Ever feel like your weight loss journey is a puzzle with missing pieces? Let's fill in those gaps together! This week, we spill the magic beans on seven transformative steps that will reignite your passion for healthy living and guide you toward that dream physique. Our heartfelt conversation begins with the readiness to commit to a lifestyle punctuated with regular exercise, rejuvenating sleep, and nutrition that's tailored just for you. With guidance from health experts, we craft meal plans that honor your unique medical needs and food preferences. Plus, we unwrap the gift of internal motivation – think of that upcoming vacation or a deeply personal health goal – and how a sturdy support system can hold you accountable and cheer you on to greatness.
When weight loss progress hits that dreaded plateau, don't despair – we've got a ladder to climb over that wall! Discover how tweaking your routine, from the stairs you climb to the food you indulge in, can make a monumental difference. We celebrate the tiny triumphs that power a healthier you and emphasize the importance of self-compassion. Your journey is as much about nurturing the soul as it is about shaping the body. Tune in for an episode brimming with actionable advice, compassionate encouragement, and the shared wisdom of those who've walked the path before you. Together, let's stride past the challenges and savor the victories on the road to weight mastery.
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Episode Transcript
Hello, thanks for joining the motivation of your
podcast.
If you're listening on myYouTube channel, welcome, and I
do want to send you somebeautiful greetings today with a
warm welcome.
I am delighted that you havetuned in today to listen to the
podcast.
(00:21):
If you are new to the channel,I want to extend my heartfelt
gratitude to you for choosing tobe a part of the community.
Discover the seven vital stepsto ignite your motivation for
weight loss and achieve yourdesire body.
Today, I share helpful tipsabout weight loss motivation
(00:44):
with seven steps.
The weight loss would come withtime.
You must keep pushing tocomplete your goals, unlock your
potential and achieve your body.
Desire weight.
And with the effect of weightloss, you can create your
motivational plan.
You can have techniques andstrategies that will help you
(01:09):
stay motivated throughout yourweight loss and make it
successful.
You don't have to let yourweight hold you back from living
your best life.
Create a self start program tohelp you transform into your
best version of yourself.
Step one you have to get ready.
(01:31):
You can maintain a healthylifestyle by taking a holistic
approach, and this can includeregular exercise.
Adequate sleep, propernutrition, weight exercising and
getting enough sleep iscritical to your healthy
lifestyle and your propernutrition is the cornerstone of
(01:54):
good health.
You can consult with yourphysician, a registered
dietitian, a health coach.
Your physician with yourregistered dietitian health
coach can work together and theycan look at your needs.
They can even look at yourmedical history, your health
(02:16):
status, if you have anyunderlying conditions, and
specify any dietarymodifications, and with this you
can develop a meal plan thatcan help you meet your needs
with your diet.
This can help with specificpositions in your plan, such as
(02:42):
if you're having any diabetes,high blood pressure, high
cholesterol, just to name a few,and you want to accommodate it
for your food preference.
And by working with theseprofessionals, you can achieve
your health goals and approveyour overall health.
You can gain the knowledge andthe tools needed to inform
(03:06):
decisions about your food andnutrition.
It can help maintain yourhealthy weight and reduce the
risk of chronic diseases andimprove your energy level and
your overall well-being.
Step 2, discover your innerdrive and inspiration.
You can think about the thingsthat motivate you if you have an
(03:30):
upcoming vacation or you wantto be healthier than ever and
you can take whatever motivationthat is for you and drive it.
It will be a great time to staypositive and you can pose in
the mirror and look at yourselfBefore and after pictures.
I definitely recommend those totake.
(03:52):
Losing weight is challenging,but you can do it.
You can have a support systemaround you.
You can join their friends.
Support groups have your familymembers or close friends,
finding people who understandyour struggles and willing to
provide an emotional support.
(04:13):
These individuals can help youstay motivated and accountable
for your progress and they canoffer encouragement and advice.
It is essential to choosepeople who won't judge you based
on your appearance, but ratherthey will be there for you no
matter what.
(04:33):
Building a support group canincrease your weight loss and it
will help with your progressand definitely, once you have
that weight loss on your to-dolist, it will get easier and
(04:56):
easier to do so.
A helpful tip you can startjournaling about your exercise
progress and document yourmotivation.
A journal lets you recommendthings to yourself.
You can record your exercise,monitor your progress and you
(05:18):
can keep up with your fitnessroutine.
You can identify areas whereyou need to improve and
definitely celebrate youraccomplishments.
It can be an excellent tool forstaying motivated and committed
to your fitness goals.
I have motivational journals onmy website and on amazoncom,
(05:43):
and my website iswondraspencercom.
It's my motivational journaland my gratitude journal.
Step three you have to havethose goals, so realistic goals,
if you want to lose weight andbe healthy.
Your three main aspects yourdiet, hydration and your
(06:06):
physical activity one way toachieve weight loss one to two
pounds per week and to take infewer calories that you burn.
