This is a 5-step health plan I created in February 2007. Shedding much of my extra weight quickly, I felt lighter in body, mind and spirit. My concentration, energy and overall well-being tripled!
After consulting your doctor, I encourage you to try incorporating any or all of the following steps into your individually designed health plan.
STEP #1: THREE IMPORTANT WEIGHT-LOSS FACTS
1) To lose weight you MUST burn more calories than you consume
This means eating whole foods (not packaged or processed) in healthy, balanced meals and being physical. Also, try slowing down while you munch. I became more conscious while I ate and eventually, depending on how active I was during the day, my portions were cut almost in half. I was eating almost every two hours: a small, healthy snack (e.g. half a banana and some nuts) once in the AM and once in the PM. This kept me satisfied throughout the day so I wasn’t binging come dinner time. Some experts say this raises metabolism.
2) Building muscle raises your metabolism
The higher your metabolism, the more calories you burn when you’re doing nothing! And you don’t even have to use weights, just your own body weight! (see below). When you’re ready, try building up to pumping iron 3 times a week so you’re continually building lean muscle mass.
3) Activity is supposed to be fun
I did what I wanted to do and took it easy at first (most people overdue it at the beginning ‘cause they’re all psyched up to lose weight – the fat burning heart rate zone is where you can comfortably talk during your activity).
I DID NOT focus on losing weight but rather my goal was to feel healthier and stronger. I did what I could on my low days, making sure that I fulfilled my commitment to myself to do physical activity everyday (it’s more important at this stage to make it a daily habit) and when I could not meet my daily minimum, I congratulated myself for at least trying. Then I made sure to capitalize on my good days by doing even more!
STEP #2: THE POWER OF PROTEIN IN WEIGHT-LOSS
I started off with protein powder in my morning fruit smoothies (I LOVE my blender and use it every day) – and I NEVER skip breakfast (I have many smoothie recipes from the net to ensure variety). Lean protein sources are the best because they tend to be lower in calories. Try turkey, chicken, fish, nuts, seeds and grains.
STEP #3: THE MOST MAGICAL LIQUID
I have LOTS (like 4-6 pints depending on my activity level) of lemon water throughout the day (starting with a warm glass of it first thing in the AM to kick start the kidney). Oh, yes, and herbal teas.
STEP #4: POIGNANT PROMISES
Do light to medium cardio (walking, biking, swimming, rollerblading) for a minimum of 30 minutes per day. If I felt good and energetic, I’d treat myself to an extra ½ hour, sometimes more.
Strengthen the core. All movement starts here, besides, it corrects posture which shows your confidence and actually makes you look even better! I took a personal trainer’s advice but made my own minimums to start with. I took it slow and started with one set of 10 reps, and eventually I worked my way up to his suggested 3 sets of 15 reps per 5 core exercises. I did these exercises everyday for about 20 – 30 minutes. I did them while I watched TV! And, of course, I stretched and felt like a million bucks! It helps SO much with stress.
STEP #5: CLEANSING
After researching the topic of cleansing, and instead of following one program, I made my own up with the aid of Prescription for Nutritional Healing, Fourth Edition, which explains why you should cleanse and gives you lists of the best natural cleansers (herbs, foods, supplements, etc.) for the blood, kidneys, lungs, skin and bowels.
This is my individualized cleansing program (for 1 month):
(Week 1-2) Preparing to fast:
I weaned myself off sugar, other stimulants (coffee, cigarettes and alcohol), meats, fish and dairy. Slowly, by the third week my diet was down to fruits, veggies, and nuts (I did have hard-boiled eggs, though, and looked online for Vegan recipes which helped).
(Week 3) Baby Food – Fast – Baby Food
Three days before the fast, I blended all my food. This prepared my digestive system for the fast so it wouldn’t be shocked with a lack of food. Plan your fast days on the weekend to allow for relative inactivity; your body isn’t getting food to convert into energy. I didn’t eat anything but drank 6 pints (each day) of lemon water with 2 tbsp. of natural maple syrup and some cayenne pepper (recipe from the Master Cleanse).
After the two day fast, I followed it up with more blended raw foods. If you’re interested, here’s my Safe, Enlightening 3 Day Fast for more detail.
