HEALTH AND WELLNESS

Let’s be upfront about it; shedding 100 pounds is no walk in the park. Contrary to what some may suggest or what you might come across, there’s no magic shortcut to substantial weight loss. Achieving significant weight loss requires effort, perseverance, introspection, and a fundamental shift in daily routines. 

To be completely honest, for the longest time, I was resistant to making these changes. I didn’t believe in my capability, felt unworthy, and thought that a healthy lifestyle was beyond someone like me. It took considerable self-reflection to rewrite that negative narrative and reach a point where I could genuinely love and invest in myself.

When I finally declared “enough is enough” and acknowledged that I deserved to achieve my goals and dreams, I understood that substantial changes were in order. I recognized that my inability to lose weight (and keep it off) was rooted in my reluctance to alter some core habits. 

To be brutally honest, I was scared to make significant changes. Change can be intimidating. What if I didn’t like the person I’d become? Fortunately, I chose to believe that striving to become the best version of myself could only lead to positive outcomes.

As I paused and engaged in deep self-reflection, I pinpointed the core habits requiring transformation to reach my goals. I committed to making gradual adjustments and focused solely on the positive aspects of my journey. When I finally believed that I was worth the effort and committed to nurturing my mind, body, and spirit, I succeeded in losing over 100 pounds—a milestone I’ve maintained for years.

While these habits worked wonders for me, it’s vital to recognize that what works for one may not work for all. Keep in mind that these are personal experiences, and there’s no one-size-fits-all solution to health and well-being. However, I wholeheartedly encourage you to give each of these habits a try; they might just be the catalyst for transformative change in your life.

10 Habits That Paved My Path to a 100-Pound Weight Loss:

1. Hydrate with at least half a gallon of water daily: Increasing your water intake is one of the most effective steps you can take on your weight loss journey. Remember that tea and coffee count towards your hydration. The myth that they cause dehydration has long been debunked. Carrying a water bottle and setting reminders can help you drink more throughout the day.

2. Prioritize daily movement: Experts recommend burning 200-300 calories through daily movement, a goal that’s achievable for everyone. A brisk walk is an excellent form of exercise, especially if you’re short on time for a full workout. A 20-minute walk during your lunch break or a fast 15-minute walk before dinner can significantly contribute to your health goals.

3. Avoid late-night eating: If you’re looking for an easy habit to adopt, this is it. Challenge yourself to stop eating after 8 pm and don’t resume until morning. Most calories consumed after 8 pm are unnecessary.

4. Embrace intermittent fasting: Intermittent fasting, like the 16:8 method, transformed my relationship with food and played a significant role in my weight loss. It alternates between eating and fasting periods without restricting food choices. Short-term fasting can boost your metabolic rate, helping you achieve your goals. I still practice intermittent fasting regularly to maintain my weight.

5. Engage in body movement 4-5 times a week: Exercise is a crucial factor in my weight loss journey. Regular movement, along with nutrition, is essential for heart health and weight management. Find a fitness program or routine that suits you and stay consistent.

6. Healthy snacks before indulgence: Emotional eating was a significant challenge for me, and I developed a simple trick to combat it. Allow yourself to indulge in a treat only after having a healthy snack. Delayed gratification strengthens willpower and makes healthier food choices easier.

7. Incorporate plant-based foods: Eating a plant-based diet has been my choice for seven years. It involves avoiding meat and eggs while consuming legumes, beans, tofu, tempeh, nuts, and plant-based dairy. This change positively impacted my weight management, overall health, and resolved previous health issues.

8. Moderate or eliminate alcohol: Reducing alcohol intake can have a substantial impact on your health. Even light alcoholic beverages can add up to significant calorie consumption. Cutting back can lead to improved skin and reduced bloating.

9. Embrace natural sugars: For me, eliminating sugar from my diet was unrealistic. Instead, I shifted to more natural sources like honey and maple syrup, resulting in a healthier relationship with sugar. Opt for fruit as a natural sugar source, satisfying cravings and reducing the likelihood of indulging in unhealthy snacks.

10. Prioritize daily self-care: Accepting my body and appreciating its abilities marked a pivotal turning point in my journey. Daily self-care rituals became essential, nurturing both my physical and mental well-being. Loving your body is the first step toward it loving you back. 

