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    MERALO   12,403
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Tuesday, September 14, 2010

25 steps to losing 25 kgs

1. You need a lightbulb or “aha” moment – this can’t be engineered sadly, but if you are honest with yourself you’ll recognise it when it arrives

2. Do the math – you need to know your numbers: weight, BMI, BMR, waist-to-height ratio, hip-to-waist ratio and a variety of measurements. There’re some measurements I wish I’d taken – my thighs, my arms and my ring finger. Odd, I know, but I couldn’t wear my wedding ring for 7 years...I wish I knew just how plump my finger actually was! You need to know what all these measurements mean and how they affect your health, this is your starting point

3. Forget the math – the next and probably most important step, is to not obsess about those numbers. Know them, be aware of them, but don’t be ruled by them

4. Take pictures – this is probably the best method of recording your progress. The scale and tape measure don’t record the pasty, pallid complexion, or the bad skin or the greasy hair or the dark rings under your eyes, or the tired look...all of which are signs that you aren’t healthy. Apart from the obvious “shrinking” pictures, those early shots will keep reminding you of how you really looked. That will spur you on like nothing else will!

5. Educate yourself – losing weight and getting healthy has no place in the pages of a gossip mag that touts celeb diets or detox potions. They don’t work, aren’t healthy and there is no quick fix. Accept that you didn’t get fat overnight and neither will you lose it overnight...it will take time, hard work, and more sweat than you thought you had in you.

6. Get serious – you either want to do this right, or not. Do some serious soul searching and deal with the reasons why you are overweight to start off with. Break the emotional eating associations, find non-food methods of rewarding or consoling yourself and never underestimate the power of your mind. Get your head straight and you will be unstoppable.

7. Be patient – it takes a while for others to notice the changes. You may see small changes happening but others won’t for a while, don’t let that make you despondent...it will come, and when it does it’ll be worth the wait. I lost 26 pounds before anyone outside of my family and closest friends actually noticed...and what a sweet day that was!

8. Hydrate yourself – if you do nothing else right, this is the one activity you need to master early on. Water is the only calorie free nutrient that your body truly needs, it has been proven to raise your metabolism, help curb hunger and nibbling, and it keeps everything working the way it should.

9. Rule the kitchen – knowing exactly what goes in your mouth is probably the best, safest way to feed your body. Do your time in the kitchen - try new recipes, modify old ones, swap with friends. No-one ever got thin on fast food!

10. Add it up – there are hidden benefits to a new and healthy lifestyle...one of them is the money saving. I’ve proven repeatedly that eating healthy is actually cheaper than the fast food options. Do your own calculations and you’ll see that I’m right – fast food is not cheap!

11. Get moving – find ways to get your body moving. We are engineering marvels, with more movable joints than any others creature on the planet...we are designed to move! Do it with purpose, enjoy it and don’t stop ever. Look for ways to keep yourself moving.

12. Don’t lose the fat clothes – keep at least 1 item for an “after” picture. We all need a cheesy shot of climbing into our fat jeans and showing off how far we’ve come

13. Find like-minded friends – anyone who is on your side adds to your resolve. Friends don’t need to be fat too, they just need to understand your journey and offer support

14. Get ready for another lightbulb moment – this is the point when you realise that you aren’t on a diet and you leave the mentality behind. This moment is the most-defining one of all because it is at this point that you know for sure you’ll get it right this time and that the change is for good. Diets are just short-term projects – you’re on a lifestyle change, use that as your mantra

15. Find a sport – endless hours in the gym will become boring eventually and that can lead you back to the couch. Avoid this at all costs, try everything, experiment with every kind of sport out there...find one you like and stick with it. This is the route to making the change permanent

16. Reward yourself – there has to be something you would like to have or really need, and it doesn’t need to be fitness/diet related. Find ways to reward yourself as you progress – a movie, leisurely reading on a Sunday, a pedicure, a new hobby...it doesn’t matter what it is as long as it’s important to you and makes you feel good

17. Crank it up – studies have proven that listening to music can make you increase your exertion during exercise. Make a playlist (or 10) and enjoy the tunes...and it doesn’t have to be the thumping, throbbing music from the gym either. Some of my best workouts happened while I listened to unremixed 80’s classics – yeah, ABBA and Neil Diamond made the list, don’t judge me for it!