It can accomplish by makingsmart, few food choices, such as
reducing portions, addingdrinking water throughout your
(06:30):
day, reducing calorie intake,and it will improve your
metabolism.
Physical activity is criticalinto losing weight.
So go on that 30 minute walk.
If you cannot go outside, do itin your house, do it around the
house when you're cleaning up,dancing, moving around, and it
(06:54):
will increase your heart rateand you can begin at a slower
pace but definitely graduallybuild up to that 30 minutes at
least five days a week and youcan add some Strength training
once you get your weight downthat you wanted and it will
(07:18):
build your muscle and boost yourmetabolism also, and it takes
patience and consistent weightloss.
You can reach your goals andimprove your health with your
right mindset, a balanced dietand a healthy lifestyle, of
course, enjoying those healthyfoods.
(07:40):
Step four Eating a well balanceddiet throughout your day is
critical for maintaining yourgood health.
One way is ensuring you havethree great meals daily
breakfast, lunch and dinner.
So definitely eat yourbreakfast by 9 o'clock, your
lunch between noon and 2, anddinner you want to make sure you
(08:05):
eat before 8 o'clock if you canand with your healthy limits.
Limit your bread, yourcarbohydrates, your sugars,
baked goods If you're eatingfried foods one day, maybe baked
foods another day.
So have that balance, with somevegetables of course, and
(08:27):
ensure you stay on track withyour diet.
You can do weekly meals or youcan prep your meals with the
help on the weekends or which iswhich is convenient for you
when you have time for prepping.
A great way to grab and tea isnecessary ingredients,
(08:47):
definitely to avoid thetemptations to grab unhealthy
snacks or take out meals.
And a helpful tool until for me, is not going to the grocery
store hungry, because you willdefinitely get the things that
you don't need not on your, noton your list and you can get
(09:08):
away from your meal plan.
So you want to make sure youstick into a healthy plan and
creating a list items that youneed beforehand will be great
because you can avoid beinghungry at the grocery store.
It will make your day go easy,organize and stay focused, and
(09:34):
having a clear plan can assistyou in making better decisions
at the store.
Ultimate leading to better foodchoices and a healthier
lifestyle.
So when you're making your list, put some healthy items on
there and that can be.
Nutrition is to your diet.
(09:54):
Step 5 getting active andstaying active.
It is a vital tip for our bodyand a healthy lifestyle.
One way is tracking your dailyintake of your water, keeping a
record of it, making sure you'reconsuming enough water, staying
hydrated regularly, exercising,maintaining good health and you
(10:20):
can create your exerciseroutine a great way five day
schedule, two days arresting,and make sure you implement
scratching before and afterexercise so your body can
recover and prevent any injuries.
To help you stay track of yourexercise routine, you can save a
(10:44):
schedule to your cell phone,your journal, your calendar, any
electronic devices, which ishelpful, and this way you can
easily access it and staymotivated and stick to your plan
and remember caring for yourbody is essential to your health
and your well-being.
(11:07):
Step 6 embrace the power ofshifting your perspective.
Maintaining a healthy wayrequires lifestyle changes
regardless of yourself.
This can be short term, whichwill turn into a long term.
With exercise routines you candevelop sustainable habits.
(11:30):
You must look at your eatinghabits, your daily routine, and
gradually change them because weknow we won't change overnight
and you can involve identifyingand addressing obstacles that
have hindered your previousweight loss.
While occasionally yoursetbacks can arrive, start
(11:54):
committee to your healthylifestyle and finish the next
stage grown.
Remember that change takes timeand results of your efforts
will be worth it in the end.
The last step is don't give upon your weight loss success.
(12:15):
Maintaining a healthy weight isa journey that requires patience
and perseverance.
It's natural to feeldiscouraged If you haven't lost
any weight yet, but it'simportant to remember rate loss
is gradual, gradually it willcome off in the process.
Instead of reliance solely onthe number and the scale, you
(12:39):
can track your progress bymeasuring your body.
Sometimes you can lose inchesbefore the pound sheds off.
This means that even you don'tsee a significant change in your
body, you will still be makingprogress towards your goal If
you haven't already lost someweight, but your progress is
(13:04):
maybe stalled and you hit aplateau.
A weight loss plateau occurswhen your body adjusts to your
new diet, your exercise routineand you stop losing weight.
So you can increase yourphysical activity, decrease your
calorie intake and sometimes,simple lifestyle changes Instead
(13:30):
of taking an elevator, take thestairs instead.
Swapping out those high caloriefoods for healthier options can
help and celebrate.
You want to celebrate.
Every wind, small wind on yourweight loss journey, such as
exercising regularly and makingthose healthy choices, is
(13:53):
critical.
Remember that every little stepyou take towards a healthier
lifestyle counts.
Taking things one thing at atime, one step at a time, one
pound at a time, can make yourlife easier, and being kind to
(14:16):
yourself can achieve your weightloss goals and improve your
overall health and wellbeing.
Call to action today.
Subscribe to my YouTube channeland my podcast at Wondrous
Spencer.
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