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Weight Loss Wednesday: 6 Changes to Lose the Weight Permanently

February 25, 2016

1. Start today not on Monday because tomorrow is not guaranteed.

There’s this common misconception that if you start on Monday, the rest of the world will just simply fall into place. This could not be further from the truth. Starting on Monday is just an excuse that you almost believe every time you say it. Have you ever found yourself saying, “Oh, I’m starting on Monday!”? I sure have, most of my life actually. I was always the girl that planned to start a new diet or fad on Monday. Are you can believe that I would do it because somewhere deep inside of me a voice was crying out for help trying to surface but I kept pushing that person down deeper inside while I shoved food in my mouth.



The first day of the rest of my life was August 17, 2012. It was a freaking Friday and that was the first day I ever woke up and did not eat sugar or flour. It was a strenuous uphill climb from there for me; yet, it was a blessing in disguise. You can start on the Sunday or Wednesday. Don’t lie to yourself and try to convince yourself that you’ll truly start on Monday.

Prolonging change never helped anyone. The true starting point of changing your life as it relates to food {health & fitness} is when you make the decision to change and be determined to never go back. The longer you wait to make the decision to change, the more miserable you will become over time and there is no one to hold resentment against but yourself. Once you take the step forward towards your decision, you are that much closer to reaching your goal.


2. Eat within an hour of waking up & never skip breakfast.


Breakfast is the most important meal of the day and, also, the most overlooked. Men and women across the globe wake up each and every single day to grab a cup of Joe or maybe a cup of tea to start the day and never once think of having a meal. Many people say they don’t have time or that they can’t stomach a meal early in the morning or that they are late to work or school or whatever. Your body’s metabolism thrives all day off of breakfast!



A meal within an hour of waking up is what your body longs for. You can prepare something the night before or grab a fruit on your way out the door. In all reality, there’s no excuse if you’re really serious about making a lifestyle change that will turn your life around. If you don’t really know your way around the kitchen, click the breakfast tab to get some ideas for some early-morning meals.


If you make breakfast for your kids in the morning, piggyback on whatever they’re eating, it should be healthy anyway. Create a routine that’s good for you with healthy meals you can grow to love, or already do.


3. Get active at least twice a week, if not more.


The hardest part about permanent weight loss is to get up, get active and get moving. At the very beginning of your weight loss journey, this is going to be just about the most difficult thing that you were doing this journey. You will scream, cry, smile and anything else under the sun. Working out drains the life out of you but rejuvenates you more than you can ever imagine. Your body has much more energy than you give it credit for.



If you push it to the limit, you will be surprised at what your body can actually do. In the beginning, it might hurt and it might take up a lot of time and it might make you feel weak. But within a week of the start of your journey, you will already start feeling like a brand-new person. A whole new you will begin to unravel from within you, a person you didn’t think you could actually be. You might be in a current situation where you feel you will not ever move forward.


You might tell yourself on a daily basis that you cannot lose the weight. I didn’t say it is easy just that it is worth it. One day at a time, start adding increments of activity that you wouldn’t have done otherwise. If there’s an elevator at your job’s office building, take the stairs to your desk.


If there’s a shortcut to your early-morning class, get there a bit earlier and take the longer route. If you’re running errands across town, park further away from the entrance of the store and walk those extra steps that you wouldn’t have otherwise. If you have a dog but only walk him in the neighborhood, take him/her to the dog park and run around with them.


If you take your kids to the local community park, join them as they play and don’t just sit on the bench watching them. There are so many opportunities to be active in a single day and they are up for grabs. Increase your active days weekly ad set new goals for yourself that are achievable in a short period of time. They say the sweat falling off your body during a workout is the equivalent of your fat cells crying. Make those fat cells bawl!


4. Stop eating sugar & flour, they are killing you from the inside out.


I know it’s hard to say goodbye to foods you love with all your heart but it’s time to cut the umbilical cord on the toxic garbage that is junk food from your life. Going cold turkey is the only way. I know…It’s hard. Every single day you might crave something different that you “can’t” have. See, but that’s the thing…


It’s not about the fact that you “cannot eat that one thing”; it is the choice you have to make to say “no, I won’t eat that, it’s not good for me.” Probably just about everyone around you will think you’re weird for not eating sugar and flour and, yes, they will tell you how they feel about it.



