My experience losing 65lbs + Tips!

F, 22, 5'3, SW: 185lbs, GW: maintain 115lbs - 120lbs, CW: 119lbs, WL: ~ 65lbs down

this page has helped me so much throughout my journey starting in Jan 2020. since losing 65lbs and reaching my goal "range", i thought it may help others to share some of the tips & tricks i've learned since posts like these have helped me immensely. i went with the CICO route mainly because i did not want to cut out any food groups (especially carbs!). to be clear, i am in no way formally educated in nutrition or exercise & these are solely based on MY experience. this leads me to my tips...

1. what works best for someone else may not be what works best for you - there are so many "diets" out there that may help you to lose weight, but most are incredibly hard to maintain. be honest about your lifestyle and the foods you enjoy most (i.e. i LOVE sweets so cutting carbs long-term would never work for me).

2. have the mindset of bettering yourself, not just your appearance - "health" means so many different things to different people. i went into this with the mindset that health encompasses physical, mental, and emotional health. each aspect ties together whether you want to accept that or not. if one area is failing, the others are probably taking a hit too. i needed (and still continue) to work on all 3 areas daily. here is real-life example of this: i wake up most mornings with anxiety (mental health). instead of focusing on it and letting it ruin the rest of my day, i get up, get ready, and exercise (physical health) because it raises endorphins and makes me feel better. i'm then able to start my day with a clearer headspace and an overall better mood (emotional health).

3. the most effective workouts are the ones you enjoy and are most convenient. for example, maybe weightlifting may be more "effective" to reach your goals if done consistently, but realistically, you may not enjoy it or may not have easy access to equipment. as a result, you're going to be less likely to do it often or even at all. instead, experiment with different ways to MOVE your body. you may LOVE yoga, have a yoga matt, and have access to yoga workouts/videos - then focus on that! ultimately, moving your body is what is most important.

4. start slow & set realistic goals. this sorta plays off #3 in that being honest with yourself about your lifestyle. if you work full-time, you're not likely to be able to do 7 two-hour workouts per week in addition to spending time or taking care of yourself, family, or friends. also, unlike what society says, you do not HAVE to work out for at least 1 hour each time you work out. getting in a 10, 20, 30, etc. minute workout is better than doing none at all. don't think that just because you only have "x" time it isnt worth it, because it IS worth it. set realistic goals. for example, if you rarely workout or maybe never have before, start with taking a 20min walk twice a week and progress from there. having a physical calendar on my wall and marking off the days i workout has been extremely beneficial for this because i can see exactly when i did what and where i can improve/slow down.

5. prioritize it - this may be the most important tip of all. your health needs to be one of if not your #1 priority. again, your HEALTH, not just your physical health or what you look like, your mental/emotional/physical health all coincide. if you do not take care of yourself, how do you expect to take care of others? make time for it. this can be easier said than done, but it needs to be done (again, small goals first). working on bettering your overall health can help in ensuring your future health will be stronger than it would be if you didn't take steps right now (this, of course, is a VERY general statement as genetics and other health issues can of course impact your future in ways you could have never prevented or expected). do you know how amazing it was to go on a family vacation with my boyfriend's active family and actually be able to keep up (even sometimes pass) with them on hikes or while kayaking? i felt so strong and proud that i worked to be able to get my body strong enough to not only physically be able to do more but to also have the confidence in myself to do it. prioritizing my health hasn't always been easy. i work a full-time job, so i need to go to sleep early in order to workout before work. this means sometimes leaving functions or gatherings early (not all the time because relationships are important, too!) to prioritize sleep. sometimes i have to set aside more time to cook to ensure im filling my body with good but also nutritious meals that will energize me. this is crucial and an area where most people (including me in the past) have missed the mark.

6. don't expect to be happy once you reach X weight/goal - as someone who was 130lbs, went up to 185lbs, and is now down to 119lbs, i can attest to this. my body so different than what i expected it to be. you need to love yourself so much that you want to better yourself - this mindset needs to start right at the beginning. this can be extremely hard to do, but it will be something you will fall back on to push you to continue to better yourself even in your lowest points (weight loss is a rollercoaster of ups and downs, not just straight down).

i hope this has helped some of you. these tips have helped to guide me throughout the last 12 months, and i hope to continue to fall back on these tips as i continue on my life-long journey of focusing on my health.

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