18. Pay it forward – as you progress, don’t be shy to share your secrets and solutions. Pass the knowledge on to others who ask for it or need it – be an inspiration! It doesn’t matter what horrible number the scale said in the beginning...share the detail so that others can realise that they too can achieve the same. Encourage others who are on the same journey, tell them the things you’d like to hear, cheer them on. You’ll be surprised at how you motivate yourself this way too

19. Give thanks – there’s no way you can finish this journey without help and support. Acknowledge and thank those that have inspired you, find the unsung heroes in your story and let them know what part they played.

20. Lift it – strength training is just as important as cardio work when it comes to keeping the weight off. And there is nothing in the world as effective at holding back the years, as lifting weights. Start light and small, work your way up but keep it in your routine at all costs.

21. Repeat steps 2 & 4 – do it periodically, at least once a month. And smile when you notice the differences!

22. Challenge yourself – keep changing your routine, find groups of friends that can spur you on to greater things, try something new.

23. Don’t be shy – as soon as you dare, move into the type of clothing that you used to avoid. Open arms, shorter hems, fitted waistlines.....ENJOY the changes! Those are the changes that people see and comment on, they never see the scale so flaunt the off-scale victories.

24. Get your beauty sleep – one of the unhealthy symptoms many of us has is insomnia. Work out a sleep program and make sure you get your rest – again, it has been proven in studies that well rested people have higher metabolisms, not just more energy and clearer heads.

25. Have your cake and eat it – do not deny yourself the things you enjoy, just find ways to build them into your diet without breaking the calorie bank. The 80/20 rule is best...eat well 80% of the time and eat fun food the other 20%. Denying yourself that glazed donut on a day when you really are desperate for it can trigger off a binge cycle – so don’t deny yourself, there is a way to live life, eat what you want and keep the weight off.

And just for fun...here's "before" and "now" pictures....



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Member Comments About This Blog Post:
NEWTINK 4/30/2012 8:01AM

    Very well put emoticon Your pictures look emoticon

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CAROLFAITHWALKR 10/24/2010 1:49AM

    Really nice pictures, great blog, thanks! Lots of truth here.

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MRSBENNETT2 10/9/2010 9:20PM

    Great blog! I'm glad you put thought and effort into it because it's things we all need to hear and keep in mind!

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RUFFESS47 10/9/2010 8:08PM

    Your words are pearls of wsdom, that we all need to reread every now and then.
to rejuvenate as to our goals

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GREEKGAL1 10/4/2010 8:52AM

  Thanks for a great blog.

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SLASALLE 9/28/2010 4:12PM

    Lots of great and ACCURATE information. Thanks for putting it all in one place AND sharing it!

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IMREITE 9/26/2010 1:56AM

    Thanks for the great tips!

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CHERI165 9/24/2010 7:16PM

    Great tips. Keep up the great work

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TXGRANDMA 9/24/2010 9:50AM

    Thanks so much for sharing! Those are great tips, I had never thought about the complexion and dark circles, but you are right! Your hair, too, looks SO much better! emoticon emoticon

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STORMIE62 9/23/2010 10:15PM

    Congrats emoticon

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HARROWJET 9/23/2010 1:20PM

    Thank you for a very helpful list.

Judy emoticon

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OUBACHE 9/23/2010 12:41PM

    Such a good list and important reminders. Thank you! You are looking great.

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FRECKLE10 9/23/2010 10:06AM

    Great tips!

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DEBBIEKAY1 9/23/2010 9:57AM

    emoticon my emoticon you made my day emoticon

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JENROBERTS99 9/23/2010 9:36AM

  Fabulous yet simple tips! Thanks for compiling in such a helpful list!

Good luck to all! emoticon

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MAIA2011 9/23/2010 9:16AM

    Great blog! You're looking healthy and vibrant!

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-SHE-WOLF- 9/22/2010 5:07PM

    emoticon Hi there,
CONGRATULATIONS

It truly is very inspiring to have such wonderful Sparkpeople like yourself to help Sparkies like me stay motivated and help others along their way.

Wishing you all the very best for your continued journey and sending lots of Spark Love, Laughter, Happiness and a wee bit of Scottish Sunshine to brighten your day and help make you Smile.

