Are you looking for tips to restarting weight loss journey? If so, you have come to the right place. Keep reading to learn more!
Losing weight and getting in shape can be daunting. It can be even more daunting if you regain weight and have to start over.
But you are not alone! According to experts, as many as 80 to 95% of dieters gain back the weight they’ve worked so hard to lose.
If you are looking to restart your weight loss journey, we are here to share the top tips you need to know to lose weight for good!
In this article we will cover:
- How to restart your weight loss journey
- Weight loss journey tips
- Fasting to kickstart weight loss
- Weight loss journey motivation
- Weight loss motivation quotes
Keep reading to learn exactly how to restart your weight loss journey!
This article is all about tips restarting your weight loss journey.
24 Tips For Restarting Your Weight Loss Journey
You can change your body and lose weight for good by making small changes over time. Here are my top tips for restarting your weight loss journey.
Make A Plan
Preparation is key! Sit down and write your goals. Where do you want to be a year from now? How many pounds do you want to lose? How many miles do you want to be able to walk/run?
Be super specific so that you can track your goals! For example, saying you want to “tone up” is not a measurable goal. Rather, you could say you want to lose 5 pounds and lose an inch off your arms.
Once you know your goals, come up with a plan to achieve those goals. For example, if you want to lose 5 pounds, maybe you want to track your calories. Whatever method you choose- make a plan and prepare yourself to stick to it.
Meal Plan and Meal Prep
Take time to meal plan and meal prep. Once again, being prepared is truly half of the battle.
Meal planning and meal prep doesn’t mean you have to eat chicken and rice for every meal. Taking time to prep might mean washing fruit so you can have a healthy option on-the-go! Planning may mean that you grocery shop and have healthy ingredients in the house to prepare healthy options!
It may be helpful to have containers options for meal prepping or prepping fresh fruits and veggies. Here is a great option!
Take Before Pictures and Measurements
Before pictures and measurements give you a way to track your progress without relying on the scale. The weight you see on the scale does NOT tell you the full story!
To take before pictures, put on form fitting clothing or a swim suit. Then take pictures from a few different angles and measure yourself.
Use a tape measure to measure your arms, legs, hips and bust. Record these measurements with the date so you can refer back to them.
This is definitely NOT something you want to skip! Once you lose the weight for good, you will want to know how much weight you lost and how many inches you lost!
If you don’t have a flexible tape measure, here is an option to help you out!
Drink Your Water
We hear all the time that we should drink more water. But why? Water fires up your metabolism, hydrates your body and helps keep you fuller longer.
Water also supports so many of our basic body functions, like flushing out waste, lubricating joints and regulating body temperature.
Aim to drink half your body weight in ounces of water. For example, if you weigh 150 pounds, you should focus on getting at least 75 ounces of water per day.
Here are some helpful tips if you struggle to drink water:
- Set reminders on your phone so you remember to drink water.
- Add fruit to your water for a little extra flavor.
- Use an app to track your water consumption.
- Drink a glass of water before each meal.
Eliminate Processed Foods
Do your best to shop on the outside aisles of the grocery store. If it comes in a bag or box, do your best to avoid it. Some processed foods that you should avoid are: candy, cookies, chips, white bread, white rice, doughnuts, pastries, french fries, fried foods, etc.
Why should you avoid processed foods? Processed foods contain additives and ingredients that our bodies often do not know how to process. This can lead to weight gain.
Some processed foods in moderation are okay, but if you are able to eliminate and avoid them, that is best.
Add In Fresh Foods
Enjoy fresh fruits, veggies and meats! Add color and variety to your plate and enjoy. Frozen fruits and veggies are a great option if you are on a budget.
Fruits and veggies are a great source of vitamins and minerals. Additionally, they are high in fiber. Consuming fruits and vegetables can reduce your risk of developing heart disease, cancer, inflammation and diabetes.
Find A Support System
In order to succeed, it’s best to have a support system. Find a friend, family member or significant other. Let them know that you are embarking on a health journey and may need support.