(Week 4) Back to the beginning…but on a much lower key
I slowly introduced food back into my system, beginning with the juice from boiled veggies, pure fruit juices cut with water, and a blended vegan diet for three days, eventually moving towards solids.
Here’s An Easy, Gentle Cleanse for the First-Timer for more details and Cleansing Made Easy to help you out.
By the end of the month, I felt light, energetic, clear-headed, decisive, confident, and for the most part: calm, cool and collected. Hey, the bonus was that I didn’t have ¼ of the gas that I did before and my poop didn’t stink anymore! LOL
Just remember, nature craves to be at its most efficient. If you aim for health, listen to your body, question habits, weight loss will follow.
If you liked this post, you can get more healthy living advice delivered straight to you by subscribing to Live Lighter’s RSS feed or via email. And if you think your friends might benefit from this post, please share it with them on your favourite social networking sites!
Related posts:
{ 60 comments… read them below or add one }
I love this site…it really pumped up my goal motivation!
Thanks for popping by and for leaving your awesome comment, Amber Nicole!
Are you aiming for 25lbs?
Steph @ Live Lighter.org
ok well this will be hard i want to lose 25 pounds by august i wiegh 155 and need to be 130 this will be hard but im going to do this when my pool opens i’ll walk 0.6 miles to my pool swim 10 laps of breast stroke and 10 laps of freestyle dayly now all i need is a one peice swim suit because I can’t swim laps in a bikini……or can I….???? thanks for the tips but one question do i lose more wieght by skiping breakfast or eating breakfast????
Hey Nicole, thanks for dropping by Live Lighter!
Shhh… don’t tell anyone but one of the biggest secrets to weight-loss success is believing that It’s easy to lose weight.
It’s really a matter of a simple equation: calories consumed must be lower than calories expended.
But don’t be fooled with the above equation – skipping meals will NOT help you lose weight. The trick is to eat 3 healthy, balanced meals (lean protein, fruits, veggies & grains), plus small healthy snacks throughout the day. Healthy food (whole, fresh food – not packaged) is super high in nutrients but low in calories.
You need the nutrients so you have the energy to burn fat (stored calories). Just make sure that you include pumping iron 3 times a week in your exercise plan – believe it or not, lean muscle mass is way more effective at burning stored calories than cardio.
Good luck and make sure to have fun! The journey should always be better than the destination.
hey umm 1st i wanna say i loved this site and i’m 13 years old and i’m like 75 – 80 kilos not very sure ,, and i want to lose 25 kilos in 3 months and i’m starting tomorrow my healthy , exercice day
and i hope it works this time cause i tried hard and alot and i keep starting a diet but i keep on ignoring it after few days my height is 1.60
so one question how many kilos am i supposed to be ?? when im 13 yrs old and height : 1.60
Hi Dana, thanks for popping on by Live Lighter.
I’m so excited and happy to hear you’re taking your health seriously at a young age; and that you understand the secret to permanent weight loss is consistent, healthy living practices.
It can be challenging when adopting new healthy living habits and I’d like to share with you a great website designed for teens called Weigh2Rock: http://www.weigh2rock.com/
They have forums and chat rooms for members where you can talk to others your age, as well as health professionals, for knowledge and support. They even have a weight calculator so you can find out what the average weight is for people your age, sex and height: http://www.blubberbuster.com/height_weight.html
Just so you know, Dana, your weight loss goal is very doable! But if I may impart some wisdom: from my personal experience, I found as long as I focused on the goal (kilos or pounds), it took forever to accomplish it – if I didn’t give up totally beforehand.
However, as soon as I started concentrating on having fun while being physical (doing activities I loved), eating tasty natural foods and home-cooked meals, the weight just dropped off!
Good luck with your healthy living pursuits, Dana, and please come back and let us know how Weigh2Rock is helping you!
