How to Lose 35lbs
I created a post that covers this exact topic on Instagram. You can view it here.
Not every weight loss journey is the same. While my primary client has 35+ pounds to lose, other folks are closer to their goal.
In all situations, you need to have your foundation on lock before proceeding to more “advanced” options.
The foundation is simple:
Eat only when you are hungry. Stop when you are satisfied.
Drink enough water that your urine is light yellow.
Sleep 7-9 hours a night.
A daily plan/evaluation of what you will or have eaten.
If these aren’t in place, start there. Nothing else matters.
If you are getting closer to your goal weight, and you are doing the following items consistently, you will likely need to start focusing on food quality, quantity, and stress management.
If you are doing the foundation CONSISTENTLY, the next things I would work on are:
Getting at least 8k steps a day
Eat 30-40g of protein with every meal
Eat a veggie (fruit at breakfast is fine too) at every meal
Some type of stress management tool (easy walking, meditation, journaling etc) in place
Processed food, desserts, and caloric beverages (including alcohol) are minimized
This will take you all the way to a body fat that is considered “healthy” by the medical industry.
If you prefer more visible abs or “ripped” arms, you will need to do some type of calorie or macro counting. If you don’t want to do that, then don’t give yourself a hard time for not having it!
Instead, spend any additional time working on your body image.
I can tell you from personal and client experience, body image only improves when you talk to yourself differently. Not from the scale going down.
If you talk to yourself differently BECAUSE the scale goes down, it’s still because of how you’re talking to yourself. 😉
Bonus points if you start to talk to yourself better NOW, instead of waiting for the scale to budge. It will make it EASIER to make positive changes in your eating.