Keep that person updated on your progress. When you doubting yourself or thinking about splurging, give this person a call. Support is so important!
Keep A Food Journal
Track what you eat! Often we have no idea how much we are actually consuming.
A bite of your kiddos mac and cheese, a handful of sugary cereal, and licking off that spoon of batter all adds up. Especially when you do these habits daily!
Start writing down everything you eat. You can track your food using pen and paper or on your phone! My favorite way to track is by using the MyFitnessPal or LoseIt app. Keeping a food journal also helps you troubleshoot when you reach a plateau.
Set Reminders In Your Phone
Starting new habits can be really hard. If your days are anything like mine, sun up til sun down is a bit of a blur. To keep myself on track, I set reminders in my phone to remind me to drink water, get up and move at work and to make sure I’m tracking my food.
Get Enough Sleep
Sleep is such an important part of your overall health. Those who sleep less than seven hours per night are more likely to have weight issues and other health problems. The National Sleep Association recommends adults get 7-9 hours of sleep per night.
Did you know that poor sleep is one of the biggest risk factors for obesity? According to PubMed, adults and children with poor sleep have a 55% and 89% greater risk for developing obesity.
When we are tired, our bodies produce the hormones ghrelin and leptin. Ghrelin tells you when to eat and leptin tells you to stop eating. When you are sleep deprived, our bodies produce more ghrelin and less leptin. This can result in weight gain.
To avoid this, make sure you are getting enough quality sleep. You can ensure that you get a good night of sleep by avoiding caffeine in the afternoon and limiting your exposure to blue light before bed.
Start An Exercise Regimen
If you’re new to exercising- keep it simple! Find something you like and get your body moving. This could be biking around your neighborhood, walking your dog or chasing your kiddos at the park. Just find something that gets you moving and make it a habit.
You don’t have to spend money on a gym membership, either! There are tons of free home workouts that you can do.
Stay Out Of The Kitchen
Hanging out in the kitchen is basically like an invitation to snack for me- EVEN when I’m not hungry! I keep myself out of the kitchen after dinner. Out of sight, out of mind!
I also like to think of the kitchen being “closed” after I eat dinner. This helps me to eliminate snacking and mindlessly grazing in the kitchen.
For more tips, check out our guide to things to do instead of eating.
Keep Yourself Accountable
There is so much power in staying accountable with a group! I love being able to check in with my friends and see how they’re doing or to ask them if it’s REALLY worth it to eat that chocolate cake. Also, it’s way more fun to do get healthy with friends!
If you don’t have friends that are wanting to make a healthy change, I would encourage you to meet new people on Instagram!
When I first started my journey to better health, I created an Instagram account, posted all my meals and met so many friends that kept me accountable online! There are so many weight loss communities and people in your shoes both on Instagram and Facebook.
Plan For The Unexpected
Plan for the unexpected! Carry an extra protein bar or protein shake in your bag, keep some protein bars and almonds in your car.
You never know when you will get caught in traffic or have to stay late at work and be so hungry that you’re tempted to drive through McDonald’s to calm your gurgling stomach.
Set Goals With Deadlines
Keep track of your goals from step 1 and set goals with deadlines. Repeat your goals and write them out daily! Our minds are so incredibly powerful! Visualize where you want to be and picture that every single day. When setting goals, make sure your goals are specific and measurable.
Did you know that less than 1 percent of Americans actually spend time writing out their goals? YOU have the power to change your life and it truly does start with goal setting.
Know That You Are Worth This
Change is hard, but know that you are worth this. Taking care of your body and your health is worth the temporary struggle. You are worth this!
Pick a mantra or quote that you can repeat to yourself when things are hard and you are questioning if it’s worth it!
Plan For Cravings
If you typically crave sweets after dinner out of habit, plan for that! I love to make healthy peanut butter cups for moments when I can’t resist my cravings! I don’t feel guilty AND I get to satisfy my sweet tooth!
For more options, check out our guide to chocolate alternatives!
Incorporate Intermittent Fasting
Sometimes it can be overwhelming to focus on all the healthy meals and snacks you need to eat. Eliminate some of that decision-fatigue by incorporating intermittent fasting! You can start with a 16 hour fast daily and add more fasting hours if you desire.
