It has been 10 years since I made the commitment to change my lifestyle- and I’ve never looked back. The one thing that took me the longest to learn is that weight loss doesn’t always have to do with food or exercise; it also has to do with your daily life habits. These steps to losing weight have tremendously helped me stay on track and improve my overall health!
A Whole New Me
Since I’ve lost 40lbs (give or take a few depending on the week) and feel better than I did in my 20s, my outlook on life has completely changed. I actually look better but more importantly, I feel better.
Maybe one of these days I will dig out some pictures to share… I’ll have to think about that one!
Anyway, while my weight loss is a result of the food I eat, and whether or not I exercise, it also has a lot to do with the lifestyle I created for myself. This is what I boil it down to:
“A lifestyle that minimizes chaos, keeps peace in my life and encourages me to make healthy choices.”
When your life is filled with chaos and disorder, you feel like you lost control. That loss of control puts you into a “hot zone”- a place that makes you go into survival mode and has you making whatever choice you need to regain control. Often, that choice is not healthy and one that will leave you full of regret later on.
For example:
- Ordering pizza because dinner is not ready
- Being late for work because you can’t find clothes to wear
- Your kids forgot their lunches and homework because their bags were not packed the night before.
- You stop for fast food because you did not eat breakfast.
I could go on and on. It is probably safe to say we would rather live outside the hot zone. Not to say life will always be perfect and peaceful but if you are intentional with your actions, moments in the hot zone will become more of an exception than the rule.
7 Steps To Losing Weight That Don’t Include Food Or Exercise
I find it very difficult to function effectively when my life is in chaos. I can’t focus, I lose patience easily, and my body will start to shut down if the chaos becomes too much. A lot of the time, I will get headaches, stomachaches, and I just want to sleep all the time. So, personally, I try to be very intentional in avoiding the hot zone whenever possible.
Below are 7 steps to losing weight that I do daily to keep my life in order and contain the chaos to a minimum. Now, of course, I am not perfect and not everything on this list is going to happen all the time. However, I know I’m at my best when I am purposeful in keeping my hot zones under control.
*Please note these are not in a particular order.
1. Make Your Bed Every Morning
My bed is made every morning.
I either make it as soon as I wake up or right after I get out of the shower. It only takes about 5 minutes, if that. I know this might seem a little odd but seeing my bed made gives me so much peace.
Your bed is where sleep, rest, and (hopefully) sex will take place… Just sayin’. 😁
It should be your own personal retreat, love nest, and Shangri-La. I find that if my entire house is trashed, but my bed is made, I can exhale and just relax. To me, it is a great start to the day.
If you don’t make your bed every morning, I recommend giving it a try and see how you feel. Trust me! There is nothing like walking into your bedroom, after a long hard-working day, to see your beautifully made bed waiting for you to crawl in to.
How does this help me lose weight?
It helps me start my day with a healthy routine. Sometimes it only takes one healthy choice to keep the rest moving. Also, when my bed is made, I feel a burst of energy and, for some reason, that keeps me productive.
2. Use A Calendar
I am pretty sure I have talked about my love for calendars a million times over the last few years.
My motto: If it is not in my calendar, it does not exist. Period.
Without my calendar, I would have no clue where I need to be or what I need to do. Keeping a calendar has been critical to creating a healthy lifestyle. So much so, I wrote a whole post about it!
How does this help me lose weight?
It keeps me out of the hot zone by reminding me what I need to do and where I need to be. It also helps keep my menu plan and exercise schedule on the brain. Without my calendar, I get confused very quickly and start walking aimlessly towards the nearest Starbucks.
3. Lay Your Clothes Out The Night Before
The biggest waste of my time in the morning was always looking for something to wear. And not just for me – my kids, too!
This can catapult me into the “hot zone” like you wouldn’t believe and seems to have a negative domino effect on the rest of the day. I start rushing around looking for something to wear, then I run out of time for breakfast, then I stop for an “on the go” breakfast sandwich (even if I have some ready in my freezer), and well, you can figure the rest out.
