My 10 step blueprint for weight loss success!

When starting out on any weight loss program you must ensure you have a plan because without one,  we tend to fall back into old habits quickly. Today I am sharing with you my 10 step blueprint for weight loss success!

1. Clear out the crap

If there is ice-cream in my house I eat it. It’s that simple and I don’t care to fight with temptation all day so I don’t have it in my house. The same should go for you, don’t tempt fate. If you are hitting up the pantry after dinner every night searching for that something sweet or salty to hit the spot then be sure you don’t have anything. Whatever your temptations are get rid of them and only purchase on occasion when you really have to have something and then and only then buy yourself a small portion (think Häagen-Dazs, small bag of chips, dark chocolate bar) or what ever it is you must have!

2. Meal Plan

When there is no plan we  tend to go back to what is familiar. If your eating habits have been less then optimal then be sure to prepare to learn some new recipes. Dedicate time to this process and plan to build up a new repertoire of go to recipes. You can start with one of the many free recipes and meal plans on my website.

3. Stock the pantry, fridge and freezer

Make sure there is always lots of healthy food options to choose from so you don’t find yourself hitting up drive through because you have no food in the house. I always have a wide variety of protein in my freezer from roasts, chicken breasts, prawns, fish and quick easy choices like burger patties, souvlaki skewers and salmon burger patties. Cupboards are full of nuts, seeds, dried fruits, dark chocolate, seed crackers, beef jerky, protein powder, coconut milk, and seaweed packs. Fridge has nut milks, nut butters, fresh fruit, pepperoni sticks, cheese, baby carrots, celery, peas, pickles, ham and yogurt.

4. Get the family involved

If you are having to make two or more different meals every night to accommodate your families eating preferences then STOP! Your kids need to be eating healthy even more then you do. There is no reason why everyone including husbands can’t eat a healthy meal. In my house, my kids and husband get added carbs; rice pasta, rice or quinoa. Everyone gets the main dish! When your husband is on board – transitioning into a healthier lifestyle will be much easier and sustainable when you are doing it together.

5. Find a workout group, personal trainer or workout buddy

When you have other people to hold you accountable you will be more likely to get exercise. Plus the community component will help it to be more enjoyable and social.

6. Choose a plan that makes sense

Just because all of your friends are doing some new fad diet doesn’t mean it’s the right diet for you! If you have been following me for a while you know I am all about helping women find their perfect weight loss code and that looks different for each and everyone of us. For instance if you do well with portion control, calorie counting and fitness classes then you might want to try something like the 21 Day Fix. If you don’t have time for that shit and you don’t want to stress about what’s going in your mouth and would rather someone just say “Hey eat this, don’t eat that” then you may want to try a Paleo diet. For someone with an autoimmune condition the worst this you can do is hop on a diet like the 21-day fix that includes grains (a big a no no for anyone with an autoimmune condition) and will likely create weight gain. Do your homework – there is no perfect diet so look around and find one that feels do able and one that you can see doing for awhile or life, not just 30 days! You can start with checking out my sampler meal plan where you can choose from the top eating styles that have been shown to be the most successful;  Healthy Eating, Paleo, Autoimmune Paleo or Ketogenic.

7. Stick to whole foods

Do not be tricked into fancy packaging that says natural or organic. If it’s packaged and processed it’s not likely going to be part of your diet. I get people everyday asking me about an assortment of different products on the market 9 out of 10 there no good. If you aren’t sure read the label if there a long list of unpronounceable items and the carbs, calories and sugar count is high then drop it and walk away.

8. Surround yourself with like minded peeps

Oddly enough one of the most common complaints I hear from women is how their family and friends seem to sabotage their weight loss efforts. This will be done with snide remarks like “Oh are you ALLOWED to eat this?” Ostracizing them at family functions or social outings. My advice is to let those people know that you are “allowed” to eat whatever you want but you are choosing to eat better and you would appreciate their support. Stick with the friends and family members that are supportive and on the same train as you.

9. DON’T be 100%

Now this is one is tricky, as it is proven that if a person sees big results in the first 30 days they are likely to stick with their new eating habits. However, I see this back fire when women have the attitude of all or nothing. They go hard and 100% for the first while then eventually that wears them down and they have one bad meal which starts them on a quick downward spiral of eating everything they “shouldn’t” and throwing in the towel on their new health plan. I suggest trying to stick to your new eating plan as close to 100% as possible for the first 30 days and if you happen to hit up the cupcake at the birthday party, enjoy it and move on. At the end of the 30 days decide what it is you can’t live with out and find a balance between eating the right foods for you 80% of the time and the other 20% can be left for those indulgences you can’t live without.

10. Have the vision!

I like to ask my clients what will change once they hit their weight loss goals? How will life be different? What does their body look like? Most of us starting out on losing weight immediately assume we will inevitably fail. If you can’t see yourself their how will you ever succeed? See yourself there without the weight, without the health issues. It helps to write this down in a journal or on a piece of paper. That way when things get tough which they likely will, you can reread it and remind yourself why you are doing what you are doing.

Want help with finding your weight loss code? Contact me to book your free discovery session at karen@karenmartel.com and find out how I can help.