Getting Started: The Basics (Small Steps)

The best way to make big changes is by taking small steps. In the past, when I wanted to lose weight, I would plan a “start” day and mentally tell myself that to lose weight I would need to give up many foods that I enjoyed. Along with this, I would work out like crazy at the gym. This routine was doomed from the start because I relied on sheer willpower. I would spend months depriving myself of real food and eating processed frozen foods, energy/protein bars, weird-tasting shakes, and counting every calorie to make sure I would stay within 1,000 – 1,200 calories a day. I would lose weight, but I didn't learn how to change my habits. After the “diet” was over, I went back to my old habits, rendering all my hard work pointless, because the only thing I accomplished was following a restrictive diet for some time and not learned how to truly eat healthy and have a good relationship with food.

What I'm doing differently today is I ditched the “diet” mentality and changed my lifestyle instead. Small steps to make lasting change and learn to eat real food. No food is really off-limits, but I would say that I no longer crave foods that don't serve my body.

Here are the first few things we changed that became habits:

1. Sugar—we ditched it outright. It took a little getting used to, but over time our taste buds adjusted. The benefits will be the subject of another post.
   

2. Intermittent Fasting—we were doing it somewhat already, and this was a total game-changer. We eat two meals a day, sometimes just one (OMAD). No snacks.
   

3. Eliminating all processed foods and ingredients—processed oils, in particular, are highly inflammatory and should be avoided.
   

4. Meal Planning—another game-changer. We plan our meals weekly, so it eliminates impulse eating, and it helps with utilizing our ingredients better.

While there have been many changes, we didn't do it all at once. As we saw success and weight coming off, we were able to incorporate other habits, such as daily exercise. Things we enjoy like yoga, walking, and VR (virtual reality fitness games). We also use Keto/Mediterranean style menu planning that allows for a variety of healthy whole food options.