Therefore, I make it a priority to have clothes ready the night before.
How does this help me lose weight?
It reduces the morning “hot zone” and the unhealthy choices that can easily occur when I get stressed or am running late.
4. Say No To Things
Out of all of my steps to losing weight, this one has been the hardest for me.
We can only do so much!
There comes a point, to keep your life in balance, you must say no to things. “Things” being anything that fills up your schedule and brain but just drains the life out of you. However, I am sure if we all wrote out our commitments, we could start scratching off a few we can give up.
I started really saying no about 2 years ago. Don’t get me wrong- I’m still busy with a full schedule, but I have prioritized the commitments that enter my schedule.
For example, I might not have the time to plan the 2nd-grade holiday party but I can certainly bring in food or supplies. I do what I can but I am adamant about not over-committing.
The problem with over-committing, at least for me, is two-fold.
- I get stressed out because I have too much on my plate and end up practically killing myself trying to get everything done. Then, I ended up being miserable and not enjoying anything.
- I get stressed out because I may not be able to fulfill my commitment and might let someone down.
So, I had to learn to say NO.
When I say no and prioritize, I can focus more on the things that matter most to me, give my best, and actually enjoy them.
How does this help me lose weight?
Time is the biggest excuse for putting a healthy lifestyle on the back burner. By saying no to things, I am able to free up more time to meal prep food for my entire family, exercise, and make living a healthy lifestyle a priority. I also have more energy because I am not tired all the time trying to do everything.
5. Work On Your Relationships
When I say relationships, I am referring to the one with your spouse, siblings, kids, parents, friends, boss, colleagues, or anyone who you spend time with. Basically, I mean all relationships that are important to you or have influence in your life.
When relationships are unhealthy, they can consume your mind with negative thoughts. These negative thoughts can play a huge role in stress. I don’t think I really need to tell you what stress does to us.
Now, I am not saying obsess over every little relationship!
When I was writing out my steps to losing weight, I realized that I needed to focus on the relationships that matter. If they don’t matter then, let it go.
One of the best ways to work out problems is to COMMUNICATE.
That’s right; Sometimes just sitting down and having a genuine conversation is all you need to turn a wrong into a right. I am certainly not a relationship expert but I will say that talking things through, in a mature respectful manner, has done wonders for the relationships in my life. And when my relationships are good, I am good.
How does this help me lose weight?
Positive healthy relationships make all right in the world. My mind can focus on other things because I am not worried or stressed out. I feel happy and find it much easier to make healthy choices.
6. Create A Peaceful Place For A Few Minutes A Day
With our busy lives, finding a peaceful place to relax and unwind might seem impossible. However, I think it is so important to find time to be quiet and at peace. It does not need to be hours at a time or a special location. Just sitting on the couch for 15 minutes, listening to music, after the kids go to bed may be all you need to recharge.
This time can give you a moment to reflect and exhale.
How does this help me lose weight?
Between being a mom, a wife, taking care of my house, and running a business, it is so easy to lose myself. In order to be the best version of me for my husband and kids, I need to take time for myself. I need to reflect and think. This keeps me a priority in a sea of a million other things that are begging for attention.
7. Put Together A To-Do List Before Bed
I love my to-do lists, and like my calendar, I could not survive without it.
With my busy schedule, I can get distracted and overwhelmed pretty easily if I don’t write things down. My to-do list takes everything out of my head and puts it on paper or my notes app. Once it is out of my head, I can prioritize tasks and check them off once they are complete.
For example, I used the To-Do List feature on my phone to write out all of my steps to losing weight so I can easily check them off on a daily basis and hold me accountable.
These lists keep my life in order and moving forward.
There are so MANY to-do list systems available, and I have tried them all, but I’ve learned- simple is best. I hate overcomplicating things!
All I do is write out the 5-6 top things I need to get done that day and then I prioritize. I know my limits and try to keep my tasks within them. I schedule my day around my list and try not to be too hard on myself if I don’t get everything done. If I don’t complete my tasks, I will just move them to the next day.
