The 5 Daily Activities of a Weight Loss Mama
Successful weight loss is a function of your daily activity. From my personal experience in this journey to a healthy weight, it all boils down to the nitty-gritty daily activities or none thereof. This quote by Robert Kennedy wraps it up nicely.
It is not enough to understand, or to see clearly. The future will be shaped in the arena of human activity, by those willing to commit their minds and their bodies to the task. -Robert Kennedy
To see the numbers on the scale go down, you have to possess a clear understanding of the weight loss process. The science behind weight gain and loss. Most importantly, the path to a healthy weight, you must see clearly.
It is not enough to say “I want to come down ” That statement has to be accompanied by:-
A. A Clearly Set and Written Out SMART goals.
S – Specific
It is not enough to say I want to trim down, lose weight, or cut down. You’ll have to be more specific than that. For instance, I found out my Body Mass Index BMI, and with the BMI Chart, I was able to determine my healthy BMI. Using that I decided to reduce my weight to 65 kg. Using this Char,t determine your BMI. You’ll need your height in feet and inches and your weight in pounds. Note that 1 kg is equivalent to 2.2 pounds.
M – Measurable
The weight has to be stated in a measurable format.
- Kilograms or
- Inches or centimeter around the arm, waist etc.
You’ll need a bathroom scale and a measuring tape for this.
A – Achievable
When setting your weight loss goals, know what is achievable. You cannot expect to lose 10 kg in 2 days!!!!!!
A healthy weight loss rate should be at about 1 kg or 2 pounds per week.
NOTE THAT YOU NEED THE CONSENT OF YOUR PHYSICIAN TO UNDERTAKE ANY WEIGHT LOSS PROGRAM.
R – Reward Oriented
I like this part, set up a reward and punishment system for yourself. For example, 1 kg weight loss entitles you to a movie ticket or a lip gloss. Take a look at some items you could reward yourself with.
I believe you get the idea.
NO FOOD REWARDS PLEASE!!!!!!!!!!!!!!!!!
T – Time Bound
There has to be a time limit. It is not enough to say I want to lose 20 kg. It is better to set a goal like – I want to weigh 65 kg on the 1st of December 2018. Maybe having worked out that you need to lose 20 kg at 1 kg per week, so you’ll need 20 weeks to achieve your goal.
B. A Step by Step Written Out Plan of Action. [ STRATEGY ]
This plan of action has to be:-
You have to be very clear on your daily activities and make up your mind to PUSH through with your “daily weight loss chores” if you are to see success at the end of the week. This article is really about this strategy. It will involve your meals, water intake, exercises, and your support group.
Every week, you’ll need to
- Shop:- Buy the food you’ll eat. So set a specific day of the week when you go grocery shopping.
- Meal Prep:- Cook your meals for the week and store in the fridge/freezer. Decide on a fixed day of the week to meal prep. If your meals are ready when you are hungry, you’ll less like to eat junk food.
- Weigh In:- Once a week, get on the scales to know if what you did in the course of the week is working. If not adjust accordingly.
For instance, I go grocery shopping every Friday. Weigh in on Saturday mornings and Meal Prep Saturday evenings.
- Using a tape, take your body measurements and record them.
- Take pictures of your front and side view.
- Make a meal plan. Visit Pinterest for recipes. While there check out my board on weight loss recipes and make sure to follow me.
If you don’t have one, here is a FREE WEIGHT LOSS TRACKER for you.
You should be seeing some good results after implementing your daily, weekly and monthly strategy for 12 weeks. There will be a need for new clothes because you should have lost a minimum of 10 kg if you have been FAITHFUL to your daily activities. It all boils down to the daily activities.
Who is a Weight Loss Mama?
A weight loss Mama is any female who has taken a serious decision to undertake a weight loss journey. She has made up her mind to be a Fat Fighter and a vow to make fat cry( in the form of sweat through the skin).
She could be the young lady that has been taunted and called all manner of names while growing up especially during those teenage years and has decided the time to lose this weight is NOW.
The mother who so lovingly carried her bundle of joy for nine months has weaned her baby and has decided to get back her svelte figure.
Even the middle-aged woman who has been informed by the doctors to lose weight to improve her health, maybe hypertension, diabetes or otherwise.
She could even be the ‘babe’ that just wants to ‘slay’.
Any and every female that wants to lose weight for whatever reason is A WEIGHT LOSS MAMA.
The 5 Daily Activities of a Weight Loss Mama.
1. Intermittent Fasting.
This is an eating protocol where you have an eating window and a fasting period within the 24 hours of the day.
2. Drink Minimum of 2 Litres of Water.
The need and benefits of drinking water during a weight loss program cannot be overemphasized. Read more on the way you need to drink lots and lots of water in this article.
3. Follow a Meal Plan.
On a weight loss program, you can’t just do it as you like. You have to take the time to research and work out how many calories you need a day. You will then create a calorie deficit between your food intake and output, then weight loss can occur. I follow the ketogenic lifestyle which is a low carb, high fat diet program. You can learn more about the ketogenic diet in this article. Then follow this menu to lose weight.
4. Take 10,000 Steps.
The concept of taking 10,000 steps a day is not new, I simply love it. There is nothing like a pedometer to motivate you to keep moving. Hitting your daily target is almost like winning a jackpot! There have been times I have moved around my bedroom just so that I can hit my goal before sleeping at night.
Cardio exercises have been showed to burn fat and help with blood circulation and heart health. Before you start any form of exercises sees your physician.
5. Be In-touch with your Support Group.
It is really difficult to achieve weight loss alone. I’m not saying it is impossible, of course not, it’s just much more fun. The weight loss path can be full of ups and downs, especially for one who is an emotional eater like me. If I’m happy, I celebrate with food. Sad, I cry with a bowl of ice-cream ha ha ha! Life just seems to revolve around food.
Support groups have helped me lose this much weight and is continually helping me in so many ways.
I have realized that weight loss requires a set of skills including but not limited to what, when and how to eat. Most of these skills you’ll acquire, as members of the group will share what is working and not working for them, recipes, tricks like meal prepping and how to maintain a lifestyle that keeps fat very far from you.
There is nothing like having people who keep feeding you with positive energy and telling you it is possible especially when you want to give up. It takes one who has been and is walking a path to understanding the battles and the victories involved. Such people know exactly what to say and how to say it to get you motivated. You will find thousands of such people in a support group.
It’s so nice how everyone in the group celebrates every kilogram or pound of fat loss. Every inch that disappears calls for a pat on the back. If you are on this journey, you know just how important that can be especially if you are surrounded by family and friends that will only take notice when you’ve become a size zero! One can easily get discouraged but you can always run to your fellow Mamas who know just how much it took to lose a pound of fat.
Personally, this is the best part of a group. When you are tempted to overindulge, you remember that the weigh-in day is by the corner and you don’t want to be disgraced. This really keeps me on my toes as I also want to be celebrated.
In conclusion, if you are on a weight loss journey, practicing these 5 daily disciplines of Intermittent Fasting, following a well-planned menu, drinking a minimum of 2 liters of water, taking 10,000 steps a day and sticking to your support group like glue will ensure your success.
Are there some daily disciplines you practice that is helping move you towards your weight loss goals? I’d be delighted to hear them. Please share in the comments.
Permit me to invite you to join our fun weight loss support group of about 4000 women called The Weight Loss Mamas on Facebook here.
You don’t have to take this journey alone. Join us as you work on the most important project of your life, YOU.
Hope to meet you there!
To our weight loss,