasting, I start appreciating food even more. Your pause can take a few seconds or a few days, or you might take more time. Overeating and weight loss are symptoms, and there are typically other underlying issues beyond this blog’s scope. But, being mindful will start you on the path towards success.
- Exercise: Right now, explore pausing for a second and notice where the breath initiates. After reading the practice, find a comfortable sitting position, and allow your eyes to close. Take a few deep breaths. Inhale and mentally say “let,” exhale and mentally say “go.” Repeat for a few times and observe your mind. What are you feeling in your body? Incorporate pauses as much as possible. Then, become aware of your body, surroundings, feed your eyes with sunshine, and your nose with fresh air. You might find that you need a longer pause and allow the transformation to begin
- Weight loss sacred pause and a bucket of things to consider instead of using food as a numbing agent:
- Leave the kitchen.
- Turn on your favorite tunes and dance.
- Take a contrast shower (10 sec hot 10 seconds cold repeat ten times).
- Take a bath.
- Call a friend.
- Take 12 slow breaths.
5) Take a Bath for Weight Loss.
“Is there anything that a hot bath won’t cure? If this is a case, I am not familiar with any of them.” ~ Anna Sheinman
If you’ve been reading my articles, you know how much I love baths. Interestingly, one of the studies by Steve Faulkner (2), Ph.D. (an exercise physiologist at Loughborough University). Dr. Steve Faulkner found that taking an hour-long soak in hot water produced similar anti-inflammatory and blood sugar responses as 60 minutes of moderate physical activity! Even though the research on these effects is still preliminary, there is a good explanation. The activities that increase heat shock proteins can help to improve blood sugar control and offer an alternative to exercise, Dr. Steve Faulkner said. “These activities ― such as soaking in a hot tub or taking a sauna ― may have health benefits for people who are unable to exercise regularly.”
- Exercise: Pencil-in time for your bath.
6) Become A Mindful Eater to Lose Weight.
“Don’t chew your worries, your fear, or your anger. If you chew your planning and your anxiety, it’s difficult to feel grateful for each piece of food. So chew your food.” ~ Thich Nhat Hanh, How to Eat
It took me some time to optimize my brain for mindful eating. Meaning, I had to set up a plan for when to eat, how much, and how often. It is a process, but you can become an observer to start with. Mindful eating is a practice where we start to pay attention to how we consume food. The practice allows us to enjoy the food slowly. The “I am full” flag can be turned, and that’s how we can lose weight.
- Exercise: Next time you eat:
- Sit down to eat at a table.
- Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: turn off the TV or a laptop or phone.
- Take time to chew and savor the food. This technique helps you to lose weight, as it gives your brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Say a prayer of thanks for your food.
- Think of all the things that happened for your food to be on your table: agriculture, transport, etc.
7) Create a Weight Loss Food Plan.
Quit dwindling and make shit happen ~unknown
I follow a very simple food plan based on the healthspan solution (4), and I eat once a day between 9:30 and 10:30 am. My meal primarily includes between five to seven basic ingredients.
Creating a food plan is crucial for losing weight. Here, you define how much, when, and what to eat. Firstly, keep it simple. Secondly, write it out. Finally, stick to it no matter what. The fun part is you make your own rules. The hard part, there is no police, and it is on you.
The following is the template for your weight loss Food Plan:
- 3x = leafy green and cruciferous vegetables (1x = 1 serving – 1 cup raw or 1/2 cup cooked)
- 1x = Other Vegetables (1x = serving = 1/2 cup)
- 1x =Fruits (1x = 1 medium piece or 1 cup)
- 1/2x = Legumes (1/2x = 1/2 cup lentils, peas, all beans, hummus, tofu)
- One tbs Nuts and seeds (I have to be super vigilant here because it is easy to binge on nuts. So, as my friend recommended, I make delicious nut dressings)
- Exercise: create a food plan write it out and commit to when and how much you would eat.
8) Eat Real Food.
