How To Get Started On Your Weight Loss Journey

Often I see someone who asks me what I am doing to lose so much weight. I typically answer with my philosophy (see – Three Conversations ). They inevitably respond with something like, “No, I meant what do you eat, I want to try it.”

My response is this. Don’t! Don’t do what I am doing. That is my journey. You need to have your own journey.

If someone is just getting started and tries to do what I am doing now, chances are very high they will get sick and fail.

But I do have some general guidance on how to get started.

Let me remind you – always talk to a physician and registered dietitian to guide you on your personal weight loss journey. See – Know the Experts

Also, you need to have your own three conversations. One with God to know He can do all things. One with yourself to make sure you do not get in the way. And one with your nearest and dearest loved ones.

Now, let us begin!

First, you do not have to diet. You just need to write everything down in a journal.

I use MyFitnessPal to track my food and water consumption. I track calories, macronutrients and micronutrients. This is important for talking to your experts to determine what changes might need to be made. Sometimes you just need to change quantity. Sometimes you need to change quality.

Second, learn what a serving size is.

For we who are morbidly obese, which is a significant part of America, we have no clue what a serving size is. I had one slice of pizza the other day. It had at least two servings of cheese on that one slice. Whereas lettuce is generally three cups per serving which is plenty to fill you up for a couple of hours.

Third, on day one, eat one serving of something…every hour.

Every hour. Do not go hungry for longer than one hour. Then eat again. Repeat all day long. If you are like me, this alone will cause you to lose weight the first day because you are already reducing your caloric intake. Repeat this process until you can expand your time between meals to 90 minutes. Then two hours. Now you are on your way. You are gradually reducing calories and losing weight.

Remember to start increasing your water intake! See – Hydrate

Fourth, walk after every meal.

Yes. I know. You’re eating every hour or two and you want me to walk after every meal? Yes! At first just walk around the block. Or, at least walk to the end of the driveway, if that is all you can do. As you reduce your meals increase the length of your walks until you get to 10-12 minute walks (6-8 blocks or so) after every meal.

I’ll say it again; Remember to start increasing your water intake! See – Hydrate

Fifth, buy a food scale.

Mine is a Greater Goods digital kitchen scale/food scale. Buy extra batteries because this will make your life so much easier. See – Take the Shade

You can purchase a food scale, just like the one I own, here.

Sixth, buy a fitness tracker.

Mine is a Fitbit Flex 2. I love it! I charge it once a day while I am in the shower. It measures my steps. It measures my sleep patterns. It even knows when I do a chair workout based on my movement. Start out with an obtainable goal – whatever you can walk comfortably per day. Then start to gradually move the goal upward. My current goal is 10,000 steps per day, but most days I walk much further. I still remember when 2,000 steps per day was a big deal so do not overdo it when you’re getting started.


You can purchase a FitBit Flex 2, just like the one I own, here.

Seventh, take it easy.

This is not a competition. This is your life. Take it easy on yourself. Make the steps gradually. Listen to your body. And listen to your encouraging friends as well as the experts.

Happy journey.

If you are looking for someone to coach you through your weight loss journey, email the author at ken.centralhigh@gmail.com. Rates are $25/30 minutes. Confidential Skype, telephone and local appointments available.

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