I’m pretty much a yo-yo dieter – I really try but end up failing. And because of my yo-yo dieting, I’ve become anemic….How should I start my diet off – Do a cleanse? Any advice??I really want a diet that I can stick to, but I could do a cleanse then go straight the to healthy lifestyle…BTW, I’m 15… Thanks in advance…
Hi Ashley, the best advice I can give you is:
Eat healthy! You really don’t have to diet to lose weight. All you have to do is stay away from (or at least limit it to special occasions/once a week) all packaged food and fast food. Try eating mainly whole foods, like fresh veggies & fruits, grains, legumes (beans), nuts & seeds. If you’re a meat eater, stick to the lean protein, like chicken and turkey; and fish once a week. For red meat, the occasional lamb meal will do you wonders.
This advice IS essentially a cleanse but it’s not too hardcore so it’s much easier to do. Good luck and please come back to let us know how you’re doing!
Very informative! Thank you! I am 18 years old 5’9 and weigh 190.. I have decided it is finally time for me to become serious about my health and lose all of the fat! I have a goal of losing 40 pounds but i’d like to drop 20 pounds by January 15th.. two and a half months. Do you personally think this is achievable? Do you think it would be unhealthy to lose more than 20 pounds within two and a half months?
Hi Sarah, thanks for reading Live Lighter and congrats on deciding to take control of your health as a young adult (I didn’t until my mid-20′s)!
Yes, I believe you can safely lose 20lbs in 2.5 months (average of 2 lbs per week) – depending on where you’re currently at in lifestyle, health and attitude, and how you plan to achieve this weight-loss. Any more than that in the same time frame… maybe. It really depends on the individual.
The main issue with losing weight within a specific time frame is the discipline needed and the sudden change in lifestyle. In order to do this, you’ve got to focus on eating healthy and exercising – every day.
A typical human body prefers gradual change, and sudden change can actually be dangerous for some people. Not to mention the mental challenges from feeling deprived – most people (including me) need to treat themselves at least once a week.
BUT, if you’re free from illness and disease, are already practicing healthy living and just need to step up your game AND you’re totally psyched up for it (and you’ve checked with your healthcare provider), then it’s not only possible, it’ll be easy for you!
For people starting from a relatively unhealthy lifestyle (lots of junk food, no exercise), I’ve found that long-lasting weight loss and management is much easier when you focus on slowly incorporating healthy habits into your daily life. At this point, the goal is a healthy lifestyle, not weight loss (although lucky, lucky, weigh loss is a natural by-product!).
Good luck on your journey and please feel free to browse Live Lighter for more healthy lifestyle tips and tricks!
ive tryed some methods of dieting but i never can stick to it. im almost 14, 4’11″, andd 128 pounds. really the main reason why i want to loose like 20 or 25 pounds in any amount of time within 4 months is because im really short and im usually a base in cheerleading well next year im going to most likely go onto varsity and well no one on the tem is as short as me so really the only thing to do is fly. and i feel like i would crush the people baseing me.
Hi Monica, tons of people struggle with diets because they just don’t work, especially over the long-term (here’s a post that explains why: http://livelighter.org/a-solution-to-permanent-healthy-weight-loss/)
There are many factors which contribute to healthy, permanent weight-loss, including social support. Because of your age, I’d like to suggest a website created especially for teens http://weigh2rock.com/; it has a ton of healthy living resources, including support from health professionals and ways to connect with teens like you who want to be healthy and lose their extra weight.
I hope you like weigh2rock and have fun on your weight-loss journey!
what a great site! like some of the other comments, this has really pumped me up to get motivated!
That’s great to hear, Trish! Motivation is key to healthy weight-loss. Having fun is another big part of it so I’m wishing you tons of FUN on your journey. Hopefully you’ll find other helpful and practical tips here on Live Lighter to inspire you along the way.
Hi
Please tell me if you allow apple cider vinegar as a drink during cleansing similar to your lemon drink?
thanks.
Oooo, uzma, I love apple cider vinegar and yes, I definitely think it’s a great cleansing drink to have anytime!
hello , i am azam , i am iranian,i undrestand english very few , i like to loss my weight very fast , why can i do ?
Hello, azam! The quick answer to your question is: exercise lots and eat healthy foods. Good luck!
Hi Steph.
I have substituted lunch with your green smoothies and am already feeling lighter.
i am taking small healthy meals and exercising too. Should i continue green smoothies for lunch for a few months and will it help me loose water and weight or do i need to add another detox drink to get better results. Thanks a lot !!
