Losing Weight Is A Hustle: Here are 10 Ways to Boost Your Weight Loss Efforts
By Kyla Jacobo, DPT
Weight loss…it’s not easy.
Thousands of books have been published on this topic. An array of supplements and weight loss pills have been marketed, all claiming to be the one thing to get you looking great in that bikini. But most of these promises fall short. Why? Because weight loss is a hustle.
Have you ever seen someone trying to start a business or boost their marketing efforts in an attempt to increase their sales? It’s often referred to as a hustle. Why? Because it’s not easy. It takes a lot of work, determination, and commitment. A person who sleeps late, goes out socializing every night, and only puts a few hours of work in each day is not likely to build a successful company.
The same goes for weight loss!
As a person who has struggled with weight loss throughout my life, I can attest to the many challenges and frustrations that go along with dropping a few pounds. But the bottom line is…I can only lose weight if I work at it. Work hard at it. It’s a hustle! It means waking up an hour earlier to get that workout in. It means making quinoa and spinach while your family is digging into Chinese takeout. And yes, it means that sometimes you have to pass on the chocolate birthday cake with chocolate ganache frosting!
The good news is that, whether you want to lose 5 pounds or 50 pounds, it is totally doable! Stay consistent. Take small steps each day to reach your goal.
Here are some tips to help you along the way…
10 Ways to Boost Weight Loss
Drink water…a lot of water! Water not only helps to flush the toxins from your body, but it also enables your body to metabolize fat. This is crucial if you want to lose weight. Additionally, staying properly hydrated will make your workouts more effective and enjoyable. Drink at least 64 ounces, plus more when you’re exercising.
- Apple Cider Vinegar
Apple Cider Vinegar is a fermented food, which means it is great for your gut. Poor gut health leads to intestinal permeability, which impairs metabolism and has been linked to obesity and insulin resistance. Heal your gut and you might just see those pounds begin to melt away. Mix 1-2 tablespoons of apple cider vinegar with 8 ounces of water, and add honey to taste. Drink daily.
- Processed Foods
Processed foods wreak havoc on our bodies. Eliminate all processed foods (think anything out of a box or bag) for one week and see how you feel. You will likely feel less bloated, more energetic, and even see the numbers on the scale begin to drop. This is also a good way to remove excess sugar from your diet, as most processed foods contain added sugars.
Vegetables are low in calories and high in nutrients, which make them the perfect food for weight loss. Many weight loss plans involve restriction of calories, leaving people with a feeling of deprivation. If you eat veggies, you can eat as much as you want without feeling guilty. They also help to heal your gut and overtime, lead to feeling fuller and more satiated with less food.
One sign of estrogen dominance is weight gain, especially in the abdomen, hips, and thighs. High levels of estrogen cue your body to create more fat cells, which leads to storage of more estrogen, thus starting a vicious cycle of weight gain. Hormonal balance may be the missing piece in your weight loss journey. For more information on how to resolve estrogen dominance, read Estrogen Dominance: The Struggle Is Real.
We all know that exercise is beneficial and aides in weight loss. But the key is doing the right kind of exercise. There’s nothing more frustrating than exercising everyday, only to step on the scale and find that your efforts have been futile. High intensity interval training, or HIIT, has great benefits for weight loss, including increased metabolism and burning more calories. Ensure you are reaching a moderate level of intensity in order to maximize your weight loss.
One of my favorite ways of holding myself accountable to my exercise program is to sign up for events. Your investment of time and money can vary depending on the type of event, however now you’ve got some skin in the game. Plus, you’re building a community of like-minded people and oftentimes get to travel to exciting places, which makes it more fun. The more fun it is, the more likely you are to continue this new lifestyle.
- Habit Trackers
Another way to hold yourself accountable, as well as to track your progress, is to create a habit tracker. This can be done by drawing a grid with the new habit you wish to develop on the side and the days of the week across the top. Simply place an ‘x’ in the box once completed for that day. If you deviate, get back on track quickly. As James Clear says, “never miss twice”.
Mindfulness may not be a go-to strategy for weight loss, however it is effective nonetheless. Daily meditation of 5-10 minutes can make us more mindful of our choices. That short period of time can give us the mental clarity to set intentions for the day and envision the person we wish to become. It can also reduce stress, which is oftentimes a source of mindless eating.
- Get Addicted!
Do you know those people who show up to the gym at 4:00am, rain or shine? Or those people who prepare every meal for exact caloric and nutritional intake? While some addictions can be unhealthy, it is my experience that these types of people are addicted to feeling good. Exercise releases endorphins that elevate our mood. Eating healthy food gives us more energy and zest for life. Why would anyone want to stop feeling that way? So try it…you just might get addicted!
There’s no magic pill. No quick fix. But that’s the beauty of it. The journey is wherein lies growth, challenges, and the confidence to know that you can overcome whatever comes your way. Remember, life is not a destination, it’s a journey.
Set your goal. Take small steps everyday. You’ve got this!