How does this help me lose weight?
It might sound silly to say but I find to-do lists very powerful. Lists keep me focused, serve as a reminder, and help to prioritize the things that are most important. They reduce my chances of falling into a hot zone, which then increases my chances of making healthy choices.
I realize that everyone is different and some things may not work for you. The goal is to create an environment, which keeps you out of the “hot zone”, so you can focus more on creating a healthy lifestyle that will make you the best version of YOU.
Take More Steps To Help You Lose Weight:
If you are wanting continued support on your weight loss journey, check out some of the blog posts I wrote to help you in whatever stage you are at:
- 15 Habits of People Who Have Lost 20 – 30lbs and KEPT IT OFF
- 5 Reasons You Are Struggling With Your Eating Habits
- 4 Different Ways Blogging Helps Me Lose Weight and Keep it Off
- 5 More Healthy Habits Your Body (and Scale) Will Thank You For
Try some of these steps to losing weight that doesn’t include food and exercise to help you create a healthy lifestyle. Share your progress in the comments or share a picture and tag me on Instagram and Facebook if you decide to try these steps out!
Alexandra says
Amazingly helpful article! I”m on my second month with Weight watchers, down 9 lbs, and am learning learning learning! A funny thing I am finding I have to work on is I’ll plan a dinner and it will come dinner time and this 2-year old who lives in my head will say “I don’t want that”. SIGH. I am learning to shut up that mental 2 year old and eat it! I can’ t believe how much of my life has been revolving around this bratty voice. The more I practice moving forward, the less strong that voice is.
Alicia says
This is so me!!! This is the skill I need to work on. I will do a great job planning then have a “craving” for something else or not want what I planned and then get take out. SO bad for my weight loss AND my budget! And we waste so much food this way. I love that you put this into the perfect words.
Donna says
I don’t make the bed in the morning! We perspire when we sleep, so I lay the sheets back to let them dry. 😃 It still gives my morning a starting point.
And I’m beginning to use a bullet journal to manage life better. It’s my planner, tracker, journal, scrapbook and more all rolled together!
Fiona says
An enlightening little read and I agree that this helpful. I definitely need to keep focus and those are great tips. Having an exercise book with the to dos and on one side and even write down the done opposite and a new to do on the next page is quite therapeutic I find, when I seem to loose focus.
Meka says
I enjoyed reading your advice. Your concepts are wisdom-filled.
Thank you
Amy says
Oh my God! This is my problem! Of all the parenting books I’ve read lately, I think this is the most helpful thing I’ve read for me.: Stay out of the “hot zone!!” Be intentional, prioritize, and do everything you can to be focused and productive and stay out of the hot zone! That’s where I live these says and my life and house are totally chaotic. And I don’t do calendars or to-do lists, which is why this made me laugh out loud!: “Without my calendar I get confused very quickly and start walking aimlessly towards the nearest Starbucks.” I totally do that, almost every day! And I usually despise boring routines. But in the absence of routine, my life, and family, is not thriving. This blog post is a simple, but major, wake-up call for me! Thank you so much, Tammy!!! … I’m off to create a calendar so that when the kids get home, we can be focused and on task, and hopefully out of the hot zone forever!
Tammy Kresge says
Thanks so much for this comment! I totally understand how you feel. I’ve been there many times and sometimes still find myself there. As much as I hate sitting down to organize my life (I’d much rather sit down and watch TV all day) I know if I want to be sane, happy, and productive I gotta do it. Self-discpline is hard for me at times. But when I can focus and stay disciplined I reap the rewards immediately. You got this!
Cara says
I completely agree with all of your points – I subscribe to a blog called Flylady and she also shares all of these points and more – I started with a monthly “make your bed challenge” then progressed to setting out clothes, maintaining a calendar, etc. Thank you for sharing how it also helps you keep your life on balance to maintain your weight too!