To each his own, you’ve got to do what you’ve got to do for yourself so don’t let them mind your business. In the long run, you will thank yourself for not eating that piece of bread or eating that cookie or sprinkling some refined sugar into your coffee. You will look back on that doughnut you didn’t eat when your co-workers from the office offered you and be proud. Each day is it’s own personal mission to get through it without sugar and flour.


One day at a time, it will become habit just as it once became habit to eat of them. You will feel alive again and you might say goodbye to constant headaches from sugar overload once you get past the original withdrawal. Throw away those stale Ritz crackers you have in the pantry and replace them with the raw nut trail mix with unsweetened dried fruits.


Toss the toxic Betty Crocker cake mix and learn to make an easy gluten free cake with the old-fashioned rolled oats you have stashed away in one of your kitchen cabinets. Little by little, these changes will become a part of you and you will learn to love the new you.


5. Eat every 3 to 4 hours to keep your metabolism rolling.


Do you eat only three times a day or less? I used to have that type of eating pattern, too. I’ve come to find out in my research and lifestyle change process how bad that actually is for you.


Our metabolism continues to flow on through the day with each piece of energy (food) we put into our body to use to keep pumping blood and oxygen into our system. Our body becomes sedentary if we continue to eat more and more in smaller amounts of meals without any activity. The smaller and more often the meals, the better. Waiting almost 5 to 6 hours to get your next meal in is the reason why you scarf it down in less than 30 seconds when you finally get a plate of food in front of your face. And even after eating that within less than a minute, you’re probably still hungry so you’ll possibly serve yourself one more time, if that is even a valid option. Studies show that it takes approximately 20 minutes for the mind to recognize it is full from the meal you just had.



If you eat the appropriate portions of protein, fats and carbohydrates at every meal, give yourself time to digest it and you will see that your body is actually full. Many times we keep eating because we think we are not full and that we have to keep eating until our stomach is completely full to the brim. There is no such thing. The purpose of snacking throughout the day on healthy options is not only to keep the body working in your benefit but so that you won’t be dying of hunger and leave your body in starvation mode.


What’s the first thing that comes to mind when you are starving? I bet most of you are thinking that it’s to go through the drive-thru of your local, favorite fast food restaurant. Fast food is not even an option that should consider when you get hungry, especially if you’re eating within 3 to 4 hours of your latest meal. Always keep a fruit, vegetable or small sampling of trail mix in your purse at all times. Once you feel the hunger creeping in, just pull out one of your snacks.



When I first started changing my eating lifestyle, I used a timer on my phone to let me know when it was time to have my next snack or meal. Many times, in the beginning, I was starving before the alarm even rang but I knew I had to keep on my schedule. Before I knew it, my body would ask me to fill it with some wholesome foods right around the time the alarm was ready to go off at. My body became like a machine. I take in food, my body absorbs it and the energy keeps flowing. This is one of those habits we’ve formed over time that we must undo. After just a few days of eating in this normal routine, your body will create its own homeostasis. This is something your body has probably been longing for for a very long time and you just might have been off beat. This whole process will put you back in tune with your body, enjoy it! 


6. Stay determined, don’t you ever give up on yourself.


Don’t you dare give up on yourself, lady! Nobody is ever going to push you or motivate you as much as you can do for yourself. Nobody is ever going to lose the weight for you except you.


Nobody is going to hold your hand as you take your first run or take your first squat. This is the moment for you to change from the inside out and needs to come from within you. It’s hard and it’s stressful and it feels like the path of change is never going to end. In due time, you will realize that it is better this way.



This is going to be the best thing that has ever happened to you. Losing the weight isn’t just about the number that’s on the scale because numbers are not everything. Losing the weight permanently means freedom for you from the bondage that is being stuck inside a body that is overweight.


Obesity is not fun and changing your eating habits, activity level starting today means that you can be a new you tomorrow. You deserve it so go out and get it! This is your year and don’t let anybody tell you otherwise.


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My name is Estefanía but you might know me as chefNia* 


125 lbs gone forever, eHealed is my real life beyond the scale.







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