Intermittent fasting can make life simpler and you have to make less decisions about food – talk about a win-win!
Don’t Drink Your Calories
Just say no to drinking your calories! Stay away from juices, soda, alcohol, etc. Focus on water and EATING your calories- not drinking them! I stick to water, black coffee and green tea.
Even healthy drinks like kombucha and smoothies can really pack on a ton of calories.
Manage Your Stress Levels
When your body is under a constant state of stress, you won’t lose weight – no matter how well you are following your diet.
When your body is stressed, it releases certain hormones. First, it releases adrenaline, which warns you to fight or flee. At the same time, your body also releases cortisol which reminds you to replenish your food supply.
Back in the day, our ancestors literally had to fight or flee from threats, like animals chasing them, so these hormones were helpful. However, most of our stress today is very different. Luckily, there are things we can do to lower our stress and reduce the surges of adrenaline and cortisol.
Exercise is a great way to release stress! Pick an exercise option that you enjoy and look forward to. This could be as simple as going for a walk. Exercise produces endorphins, a hormone that releases happy feelings. This is a great way to combat stress.
Another way to combat stress is to release the stress by journaling or talking to a friend/family member. Release those emotions so your body can get back to a state of rest!
Focus On Portion Control
If you don’t pay attention to portion control and portion sizes, you likely don’t have an idea of how much you are truly consuming.
To get started, pay attention to the serving size on packages. The serving size will tell you how much to eat in a single serving and the nutritional information for each serving.
Here is an example of a peanut butter nutrition label. You can see the serving size near the top of the left hand size. One serving is equal to 2 tablespoons.
To be really accurate you could choose to measure your food or use a food scale. If you are counting calories or macros, it will be important to measure.
Personally, I don’t think it’s necessary to measure or track food forever. But, I think it can be really valuable to track and measure for a short period of time so that you are aware of what you are consuming.
For example, did you know that one serving of peanut butter is 2 tablespoons before seeing this image? Most of us use WAY more than that!
Think Of Swaps For Your Favorite Unhealthy Foods
Rather than giving up your favorite foods, find healthy alternatives! For example, instead of pasta use zucchini noodles. Instead of white rice, choose brown rice. Instead of cake, make a healthy mug cake.
There are so many healthy swaps available today! If you are a soda drinker, you may enjoy this healthier soda swap!
Peel and Chop Your Veggies and Fruit
Simply buying veggies and fruit doesn’t mean that you will eat them. Set yourself up for success by peeling, chopping, washing and bagging your fruit and veggies. This helps when you’re rushing out the door and need a snack or come home starving!
Stay the course and stay committed! It can be easy to fall off the wagon, but make sure to brush yourself off and jump back on.
We are all human. Mistakes will happen! But how you handle those mistakes is what will determine your end result.
Weight Loss Motivation Quotes
“Weight loss doesn’t begin in the gym with a dumb bell; it starts in your head with a decision.” – Toni Sorenson
“Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.” – Julia Child
“The mind is everything. What you think you become.” – Buddha
“If you have discipline, drive, and determination… nothing is impossible.” – Dana Linn Bailey
“It does not matter how slowly you go, as long as you don’t stop.” – Confucius
“Don’t dig your grave with your own knife and fork.” – Unknown
“Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.” – Jim Wendler
This post was all about restarting weight loss journey.
Additional Resources For Restarting Weight Loss Journey
Here are some additional resources that may be helpful as you restart your weight loss journey.
- The Ultimate Intermittent Fasting Guide
- Expert Tips For Maintaining Weight Loss
- Top Weight Loss Tips
- Non-Food Rewards For Weight Loss
- How To Achieve Your Health And Wellness Goals
I hope these tips help you feel prepared as you restart your weight loss and health journey! What is your biggest challenge to starting your journey? Did these tips help your weight loss journey day 1?
What questions do you have in regards to weight loss? Drop your questions and comments below!
This post was all about restarting weight loss journey.