Hi Uzma, you’re doing great! Good for you.
The best thing about health (and maybe one of the greatest challenges, too) is that every individual requires different things to achieve balance. Listen to your body, it’ll tell you what you need.
If you just don’t know, I’d stay on your current course for another week or two, then replace another meal with a detox drink. See how you feel after another week. If you’re comfortable, you can choose to continue with 2 detox meals a day (plus a well-balanced meal and healthy snacks) until you reach your weight-loss goals.
OR, if you’re feeling really good and want to step it up a notch like I did in this post we’re commenting on, get your body ready (eat only detox drinks for 3 days) for a 3-day juice fast: http://livelighter.org/a-safe-enlightening-3-day-fast/.
Lots of luck! Steph
Hi Steph.
I am substituting lunch for detox green drinks and when i go back to work after lunch i feel extremely drowsy and sleepy .
i need a strong cup of tea with milk to keep alert…. what should i do ? i really cant function without my two cups of tea…will it sabotage my weight loss goal ? Please help !
Hi uzma, you’re most likely drowsy and sleepy because your body is detoxing (it wants to rest to do the full job) and you’ve cut down on calories so your body is adjusting to the new caloric intake. I’d suggest a plain (no milk!) green tea to do the job – it’s detoxifying and yet still has the caffeine you require.
If this is just too much of a change, it’s more important that you continue with your detox green drinks so keep your tea – this time. You can always do another cleanse in the spring and you’ll find that many people who cleanse once incorporate it into their lifestyle to manage their weight and toxicity levels.
You’re doing awesome, uzma, keep it up!
Steph
I am 38 years old (soon to be 39) and I am pretty active- exercise 5-6 days a week, plus running. In spite of my efforts, weight loss is extremely difficult for me. I assume it is because of my age. Of course I can do better with my food choices, but I am not the worse eater. Except for an occasional candy bar, I do not eat a lot of junk food and rarely drink soda. I started working out right before Thanksgiving 2010 but have lost only 4 or 5 pounds. Any advice???? I am currently 155 pounds. Would love to lose 20.
Hi Leslie, thanks for your question. Have you heard of The Hormone Diet? Dr. Natasha Turner suggests those who have trouble losing weight have hormonal imbalances – apparently there are hormones which hamper weight-loss efforts and others that aid in weight-loss.
I’ve reviewed both the book and the diet itself where I share my weight-loss results (I’m actually about to do the diet again to rebalance my hormones):
1) http://livelighter.org/the-hormone-diet-book-review/
2) http://livelighter.org/the-hormone-diet-review/
There are also other options but these would require you to cut down on the frequency & intensity of your workouts until you complete them:
1) Cleansing: http://livelighter.org/an-easy-gentle-cleanse-for-a-first-timer/
2) Fasting: http://livelighter.org/a-safe-enlightening-3-day-fast/ but if you’re considering this route, please read this first: http://livelighter.org/when-is-fasting-not-a-good-idea/
Hope this helps and I’d love to hear what you decide to do!
Hi my name is Danelle and I am 19 years old. I weigh about 150 pounds, but would like to be around 130. How can i lose 20 pounds in 3 months?
Hi Danelle, thanks for popping on by Live Lighter. You can lose 20 pounds in 3 months by following my step-by-step program in this post – it worked for me!
But I have to ask: what’s the hurry? The REAL trick to long-term weight-loss (so you’re not yo-yo dieting which is a health risk) is NOT to be concerned with losing weight.
The idea is to live a healthy lifestyle:
1) get physical activity everyday (it doesn’t have to be painful) and mix it up with cardio, resistance-training and stretching.
2) eat well-balanced meals made with natural foods (stay away from the junk and fast food at least until you’ve lost the weight, then you can treat yourself once a week).
3) get appropriate sleep for you.
4) manage your stress in healthy ways.
5) detox regularly.
(All of this info is on Live Lighter, along with recipes, and I’m always adding new information.)
That’s it! Easier said than done, don’t I know it! But what made it easier for me was to always think healthy, not thin. There is such a thing as “skinny-fat” which is just as unhealthy as being obese and takes years off your life.
