This weight loss plan helped me regain my discipline and lose thirty pounds in 90 days.
About 12 years ago I was sitting at my makeshift desk in an apartment in San Luis Obispo, California. I remember staring at the wall and realizing how depressed I was and how unprepared I was for the next phase of life.
There I was with just 6 weeks until graduating college and I had no clear plan for after college and I was 30 pounds overweight. Needless to say, I was feeling pretty terrible about myself.
To make matters worse, I had a poison oak rash from my head to my toes. I remember thinking, how did I get to this place? The simple answer came to mind. My sugar addiction had taken over and I wasn’t exercising anymore.
Discipline had gone out the window.
I hit a tipping point and everything was about to change for the better. Ninety days later I had lost the weight and my discipline was back. Here is the easy 4-part weight loss plan that I followed.
Create An Excuse Proof Accountability Plan
For the weight loss plan to work you have to start with discipline and accountability. To be successful in any endeavor we need discipline, support, and accountability. It is no different with your health and fitness.
Take the time to reflect on the people in your life that keep you accountable. You can use the worksheet linked below to get started. Maybe it’s a spouse, close friend, parent, co-worker, boss, any number of people. These are the people to tap into for help in overcoming the barriers and obstacles preventing you from improving your health and fitness. Once you have some accountability you can begin to adjust your eating habits.
Keep Your Diet Plan Simple
Do you have a “sweet tooth” like I do? Maybe you eat too late at night or snack in the middle of the night. Do you skip meals? You could be going out to eat too often. Can you think of any bad diet habits you have?
There are 100s of things we can do to improve our diets. But all that is a waste if we don’t stick to it. When I lost the weight, I made two simple changes to my diet. I cut out dessert-like foods and I ate 5-6 small healthy meals a day. Find two things you can do to change your eating habits. These two small steps make it so much easier than trying to change everything about your diet. As you become disciplined is the first two, add two more and so on. Below are a few suggestions.
- Remove all unhealthy sugary snacks from your home.
- Brown bag your lunch.
- Don’t eat out for a few weeks.
- Cut out the sugary coffee drinks.
- Always have a healthy snack and water available.
Get Quality Sleep
This one is a no-brainer, but difficult to do. If we aren’t getting enough sleep or have bad habits of staying up too late, it will be very challenging to get up in the morning or to be active at the end of a long day. Being too tired to exercise is one of the most common reasons people fail to stay disciplined with exercise.
With just about everyone and their mother claiming they don’t have enough time in the day to do everything, it is vital that we form healthy sleep patterns and habits.
Try these three things to help you become a morning person and make up for the “lost time.” Start by being consistent with your bedtime. Second, create early morning commitments to keep you accountable to an early wake-up time. Finally, make sure to do things you look forward to when you first get up.
Establish A Daily Exercise Routine
One great way to start your morning is to get up and exercise. But with this plan and any other plan, it’s 20% exercise and the rest is diet and sleep. f you work out 90 minutes a day but have bad eating habits you won’t lose weight. If you workout super hard on the weekends but slack off during the week, you won’t lose weight. Even if you have great eating and exercise habits but fail to get quality sleep, you will grow too tired to stay discipline to exercise and eat well. Or worse, you may injure yourself because your body is too fatigued. And you won’t lose weight.
If you work out 90 minutes a day but have bad eating habits you won’t lose weight. If you workout super hard on the weekends but slack off during the week, you won’t lose weight. Even if you have great eating and exercise habits but fail to get quality sleep, you will grow too tired to stay discipline to exercise and eat well. Or worse, you may injure yourself because your body is too fatigued. And you won’t lose weight.
Instead, start simple. Exercise daily for at least 20-30 minutes at a moderate intensity. In my case, I went to the gym three days a week, played ultimate frisbee on Saturdays, and used many of the options from below for the other days.
- Go for a jog or walk (fast pace) when you get up, at lunch, or after work.
- Go to the gym.
- Get a personal trainer.
- Join a fitness class.
- Play sports in an adult league.
- Do a simple workout at home.
- Hike, bike, or some other outdoor activity.
- Mow the lawn, weed the garden, or prune the plants in your yard.
- Learn a martial art.
- Walk your dog.
- Skip rope.
The 4-Part Weight Loss Plan Summary
This weight loss plan is simple yet extremely effective. Even if you don’t need to lose weight, this pattern of healthy habits and living will benefit you.
- Create accountability.
- Eat 5-6 healthy meals a day.
- Get adequate sleep and create a consistent bedtime.
- Exercise daily for at least 20-30 minutes.
Start working on your own weight loss plan by using the health and fitness worksheet linked below.