Howling at the Moon tonight....SheWolf....Arroooooo.>
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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CAROLDEDOO 9/22/2010 2:53PM

    emoticon for sharing...well thought out and written. I know it took time and effort. emoticon inspiration. I'm taking 9 and 10 to heart! "Eat at home!" is my new goal.

Keep up the good work. Keep on Sparking!

Carol emoticon

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BECCA-H 9/22/2010 10:52AM

  Wow! Thank you for sharing :)


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KARENM49 9/22/2010 10:24AM

  Great job!! I love your list! emoticon

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DONNACFIT 9/22/2010 9:49AM

    Thanks for the gtreat blog..I love lists and I love yours..great job!!!!!!

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TINNATEE 9/21/2010 5:06PM

    Loved your lists! This was a GREAT blog. Good Job

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RANDOM00B 9/21/2010 4:42PM

    You look great! Your tips are great!

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ILOVEPOTATOES 9/21/2010 1:39PM

    Great list!

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ABAKER0605 9/21/2010 12:35PM

    So true, thank you for this.

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BYEBYE12 9/21/2010 10:25AM

    You look great! This is a great list to refer to and read every now and again. Thanks for sharing!

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RYLEESMAMA08 9/21/2010 9:30AM

    Awesome!! I can't wait to have the before and after photos!!

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NOREENBX 9/21/2010 9:04AM

    Great ideas.

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REALEIGHH4 9/21/2010 8:25AM

  Great tips, and your after picture is gorgeous!

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ANNABELLE1957 9/21/2010 5:49AM

    thank you so much

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SMRTSISTA 9/20/2010 9:04PM

    I loved reading this

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WPERRUNA1 9/20/2010 8:57PM

    Great! Way to go!

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SLBRANTLEY 9/20/2010 6:38PM

    Thanks so much for sharing these great ideas! I'll be referring to this list often!
emoticon emoticon

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WLB101092 9/20/2010 5:59PM

    Great list!!!

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HONEYBUNCH24 9/20/2010 5:42PM

    emoticon emoticon emoticon

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PENGUINROSS 9/20/2010 5:23PM

    Looking good! Thanks for the tips



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WIFEOFDAVID 9/20/2010 3:59PM

    Wow excellent job on both your personal goals AND the tips! Thnx

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LATVIAN_SANDY 9/20/2010 11:52AM

    Great summary of tips! Thanks!

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DOLPHINE35384 9/20/2010 11:44AM

    Congratulations on your success.

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SYSADMN 9/20/2010 11:06AM

    You're looking great! Congrats on your loss.

My two cents:

A small change over a long time period is better for you and more sustainable than a large change over a short period. Whether it's diet, exercise, or attitude, make a small change and make it a habit.

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4MYGIRLS21 9/20/2010 10:41AM

  Wonderful list, just what this beginner needed!!

Great job to you, you look beautiful!!

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KRISTIN614 9/20/2010 9:53AM

    Wow, great list. You are an inspiration! Just what I need, thanks. Kristin

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BEEBEE75 9/20/2010 8:03AM

    You are a very attractive woman. And you have done a fantastic job. Live it up.

Betty

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SAMZA83 9/20/2010 3:24AM

    I especially like #14. I think many people suffer gym burnout after awhile and this could save them. I am a big yoga enthusiast and over the last year have also gotten into bellydance.

Let me just say when you can comfortably get into a new yoga position for the first time and/or complete a seductive dance...all the more reason to get back into the gym and for for it! emoticon

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LONGWINDINRD 9/20/2010 2:15AM

  Great blog, keep up the great work


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KNITTINGNAV 9/20/2010 12:43AM

    Great post! It actually reminded me to get up and refill my water bottle emoticon

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TRYN2MUCH 9/20/2010 12:20AM

    Wow! So much of what you wrote I have thought. Thank you for sharing and giving me new things to think about.

Kudos to you on your progress!

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Comment edited on: 9/20/2010 12:26:51 AM

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SYDNEYMELYN 9/19/2010 11:25PM

    SO AWESOME!!!

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SISTERDEAR 9/19/2010 11:22PM

    Well put - a nice list! emoticon
emoticon Sue

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LILLITADAV 9/19/2010 11:01PM

    Fantastic information. Thanks for detailing it so well and for sharing it.
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