Hope this helps, Danelle.
Hi I’m Kat, I’m currently 28yrs old 5’1 and 138lbs, but I wanna lose 30lbs before my 29th bday which is in 2 1/2 months. Most of my fat are on my tummy, arms, thighs and of course love handles, so what would you recommend me to help me with dieting and toning?
Hi Kat, thanks for visiting Live Lighter and for your question. This post is a great option to lose weight over a short time frame. If you read some of the other comments and my answers, you’ll see that I strongly suggest focusing on living a healthy lifestyle rather than focus on a weight-loss goal (although having goals can be helpful for many people).
In most cases, what works for one person may not work for another. Being healthy is a journey, not a destination. You’ll find tons of information here on Live Lighter that you can try out and see what works for you. Good Luck!
Hey Steph,
I love your site and the intelligent & sensitive responses you post to your commenters. I made a similar plan for myself a few years back and have successfully lost and kept off 20% of my body fat. I have lost 65 lbs, and am now in the ‘normal’ range of BF & BMI for the first time in my life. In fact, I was this same healthy weight last at age 18, but I had 5% more body fat!
Anyway, just wanted to say ‘hi’ and ‘keep up the good work!’ from a kindred spirit
Melissa
Hi Melissa – thanks for popping by Live Lighter and even more so for leaving such an inspiring, motivating and extremely satisfying and ego-boosting (for me) comment!
Seriously, I REALLY do appreciate your kind, thoughtful and encouraging words. It’s SO good to meet a kindred spirit!
Steph
Hey I recently decided to really get in shape because I graduated at 120 pounds and now at 21 years old and I weighed 150…(i am 5’5″) I started working out on the 1st of this month and i now weigh 145.6. I want to weigh between 120-125 pounds by June because my birthday is in June and I want to be able to wear a 2 piece bikini! haha I work out for 30-60 mins a day except for Sundays and I have cut out fast food and eat more fruit and veggies. With all of this, do you think i can ever weigh what i weighed in high school by June?
I am in the EXACT same boat as you……5’5” 150lbs…want to be 120-125 by june……wanna wear a bikini………except that I’m a teenager
HOW ARE YOU DOING IT????!!!!
Hi Catrina, thanks for visiting Live Lighter and sharing your health goal with us. It sounds like you’re on the right path, for sure! If I may make a suggestion, make certain you pump some iron in your workouts as lean muscle mass is what increases your metabolism – even when you’re resting. Have fun and we’d love to hear how you kicked butt for your June goal!
Hi “Head Health Nutter” I’m lizzie. I am going to be a freshman in highschool after the summer is over. I really want to try to do the fast thing, but I can’t bear to not have food….just thinking of it makes me scared, but I do really want to do it! Can you give me advice on how I can do it? (5’5” 150lbs) (want to lose 25lbs by june)
Hi Lizzie, welcome to Live Lighter! Thanks for sharing your health goals with us and asking for advice.
First, I just want to clarify that I am not a health professional and it’s best to work with one to achieve your health goals, especially if you’re not sure what you’re doing. Second, I really feel that you don’t have to fast to lose weight; actually, it’s not a great idea for many people because it can be dangerous depending on your current health condition.
If you’re still really gung-ho on fasting, here are a few articles to read before committing to it:
1) http://livelighter.org/when-is-fasting-not-a-good-idea/
2) http://livelighter.org/a-safe-enlightening-3-day-fast/
Something I’d just like to point out in this post is:
“I DID NOT focus on losing weight but rather my goal was to feel healthier and stronger. I did what I could on my low days, making sure that I fulfilled my commitment to myself to do physical activity everyday (it’s more important at this stage to make it a daily habit) and when I could not meet my daily minimum, I congratulated myself for at least trying. Then I made sure to capitalize on my good days by doing even more!”
From my experience, using weight loss as a goal doesn’t work well (at least for the long-term) because most people tend to get caught up in seeing the results. When we don’t see them fast enough, we push ourselves too hard (often hurting our bodies) and/or give up too soon. A more sustainable approach is to focus on healthy living and finding ways to enjoy it.
