You might be someone like me, 85 days ago, wanting to lose weight (yet again), get fit and you feel exhausted by the thought of it or overwhelmed by making a big change to your life; or even scared that you can’t succeed and don’t feel like trying only to fail again. The truth is, its tough. There is no quick fix. There is no “rapid weight-loss” hack or magical diet or exercise machine if you want to lose weight and keep it off for good. To succeed you need to adjust your mindset, and get prepared and focused for a long, but rewarding battle, with yourself. You don’t need to go out and buy organic everything, but there are a few things I used and I think you need to get started and help you start your journey. These simple items helped me to lose 11.8kg in 75 days, eating dark chocolate every single day (Yes, I did!) and never feeling hungry. You can do it too. Ok, here are the five items to help you on your way. Feel free to shop the items by clicking on the pictures.
1. Water Bottle
If you want to lose weight you have to drink more water. There is no getting around this one. Ofcourse, you can fill up a jug at home and drink from a glass; but realistically you won’t want to keep walking around the house with a glass and constantly fill it up. You will forget to do it and then not end up drinking enough water. What I did was buy a BPA free water bottle, which also has a little removable ice pack. You don’t need one with the ice pack but I like it because it keeps the water chilled and its great if you take your water bottle with you outside of the home (I take mine with me everywhere I go) or on hikes. My water bottle is about 600ml, and I end up drinking about 4 bottles a day without realising it. I find that if I have water before my meals I am not as hungry and I automatically eat less as well.
2. Kitchen scale
This is a must. You need a kitchen scale if you want to lose weight because you need to weigh your carbohydrates and protein. Carbohydrates are probably the one food group you are overindulging in without realising, and measuring it out every meal will help you to correct your portion size. Remember to stick to 45g starchy carbs and 150g protein for each main meal. I was honestly so shocked to see the amount of oats I should be eating vs what I used to eat before starting on my weight loss journey. Even vegetables like potatoes and sweet potatoes are starchy carbohydrates; and need to be limited. This was a life-altering discovery. Here I was (old me) piling on the butternut, sweet potato and peas with my meals thinking “I’m eating veggies”. No. Not all veggies are equal! This was a revelation and it felt like a betrayal. So now I focus on mushrooms, spinach, broccoli, cauliflower, carrots and cabbage (fibrous, non-starchy “free” veg). My kitchen scale is my best friend now. Even though I am on day 85, I still used it as recently as yesterday to weigh a piece of naan bread because I wasn’t sure how much of it I could eat with my meal. Thankfully it was exactly 45g and I could happily eat the whole piece!
3. Body weight scale
You need a scale to weigh yourself; not every single day and not to obsess about your weight; but to keep yourself on track. I weigh myself weekly and record it in my food diary. There are so many fancy new scales out there measuring body fat percentage, BMI etc. At the moment I use a simple digital scale, but would love to get a new one with a few more features. Maybe I will treat myself when I reach 15kg weight loss. Remember that you want to be losing fat and not muscle, so don’t focus too much on the scale only. You should get a tape measure and record you body measurements as well and take them every 6 weeks.
There are apps you can use to track calories like MyFitnessPal, but I highly recommend you also get a small A5 journal and write down every single thing you eat. I use two pages for each day. On the left side page write down your meals: Breakfast, Snack, Lunch, Snack, Dinner. At the bottom of that page record your water intake and exercise for the day. On the right side page write down your thoughts and feelings about your day and your struggles or achievements This is really helpful in the first 6-8 weeks of your weight loss and fitness journey because its tough! You will go through ups and downs and it helps to keep it to refer back to and see how far you have come. I use the first page of the diary to record weekly weight loss with dates and my measurements.
5.Meal prep containers
You will need plastic or glass containers with lids to prepare and store your food. When you start out on your weight loss journey, you need to shop with a plan for all your weekly groceries and preferably choose a day to meal prep. Why? Because if you are prepared and prepped, you are less likely to choose the wrong foods when you are hungry. Preparation is probably 80 percent of the reason why you will succeed in losing weight. You need to do everything you can do to make changing your eating habits easier for yourself. Having the right foods at home and having the right foods prepped, will make sticking to your goals manageable. An easy meal preparation would be to bake a tray of chicken fillets, free vegetables with brown rice for about 4 days of meals. Once cooked, dish the correct portion of chicken (150g), rice (1/2 a cup) and free vegetables into each container and put it in the fridge. This way you have your lunch or dinner prepped for 4 days and can reach for it easily when hungry. Another idea would be to just do a tray of chicken then cut up lettuce, tomato, cucumber, onion and store each ingredient separately so thats its easy to throw a chicken salad together for lunch. You can also take out nuts and fruit and put them into snack portion sizes that you can easily grab during the day.
Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.