12 Tips for Losing 50 lbs or more

Friday, June 2, 2017

About five years ago I went on a journey that ultimately caused me to create what is now known as Livliga, a healthy lifestyle company, focused on mindful eating through right-sized tableware and subtle portion control. It was my way of figuring out how to live a healthier lifestyle.  In the process I lost 50 pounds and have been successful in keeping it off.

Livliga weight loss journey

My Before and After Photos when my husband and I both lost over 50 pounds

To lose 50 pounds or more requires a little different approach than if you only have 10 pounds to lose. Below are my 12 tips for losing 50 pounds or more:

  1. Have the long game in mind but break it down into small steps. You need to have the ultimate goal in mind but look at it through a daily lens. Planning is key from what you eat to your exercise to your nightly sleep. Creating healthy lifestyle routines will help you keep to the plan to reach your goal.
  2. Weekly menu planning and grocery lists help you stay organized and focused, and avoid bad decisions after a long day when you’re tired and yet still have dinner to prepare. The easiest way to stay in control of what you eat is to start cooking more at home. Include the others in the household in planning and fixing meals. Cooking can be fun, especially when the responsibility and time spent is shared with others…this includes children.
  3. Right-size your dinnerware. Our dinnerware in the US has grown over 51% in the past thirty plus years. The bigger the plate the more you want to put on it to make the plate look plentiful to your eyes. Don’t eat off a plate that is bigger than 10.5 inches and make sure your plates have rims. Better yet, invest in dinnerware that has been designed to make right-sized amounts of food look plentiful and also helps you measure the food you want to eat—Livliga!
  4.  Set up a healthy food environment. Make sure the first things you see on your kitchen counter top or in your refrigerator and food pantry are healthy and support your diet. Avoid buying any prepackaged snacks. Instead have fruits in a bowl on your counter; place cut vegetables, lowfat yogurt and hard-boiled eggs at eye level in your refrigerator. In your pantry stock water-packed sardines and tuna next to your protein powder and PB2. Visually hide crackers, prepackaged cookies and snacks so you don’t see them automatically.
  5. Keep track of your food, exercise and sleep with photos and an app like Fitbit or Apple Health. Accountability is key. We have to keep our mind honest by taking the time to log our food, exercise and sleep. With out keeping track it is way to easy to forget and slip up.

  6. Work on Mindfulness which will help you get more in touch with your body and mind—YOU are the priority and SO worth it! Consider Tai Chi, yoga and meditation to help you become more present.  It was shocking to me to discover how unmindful I was. So much of life we spend in an automatic mode and do by rote…especially when it comes to overeating. The best way to combat it is to be present in our own lives.
  7.  Build in ongoing exercise and physical activity.  Invest in an exercise tracker like a Fitbit— of your work out should be cardio and resistance training. Make a goal for how much exercise and “steps” you want to achieve each week and schedule it in. It won’t happen if you don’t plan for it.
  8. Document your progress in photos, blogs and Facebook. Taking photos is a great way to share your success and take a moment to see how far you have come and how much you have changed.
  9. Find a buddy to join you on your journey. You are more likely to succeed if you don’t do it alone. Make friends at the gym, join a support group, or create your own. Having friends in your life that share in the desire to live a healthy lifestyle can make all the difference in your long-term success.

  10. Forgive yourself for slip-ups and remember tomorrow is a new day. None of us are doomed to fail but we are human and should not expect to be perfect. There are days we will fall back into our old, bad habits. You have to own it and forgive yourself to move on.
  11. Reward yourself for your successes. Create new rewards that are not food related and have a list that includes things you enjoy that don’t cost money as well as treats that do. Among my favorites—watching my favorite movie curdled up in my cozy clothes and then I love getting a massage. Both are delicious and give me the lift I need to keep on track. One doesn’t cost money, the other does.
  12. Acquire an Attitude of Gratitude. Bad moods and feelings drag us down and make it seem impossible for us to achieve our dreams and our goals. Gratitude actually makes it easier for all of us to do what we need and want to do, especially when it comes to weight loss. Keep a Gratitude Journal or use an app like fiveminutejournal.com to document your gratitude and be able to access it when you most need it.

When you have 50 pounds or more to lose and have struggled with losing weight for a long time, you may want to consider medical weight loss programs and/or weight loss surgery. These are important options to consider depending on your health issues, age and the place you are in your life. Discussing your options with your primary care doctor and a weight loss specialist, like an endocrinologist, can help you make the best decision for you.

To Your Success! Live Vibrant!

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