Once I let go of the numbers on the scale, that’s when I found success! I noticed one day that my pants were getting looser and it was a pleasant surprise! Funny thing, though, I was already happy because of the healthier lifestyle so the weight loss was just an awesome side effect!
The real secret to permanent weight loss is knowing how your body works and then giving it what it needs to be healthy and strong. I’ve included the most important info here in this post.
I hope all of this helps, Lizzie, and I’d love to hear how you’re doing with your health goals come June!
steps are good for health that benefit many people
hey there, first of all i wanna thank you for your great article and all the follow up comments, really helpful, enlightening and fresh.
I’m 18 and , 152 cms and 68 kilos, I’m mainly frightened that when i lose all the weight i want to, i ‘ll have loose skin around some areas like the tummy and thighs, are my fears worth thinking about, and is there a certain way of dieting that can help lessen that risk for me? and do u know if there’s something out there that REALLY works for stretch marks?
thanks for all ur advice
Hi M&MS, you’re most welcome for the article and comments! Thank you for your great question.
Loose skin only happens when you lose weight too fast. What I did to lose weight (described above) was a healthy weight loss plan (1-3 pounds lost per week), and I suspect the wide-ranging physical activity (resistance training, cardio, stretching) helped a great deal in making sure the skin formed around my newly developed muscles.
As for the stretch mark question… I love my stretch marks. They are my war scars and I wear them proudly! They remind me of who I was in the past, how much I’ve grown and I know it was all necessary in the process of becoming the person I am today.
Hope some of this helps and all the best in your journey! Steph
Hey just wanted to let u know that i am trying so hard to lose weight it just seems impossible i cant bring myself to do it well i am going to try this lose 25 lb in 3 months because i really need to so i hope this works i just need some one to help me keep motivated.
Hey Nicole, I hear you! I’m actually looking for a buddy to be active with so I can stick to a more consistent routine. I’ll be blogging more on my current struggles, so maybe we can help keep each other motivated?
hey i love the page….im 21yrs old 5’1 and 150lb i have been active but not eating as healthy as i should but my question to you is what do you think about pre-made meals from weight watchers or nutrisystem (ect) becasue i have come to accept that i can not diet successfully so was thinking about doing one of those programs..
Hi bsmith, thanks for your excellent question. I’ve heard that lots of people lose weight with the pre-made meals from these programs, and they actually understand healthier portion sizes better so that when they end the program, they apply that knowledge to their usual diet.
I believe fresh, whole foods are healthier, mind you, but in this day and age, it’s hard to do! So if you don’t have the time or inclination, please do try a program out and see if it works for you.
This comment came in via email from reader, Nicole:
“i would try it if you have some support my best friend has tried it and it has helped her she has lost 25 lbs”
hi im 15 and just want to lose 25 pounds in 3 or 4 months. its not a rushed time but we have something called sophmore swim at my school and i just want to drop a few before i have to get in a bikkini in front of everyone! about your diet, you do that 4 week cleansing thing for the whole 3 month diet with moderate cardio everday? because that seems really reasonable i was just wanting to make sure thats what the diet was. thanks
Hey Mary, thanks for commenting. The cleansing diet is for 1 month with moderate activity. As I mention in the post, though, the best diet is a lifestyle change where you eat well most of the time (have a cheat day once a week so you don’t feel deprived) and have a holistic exercise routine which includes strength-training, cardio and stretching (plus some meditation time and good sleep). The reality of diets is that once you stop doing them and go back to your old ways, the weight comes back. When you assume a healthy lifestyle, you maintain a healthy weight for the rest of your life!
