How To Lose Weight

Updated: Mar 2

The last time you set out to lose weight, what did you do? There’s a good chance your knee-jerk reaction was to start eating better. Whether that be subscribing to some fad diet or cutting out “junk food”.

Did it work? Probably not. Why is that? Because weight loss is not a one-factor solution.

If you have children (or fur children) and they went outside to play and got absolutely disgusting, you would bring them in and clean them up, right? Cleaning up your little ones isn’t the hard part (usually), it’s keeping them clean that’s tricky.

Some strategies you may attempt: Keep them inside, don’t give them messy food, or provide an activity requiring very, little physical activity but a high amount of intellectual stimulation (like Fortnite or a Kong ball).

Some strategies you would NOT utilize: letting them go outside again, a spaghetti and meatball dinner, or letting them handle a lidless cup.

Weight loss isn’t JUST about your food choices, although, it is one factor in the equation. By only focusing on one thing, it’s as if you are cleaning up your little one and then throwing them back outside, with all the temptations, with all the resources, to fail. Making a good decision is hard in that scenario.

If you have made an attempt, or several, to get fit and make better choices, but dropped the ball, don’t lose heart. Being a trainer for about a decade, I have seen all types of remarkable achievements. Do you know what the difference is between you and these great, fitness achievers? Those who achieve are more willing to stick to the plan, commit to the process, and move forward when they don’t “feel” like doing anything.

We’re going to guide you through what you need to know in order to better your odds at losing weight and toning up.

What factors are involved when it comes to losing weight? According to a recent study in 2016, the following factors limited healthy behaviors:

  • lack of time due family and work

  • lack of finances

  • not knowing what to do

  • ingrained attitudes and behaviors towards a healthy lifestyle

While this may look like a short list, these four factors are big issues. So what DOES work in our battle against the bulge? The same study found the following to be helpful:

  • Focus on enjoyment (of your workout, your food, etc.)

  • Have a social support system

  • Integrate new behaviors (slowly but surely)

  • Have a clear goal and/or message to follow (get clarity)

Look, losing weight is difficult and downplaying the process isn’t going to do anyone any favors. So anyone who tells you that you can lose 10 lbs in two weeks, isn’t trying to help you, they’re trying to make a buck. To be clear, we’re not against people making money, but we are against selling people yo-yo diets/workout programs.

A good trainer, dietitian, or friend will tell you the same message, it takes some solid, consistent effort. Healthy, sustained weight loss is no walk in the park, but you CAN do it and this is where a clear message and/or goal is imperative.

We’ve all heard of a self-fulfilling prophecy. You say something and it becomes true. Whether you’re proclaiming something negative or positive, it is likely going to come true if you say it enough and convince yourself of the outcome.

In regards to your health and fitness, proclaim that you WILL be the best version of yourself. Proclaim that you CAN wake up for that early workout, or you CAN go immediately after work. Proclaim that you CAN eat better. There will be weeks, days, and moments where you will doubt yourself and your abilities, resist those fleeting thoughts. You will not always WANT to make your healthy decisions, but you will never regret making them once you have. The only thing you can regret is not doing anything.

It’s like the old saying goes, “the rich get richer, and the poor get poorer.” The same is true for healthy people and those living a healthy lifestyle. The more healthy decisions you make, the more likely you are to continue making healthy decisions. Like a vehicle hauling heavy cargo, once it gets going, stopping abruptly becomes a cumbersome endeavor.

You guys, if your environment is not conducive to a healthy lifestyle, you need to change some things. Don’t expect to change them all at once, either. Pick one thing to change, like drinking more water; change it, commit to the process, then move on to bigger and better. One by one, you’ll be changing your environment from bad, to good, to better.

If you are serial “health kick” person, we want you to know there is a better way.

Shameless plug:

Come train with us at Nikao! The workouts are challenging, but the people who are going to be working alongside you make the experience fun. We’ll help keep you accountable too, because no one likes to workout alone and we’ll know if you’ve been skipping. Someone, or multiple people, will be reaching out to see where you have been. We don’t believe in junk food, but there is food that you should definitely eat more of (fruits, veggies, protein, etc). If you want to have a piece of cake at a friends birthday party, that shouldn’t be off limits (just don’t eat half the cake).

Below is a link to the article where much of this information came from, I encourage you to read through it, for your betterment.

Be awesome today, gang.


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