Alcie says
Your article is just great. Thanks so much for posting it. For years I have tried different tricks to loose weight. Some were successful and some were not but lifestyle change is really the only permanent positive change I have been able to maintain. Your previous article about keeping a food diary was the best jump start for me. I have lost 9 pounds and I still eat most of the foods I love but only the amount that fits into my 1510 calorie a day goal. Thanks so much for your blog. Keep it coming.
Vanessa says
Love this list! My contribution is along the lines of the made bed (which I sadly can’t do most days because of differing sleep schedules with my husband). I find that waking up and walking out to a clean, organized kitchen makes a HUGE difference in my day and really sets me up for success. Too many times I’ve had a plan for dinner then came home after work to a messy kitchen that needed cleaning before we could cook. Both of us are too exhausted from the day to face this unwanted obstacle to get to dinner so we end up going out or ordering pizza. Having a clean kitchen makes all the difference for us. So we’ve committed to cleaning up after dinner/before bed no matter what.
Marcie Mae says
I do everything on this list and it works!! Plenty of sleep is a priority! And I have to add drinking lots of water and carrying a water jug with me everywhere I go. No excuse for stopping for a soda bc I’m thirsty! Make ahead meal planning is #2 after making my bed every morning. I have lost 67# in 10 months by following these principles. Staying organized means staying focused. Thank you for this AWESOME POST
Caryn says
I absolutely enjoy your blog!! I always find your tips and articles so helpful. Ive been following you for a few months now and i found myself thinking, “Gee, I hope she never quits writing.” Thank you! Thank you!
Sarah says
Love this! Even if you aren’t trying to overhaul your life, these are great tips to living more peacefully.
Emily Sinclair says
I feel like you just wrote most of this right from my head! Yes bed making! Yes calendars! Yes to do lists! I honestly think those things keep me sane some days! I am going to try the picking clothes at night thing as a new strategy this week, it’s definitely an area that can mess up my whole day pretty quickly! Thanks!!
Adrienne Turner says
Yes! A lot of these have to do with routine. I always find that when the rest of my life is in order, it’s much easier to be healthier overall!
Shel says
Wow…you summed up perfectly those things that I have slowly discovered about myself over these past few years. Organization for me is the key for reducing stress…and that alone helps me to feel successful and happy with whatever my current weight is. Staying on track has so many benefits.
Dawn says
Thank you for posting this. I too, prefer to organize things so that very little is left to “chance.” I noticed that when I just let things happen, I head back toward the weight gain, and disorganization. There was a hypnotist, John Morgan, that I went to see a few years ago in a group setting, and the main thing was to take time to relax and to concentrate on the one thing we are trying to accomplish. It was about concentrating on that goal and making healthy choices. Your post reminded me of that. I bought a CD and need to go back to reviewing it daily.
Judy says
Thank you for this. I am trying to follow most of these suggestions. As a retiree I don’t follow all. I started making the bed every morning, something that I had gotten out of the habit while working. I must say it does make me feel better.
I am also decluttering, especially my sewing room. I can make a mess in no time. Even though there is lots to do in this area, it makes me feel good to start.
The calendar is a must for me.
Anyway I want to thank you for reposting. I needed to read them again.
I want to thank you for all your suggestions, recipes and ideas. I check for you every morning on Facebook.
Sandy says
I loved this! I am just starting this healthy lifestyle journey and I am happy to say I have started doing most of these things already! I agree with everything on the list…even bed making 🙂
Heather @ My Overflowing Cup says
This is such a great post! I think so often we focus on the food/exercise weight loss tips that we forget that there are other factors that play a role. Getting adequate sleep is a big one for me. Thanks for the post.
Maria says
Absolutely loved this post – even sent it to SoundGecko so that I can listen to it as I work . Great advice & information not in most weight loss programs etc., Thank you so much for sharing these wonderful tips .
melissa says
What a great article! Thank you for writing and posting it. I am going to print a copy of it and hang in my office as a daily reminder.