i’m a freshman in college and i have always, always, always been self-conscious of my weight. i’m 5’9 and i weigh around 185. i can honestly say i haven’t stepped on a scale in years, so that’s give or take a few pounds. luckily, throughout high school, i had a pretty incredible support system. my friends and my parents always just loved me the way i was. however, when i looked in the mirror, i was less than content. i’ll be going home for the first time in december, and i would LOVE to be in a size 8, two jean sizes smaller. i have dieted in the past, but i love food sooo much. i’ve never been afraid of trying new things, though, so i think that could help with jumping on the health food wagon. however, i am worried about availability with my meal plan. also, i love, love, love to exercise (excluding running)! i just have no motivation to go alone and i hate feeling like i’m bothering friends when i drag them along. what kept you going on your workout? and would it be terrible for my body to head to the gym at like 10 pm? i’ll be looking forward to your reply! i’ve always dreamed of having feeling of confidence and pride when i put on a dress to go out. i really want to do this for myself. i want to blow all my old classmates and friends and family out of the water at christmas this year! thank you so much! -mol
Hey Mol, thanks for sharing your story with us. I can relate. I love food, too, and was self-conscious about my weight all my life up until a few years ago. When I was in first year university, I was 185 lbs, too, only 5’4.
I struggled with my weight for many years and what I discovered was that as long as I focused on losing weight, it seemed to always be a goal. Once I decided on focusing on choosing a healthier lifestyle so that I could feel healthier and happier starting from the inside, that’s when the weight slipped off and my outside matched my inside.
I admire your enthusiasm, Mol, and having goals are important. But sometimes we get too caught up in the end result, too attached to a specific vision, that we miss the fun parts of the journey!
If I can be any support to you right now, I’d love to suggest following the steps in this blog post and maybe altering your goal a bit so that it better reflects how you’ll FEEL once you’ve reached your goals. Will you jump out of bed in the morning because you’re so energetic and alive? Will you feel strong and confident to take on anything the world can dish you?
And then just have FUN being healthier. Choose healthier foods/meals (yes, healthy food can taste good, too) and come up with a holistic exercise plan that includes aerobic, strength-training and flexibility. Get good sleep and experiment with meditation to help increase your focus, concentration and happiness through a spiritual connection.
And I don’t want to hear any excuses! If something’s not working for you, either change your mind about it by focusing on the positive aspects about it, or try a few different approaches and see if you like it better. If several different approaches fail, find something else comparable that you do like.
You can do it, Mol!
hi, i’m 38 years old and i have been trying to lose weight all year, I have tried the south beach diet, which worked really great, also the flat belly diet, adn right now i am just cutting out the carbs, like pastas, rice, bread, milk, cheese, …..etc. Since i’v had 4 kids, i feel like i can never lose weight around my stomach area, just mr legs, and it looks and feels awkward. So i’m 194 pounds and 5? 5,
My daughters are trying to do the same with me and they have lost more weight than i have. I am trying to fit into a cute this summer. So i need to lose weight in 2 months. Please give me some advice or help, I really want to lose at least 40 pounds.
Hi Johan, thanks for popping by Live Lighter and introducing yourself. I know exactly what it’s like to have difficulty losing weight. If you read the above post and all the comments, you’ll know that in my experience diets don’t work.
What works is a lifestyle change which I outline in the steps above. Basically, all you have to do is eat natural foods with a good balance of healthy fats, protein and complex carbs (you can save one day for a cheat day but even then try to use whole, healthy foods when you can, especially when you’re in the weight-loss phase.
Then it’s a balanced exercise routine with resistance training, a little cardio and stretching on a weekly basis. The icing on the cake is stress management, like getting proper sleep and making some time for mediation and other fun activities for yourself.
I know you can do it, Johan, and the best tip I can give you on all this is don’t be hard on yourself! When you slip up, just pick yourself up and continue from where you left off. Guilt is the #1 destroyer for creating healthy habits.
Steph
Hi!
I have a problem: I’m 15 years old and i weigh 135.
My doctor said taking into my bone density,age and other factors i should weigh 112-115 pounds.
Thats alot to lose and i dont know how to go about doing it!
Im indian and from a vegetarian household.
I dont get much time to exercise but if you could tell me some websites where i can see easy workouts to do at home, it would be great.
Also, how much time period should i keep in mind to lose this much?
Thanks a ton!
Hi Anita, thanks for your question. I use DVDs and a personal trainer myself, but try Shape.com (http://www.shape.com/videos) for some workout videos.
Perhaps another reader will chime in with some websites they use?
As for your question regarding the time it`ll take you to lose the weight you want in a healthy way, it totally depends on you and your body, my Dear. The calculation for weight loss is very simple: calories in – calories burned = weight loss. To see significant results, you must give your body enough food for immediate energy and burn more than you consume. That means being as active as possible and eating ONLY what your body needs to survive.