“Eat food, not too much, mostly plants.” ~Michael Pollan
After trying high-fat, low-carb, low-fat, and a dozen other diets, I concluded that a whole food plant-based diet is the best. It excludes all meat, seafood, dairy, eggs, and anything containing animal products. I hate “isms.” So, I am not into veganism. In fact, many vegan “healthy” snacks include the worst of the ingredients like sugar, oil, and salt that are bad for weight loss and overall health. So, let those cookies go. Vegan isn’t always healthy.
Please don’t worry about protein! It’s a common myth that we need extra protein.
Many professional athletes like Rich Roll, Serena Williams, and Mac Danzig, to name a few, are on a plant-based diet.
- Add real foods: veggies, fruits, legumes, and whole grains.
- Practice portion control.
- Add good fats like avocado, nuts, and seeds.
- If you eat meats and cheese, consider cutting it down.
- Remove “Non-food” items (Corn Syrup, un-pronounceable ingredients, artificial flavors).
- Subtract foods high in processed sugar (eat fruits instead).
- Remove low-fat foods with added sugar and chemicals.
- Practice intermittent fasting (advanced).
- If you consider a plant-based diet, check out Dr. Michael Greger, Julianna Hever, and Dr. Neal Barnard’s research.
9) Don’t Try To Exercise Off A Bad Diet.
You can’t exercise your way out of a bad diet. ~ Mark Hyman
I used to overeat and punish myself in the gym or running. As a result, I would get hurt, and exercise would not be fun. I could only make a difference in my weight loss after changing my relationships with food.
- Build muscles with weights and lose weight in the kitchen.
- It is hard to have a fun and productive workout with crap in your belly.
- You have to walk four and a half miles to burn a 20-ounce soda.
- Exercise: take a moment to notice if you exercise for the wrong reasons. Next time, exercise less and eat less.
10) Learn How To Cook Healthy Foods for Weight Loss.
“The only real stumbling block is fear of failure. In cooking, you’ve got to have a what-the-hell attitude.” ~ Julia Child.
Growing up, I thought cooking was for others. My grandma used to cook super-fatty delicious traditional Jewish meals with a Turkish-Uzbekish flavor. Not to mention my parents loved going out. So, I grew up eating plenty of meats, pastries, and food cooked with plenty of oil, sugar, and rock’n’roll. When I came to New York, my diet got up a notch, adding cheeseburgers, more canned and highly processed foods. Top it with alcohol, and I was on my way to the hospital death bed. But, this is another story. So, instead, I learned to cook around my late 20th. Nowadays, I make all my meals at home.
- Exercise: Include more healthy foods in your diet to minimize room for junk, fill your plate with greens and veggies, legumes, and some good fats; invest in kitchen gear (my go-to tools are the Instant Pot, Le Creuset Enameled Cast-Iron Saucier Pan with lid, and Vitamix.)
10) Use Cold Stress to Lose Weight.
“The current paradigm of losing weight is diet versus exercise, calories in, calories out. I was able to figure out that another big part is the environment we’re in. Our body temperature remains constant, and it takes a lot of energy to keep it that way, no different than heating your house.” ~ Ray Cronise
Growing up I hated cold. However, as I became more active, I started easy 30 seconds cold-showers and progress to longer intervals. Interestingly, Ray Cronise, former NASA scientist and founder of Zero-G Corp., lost 100 pounds using cold stress to lose weight loss, landing him as mentioned in The 4-Hour Body (5). Ray doubled his weight loss rate with cold.
- Exercise: set the time and start your day with a 30 to 20 seconds cold shower.
So, here you have my top 10 steps to lose weight! Losing weight is not only healthy but it can give you confidence and strength in your other endeavors, and life itself. I hope you find it useful and to help you on your journey.
References + Further Reading
Dr. Gabor Maté (1)
Studies led by Steve Faulkner, Ph.D. (2)
- Acute and chronic effects of hot water immersion on inflammation and metabolism in sedentary, overweight adults
Mindful Eating (3)
Healthspan Solution (4)
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