5 Tips On How To Start Your Weight Loss Journey

Want to know why 95% of people fail at weight loss? Because nobody tells you how to actually start. Not another diet, not another workout plan - these are the 5 real tips that can greatly increase your chances of long-term success that you have to know about, and tip number 5 changed everything for me. Let's get into it.

Before we dive into these 5 tips, let me share why this matters. Like many of you, I've been through the cycle of diets, exercise programs, and weight loss attempts. I tried trendy diets, followed workout routines, and spent years feeling frustrated and blaming myself when nothing seemed to work long-term. What I discovered through research and personal experience is that successful weight loss isn't about finding the perfect diet or exercise plan - it's about understanding the fundamental relationship between your body, your mind, and the choices you make; in other words, it's about mindfulness. If most people fail, then you need to be prepared with a plan for success that addresses the real problems you will face. So let's get into it.

You can also watch this video on my YouTube channel.

1. Consistency and sustainable habits

   
   

The first thing you need to do in your weight loss journey is to understand that this is not a quick fix. In weight loss, if you want it to be for the long term, then slow and steady wins the race, and this means embracing consistency and sustainable habits. 

It's easy to get caught up in the excitement of quick fixes and fad diets, but the truth is, lasting change comes from steady, consistent effort. Start by setting small, achievable goals that you can incorporate into your daily routine. This could be as simple as drinking more water, taking a daily walk, or swapping out sugary snacks for healthier options. Remember, it's not about perfection but progress. 

Celebrate your small victories and learn from setbacks without being too hard on yourself. Consistency is about building habits that become second nature, so focus on making gradual changes that you can maintain in the long run. By prioritising sustainability over speed, you'll not only see results but also create a healthier lifestyle that lasts. Keep in mind the journey is just as important as the destination, so be patient and kind to yourself as you work towards your goals.

2. Goal setting and progress tracking

   
   

If you don’t have a goal and you are frustrated that you are not making progress, then that is hardly surprising. Ask yourself, progress towards what? No goals will mean no progress, for sure.

Setting realistic goals is a crucial part of any successful weight loss journey, but make sure they are not just about a figure on the scale. Begin by defining what you want to achieve, whether this is fitting into a favourite pair of jeans, improving your mobility, feeling more energetic or improving your long-term health.

Make sure your goals are SMART - specific, measurable, achievable, relevant, and time-bound. This is a really important step, so don’t skip it! Take a minute to think about each of these steps. 

• Specific means you know what you want to achieve

• Measurable means that you can verify when you have achieved it, 

• Achievable: this is such an important one, make sure it is realistic for where you are.

• Relevant - this goal is meaningful to you; there is a benefit to achieving it.

• Time-bound, you are holding yourself to account to get this done. Like the achievable measure, make sure this is realistic, but also don’t make it open-ended. Challenge yourself a bit.

  
  

Once your goals are set, it's important to track your progress. This can be done through regular weigh-ins, taking body measurements, or keeping a journal of your daily food intake, exercise, emotions and feelings (yes, this is important). Tracking helps you stay accountable and provides motivation as you see your progress over time. 

Remember, it's normal for progress to fluctuate, so don't be discouraged by temporary setbacks. Instead, use them as learning opportunities to adjust your approach. Celebrate your achievements, no matter how small, and keep your focus on the long-term benefits of your efforts. By setting clear goals and tracking your progress, you'll be better equipped to stay on track and achieve lasting success in your weight loss journey.

3. Education and awareness

   
   

Education and awareness are powerful tools in your weight loss journey. Understanding what you eat and how it affects your body can make a significant difference. Start by learning about the nutritional value of different foods. This knowledge will help you make informed choices that align with your health goals. Pay attention to portion sizes and the balance of macronutrients—proteins, fats, and carbohydrates—in your meals. 

It's also important to understand your body's unique needs. Everyone's metabolism and response to food are different, so what works for someone else might not work for you. Listen to your body and notice how different foods make you feel. This awareness can guide you in creating a diet that supports your energy levels and overall well-being. Additionally, stay informed about the latest research and trends in nutrition, but be cautious of misinformation. By prioritising education and awareness, you'll be empowered to make choices that support your weight loss journey and contribute to a healthier lifestyle.

4. Exercise and movement

   
   

Exercise and movement are vital components of a successful weight loss journey, but not for the reason you may think. Many people dive into exercise to try and achieve weight loss, but you can’t out-exercise a bad diet. Physical activity will help, of course, but it is much more important than burning calories. Exercise is one of the best things you can do for your body. It will help improve your overall health and is great for improving your mental health especially. This will be a great boost to your efforts regardless of how many calories you burn.

It's important to approach exercise in a way that is enjoyable and sustainable. A great way to do this is by finding activities that you genuinely enjoy, whether it's dancing, hiking, swimming, or yoga. The key is to incorporate movement into your daily routine in a way that feels natural and fun. Remember, you don't have to spend hours at the gym to see results. Even small amounts of physical activity, like taking the stairs instead of the elevator or going for a brisk walk during your lunch break, can make a difference. 

It's also important to listen to your body and avoid overexertion. Pushing yourself too hard and too early can lead to burnout or injury, which can derail your progress. Instead, focus on building a balanced routine that includes a mix of cardio, strength training, and flexibility exercises. By making exercise a regular part of your life, you'll not only support your weight loss goals but also improve your overall health and well-being.

5. Mindset and mental health

   
   

This step was my biggest realisation. Your mindset and mental health play a crucial role in your weight loss journey. The mind and body are connected, so it's important to approach this journey with a positive and compassionate mindset. Start by setting realistic expectations and understanding that weight loss is a gradual process. Be kind to yourself and recognise that setbacks are a natural part of the journey. Instead of being discouraged by them, use them as opportunities to learn and grow. 

Practising self-compassion can help you stay motivated and resilient. Additionally, focus on the mental and emotional benefits of weight loss, such as increased confidence and reduced stress, rather than just the physical changes. 

Incorporating mindfulness practices like meditation or journaling can also support your mental health and help you stay centred. Remember, a healthy mind is just as important as a healthy body. By prioritising your mental well-being, you'll be better equipped to navigate the challenges of your weight loss journey and achieve lasting success.

If you’ve found this blog helpful and want to dive deeper into transforming your relationship with food and weight loss, I've created a comprehensive program that expands on everything we've discussed today. The My BMB Program takes you through both the physical and mental aspects of weight loss, helping you understand your body while developing a positive mindset.

For those who want to learn more about creating lasting change through understanding both body and mind, check out the link in the description. Remember, this journey is about more than just weight loss - it's about building a foundation for long-term health and wellness.