I`d suggest reducing your portions slowly (it`s hard to know exactly what your body needs on a daily basis, and it really depends how active you are that day). Then be as active as possible: walk every day for at least 30 minutes, take the stairs instead of the elevator, walk to the next bus stop, do crunches and pushups while you watch TV, do squats while washing dishes… there are many ways you can burn calories without actually doing a full workout!
I hope this helps. I know you can do it, Anita!
And just one more thing, please don`t be too concerned with numbers on the scale. Try to focus on enjoying your food, eat it slowly, and find the enjoyment in being active. Soon you`ll FEEL your weight loss, and when you do jump on the scale to satisfy your curiosity, you`ll be pleasantly surprised by the results!
Great weblog right here! Also your website a lot up fast! What web host are you the usage of? Can I am getting your affiliate link to your host? I wish my web site loaded up as quickly as yours lol
Hey how many calories should I eat, I use Canadian Web Hosting and they are great!
Hello, i’m 16, 6 ft 2in and i weigh 190 lbs and also swim for my schools team so i’m pretty active with 2 1/2 hours of practice almost everyday, but I have always struggled with my weight. I have been wanting to lose 25 to 30 pounds for awhile. I am so happy that i found your website it was really helpful. Just wondering, if getting enough sleep helps with losing weight and if you don’t get enough if that can effect anything? Thanks for all of the great information!
Hey Alex, thanks for dropping by and sharing your story. Hmm, for your height, it sounds like your weight is a healthy one, especially considering your age as you may still have a few inches in height to grow into.
Do you know your body fat percentage? Perhaps all you need to do is include one to two sessions of strength-training into your weekly routine to build more muscle and burn the fat.
And yes, Alex, when you don’t get enough sleep, your stress hormones go all wonky causing you to gain weight or have difficulty losing it. Read this guest post by Dr. Mitchell Proffman for more info on the subject: http://livelighter.org/better-sleep-helps-weight-loss/.
im planning on losing 30pds… the tips r a great help for me…i really need to be 130 and this is going to be a long road ahead..thanks for the tips…
QUESTION: how long will it take when i start using ur tips on losing weight
You’re most welcome for the tips, fan. And you’ll lose the weight, no problem, as long as you concentrate on getting healthier rather than focusing on the scale.
So this is where time and patience comes in – really, a lot of weight loss comes from your attitude and outlook on it. The less emotionally invested you are in skinnier jeans, I guarantee that if you follow the tips, think about getting healthier, make choices that you both enjoy AND give you the results you’re looking for, then you’ll lose that weight without even noticing it!
Hi i am jesse and first of all i am really impressed by what i have learned here… i am 22 years old and 5’3 tall and i am 110kg… All this weight is making me down …i actually have no time for physical activites as i have classes from 7am to 6pm… so i just want to ask if fresh fruit juice ( without sugar of course) will help me detoxify and any other think to help me shed all this fats…
Hi Jesse, thanks for dropping by Live Lighter and sharing your story! Yes, weight loss can be very challenging in this day and age, everyone is extremely busy with a very long to-do list. However, weight-loss = calories consumed – calories burnt.
Did you know you don’t have to go to the gym for an hour 3x’s a week to lose weight? There are a million and one ways to get active in your day! A 30 minute walk, do squats while washing dishes, take the stairs instead of the elevator, walk to the next bus stop or park your car across the parking lot….
Yes, you will lose weight by reducing your calories by detoxing and replacing meals with no-sugar added juice, however, you still need fiber and other nutrients to survive. AND, one of the best ways to lose weight is to build muscle because it increases your metabolism so you burn calories even when you’re resting.
To build muscle when you’re short on time, start off with some core exercises (google them to learn different ones, like the plank and butterfly). You can easily do these during commercials when you’re watching TV. When I started my weightloss journey, I did 5 core exercises, as many as I could each, for about 15-20 minutes every second day. The other days I took a 30 minute walk.
You CAN fit activity into your day, Jesse! Just be creative and try to enjoy it!
{ 2 trackbacks }