As you continue on your journey to health and well-being, remember that it’s a unique path for each individual. What worked for me might not be a perfect fit for everyone, but the key is to keep exploring, experimenting, and finding what resonates most with you. Embrace the idea that you deserve a healthier, happier life and take small, consistent steps towards achieving it.

Prioritize Nourishing Snacks

Emotional eating used to be my biggest hurdle in maintaining my weight loss journey. Over the years, I’ve developed some handy tricks to combat this challenge, but one stands out as remarkably effective. It’s a simple trick: allow yourself to indulge in a treat only after enjoying a healthy snack. 

More often than not, I find myself feeling full after the nutritious snack, and my cravings for treats dissipate. This strategy works because it doesn’t feel like deprivation; it’s merely a promise to enjoy the treat later. This delay of gratification strengthens willpower, making healthier food choices easier over time.

Embrace a Plant-Powered Diet

For seven years now, I’ve adhered to a plant-based diet, which means abstaining from meat and eggs and consuming minimal cow dairy. Instead, my diet primarily consists of legumes, beans, tofu, tempeh, lentils, plant-based dairy, nuts, and more. Personally, my body has responded exceptionally well to this dietary choice. I’ve not only achieved and maintained my health goals but also consistently felt energetic and healthy.

This plant-based approach also resolved several health issues I used to grapple with, including IBS, heartburn, and uncomfortable bloating. These problems are no longer a part of my life. While I understand that a plant-based diet might not suit everyone, I believe it’s worth mentioning as one of the life-changing habits I’ve embraced.

Curious to give it a try? Start with “Meatless Monday” as a simple introduction to clean eating. Challenge yourself to explore new recipes featuring vegetables, legumes, fruits, and more to fill up your plate with nutritious options.

Reduce or Eliminate Alcohol

In one of my previous posts, I talked about the importance of not drinking your calories. Now, let’s take it a step further and consider reducing your alcohol intake. In 2018, I made the commitment to consume little to no alcohol, and the impact on my health was truly remarkable. Even a light beer can contain nearly 100 calories, and a couple of drinks can add up quickly. If you prefer mixed beverages, you’ll find yourself ingesting even more calories.

If you’re seeking an easy and immediate way to enhance your health, taking a closer look at your alcohol consumption can make a significant difference. Nowadays, I allow myself an occasional drink each month, but I’m dedicated to maintaining a low alcohol intake. The results have been evident in my improved skin complexion and reduced bloating, serving as powerful incentives to stay mindful of alcohol consumption.

Embrace Natural Sugars

Personally, I’ve discovered that completely eliminating sugar from my diet is an unrealistic goal. I’ve attempted it several times, only to face repeated failures. Instead, I’ve come to believe that sugar can have a place in a healthy lifestyle, provided you make the right choices. For me, the key was switching from refined, processed sugars to more natural alternatives like honey, maple syrup, and agave nectar.

This shift completely transformed my health journey. Although I continued to consume sugar, I didn’t experience the weight gain I had in the past. I’m not advocating for excessive sugar consumption just because it’s from a natural source, but you can incorporate it into your diet with more confidence.

When sugar cravings strike, I reach for fruit as a great source of natural sweetness. Often, an apple paired with a bit of peanut butter is all I need to satisfy that initial sugar craving. As a bonus, indulging in a healthy snack first reduces the likelihood of reaching for an unhealthy one later.

Prioritize Daily Self-Care

Strangely enough, it wasn’t until I fully embraced my body, even at my initial weight of 249 pounds, that I began making significant progress toward my health goals and shedding those 100 pounds. 

I had spent decades harboring self-loathing thoughts about my body, fixating on everything it wasn’t. However, the day I chose to accept my body for what it was and appreciated its capabilities – it had even birthed twins – everything changed.

Suddenly, I felt confident enough to embark on a fitness journey, regardless of my weight. From that point on, I’ve treated my body with the utmost respect. Daily self-care rituals became non-negotiable as I prioritized taking care of my body both inside and out. It turns out there’s truth to the saying, “Love your body, and your body will love you back.”

-Anna Beaulieu