This afternoon, as I was reading through blog comments, one specifically caught my attention. A reader wrote “Today is day 1. Been at day 1 numerous times throughout my life” Sound familiar?
I completely related to this comment and I am sure many of you do as well. I lost count of the number of times I would wake up each morning thinking “this is the day it is all going to change” only to go back to old habits by the time lunch rolled around. I remember feeling so defeated. **sigh**
Now looking back I realize I was doing it all wrong. Sure having the right mindset is important – even if only for a few hours. However, it takes much more than that to keep us moving forward past that first day.
Here are some tips I pulled from my own experience that I hope helps you continue past the first day of your weight loss journey.
1. Make sure your weight loss goals are realistic
If you started today with the goal of losing 50 pounds by summer and you were going to do this by working out at 4:30am everyday and only eating organic chicken and kale smoothies then I hate to say it but you are probably setting yourself up for failure. Yes I know you are excited about getting healthy, losing weight, and slipping into a pair of skinny jeans (I know I was) but the pounds are not going melt off overnight. In fact, you may not see a change for a few weeks or longer. Changing your lifestyle and eating habits takes time and a lot of patience.
I am betting, if you are anything like me, your extra weight came on over long periods of time. Therefore, it will take time for the weight to come off. Don’t get me wrong. Keep you goal weight visible but don’t set yourself up for failure by trying to lose to much to soon.
2. Get your systems in order and create a plan BEFORE the first day
I wrote about getting your systems in order last month. This is really important when you are looking to make permanent positive changes to your lifestyle. We are all creatures of habit and when the going gets tough we will always go back to what makes us feel comfortable even if that is aflredo with a side of cheese curls (don’t judge). Having your systems and plan in place gives you the structure and guidance to move forward each day. Quite simply it helps you know what to do, what to eat, when to eat, etc.
Take the time before your first day to create a plan. If you don’t have your systems and plan in place then stop what you are doing right now and do this. You will thank me later.
3. Don’t put an end date on your weight loss
It is only natural to say I want to lose “this amount” by “this date” – that is how we are programmed. “The two week butt blast diet” or “30 day shred” or “lose 2 dress sizes in 2 weeks” is all we see in the media so it is no wonder we immediately feel like we need to put an end date on our weight loss. Personally, I think this puts way to much pressure on the process. What if you don’t meet your goal by that date? Does that mean you are a failure and you should give up? Heck no! Changing your lifestyle is a lifelong process – it is never over. Give yourself the freedom to move through that process at your own pace. Don’t rush. I have said a million times, slow and steady wins the weight loss race.
4. Don’t try to change your entire life in one day
Like I said changing your lifestyle is a process that takes time. More than likely you have developed a lot of habits that need to be replaced. It is unrealistic to think they can or will be changed overnight. Each day do what you can and of course do your best. Over time by making little changes you will change your life – I promise.
5. Focus on habits not weight
I know we just listed out our weight so for me to say don’t focus on weight sounds a little hypocritical. The thing is staring at the scale is not going to help us lose weight. So while getting on the scale helps to measure progress creating healthy habits is what moves that progress forward. As I said earlier don’t try to change all your habits at once or to soon. Pick 1 or 2 at time, implement them into your lifestyle, then move on to others. The goal is for these habits to become a part of your natural routine. To give you an example, I really need to make fitness a habit. Right now, I am having a very difficult time getting on my treadmill in the morning. I would rather sit on the couch, drink coffee, and hang out with hubs. While I love my morning time with Matt this is a habit I need to change. Morning is my only time to exercise so if don’t do it then I won’t work out at all. I know replacing coffee hour with power walking will have a huge positive impact on my weight loss goals. Therefore, it is about the habits not the weight.
6. Create a daily to do list for your new lifestyle
I am slightly obsessed with to do lists. As a busy working mom if I did not have them I would be spinning in circles all day not knowing what to do first. I found when I write things out they are more likely to happen and the same concept goes with my healthy lifestyle Of course, I don’t really write it down I use an app for that 🙂 You can break all your list by categories then add reminders. So if I need to remember to take chicken out I would just put that in my errands app, set a due date and reminder, then whola it is out of my head and will not be forgotten. Wow I just realized I wrote about setting a reminder to take chicken out. Oh the life of mom. I swear I used to be cool.
Don’t get discourage if the first day, week, or month did not go as planned. I don’t mean to sound like a broken record but again changing your lifestyle and habits takes time. Start by making small changes and overtime all of those small changes will add up to big results.
How was your first day? What other tips do you have?
Peggy says
i loved this post. In fact I recently tried to eat really healthy and ended up in a mini binge because I craved my old foods. Change takes time and I am learning to schedule in things I really enjoy. The right amounts are safe for me. Deprivation isn’t.
Nadia says
I think 1st days are usually the hardest, a big commitment. I will focus on consciously making good choices and writing down what I eat. Wish me luck.
Alyssa Stewart says
Day 1 was rough. I was hungry all day, but avoided snacking on stuff that wasn’t planned. I’m assuming that my stomach is getting used to less food which is why I’m hungry all the time. I did maintain my desired calorie count, and managed to drink all 8 cups of water that I needed. It’s a work in progress!
Anita Howard says
I took some of your ideas and put them in a chart format. I would love to send them to you. Checklists work for me. Today is day 1 for me. I am 66 years old and it is very difficult. If you send me an email, I will send you the charts I made in word format.
Hannah says
I’m at day one again. I’m deployed and due to limited food options, am not always able to comply with my paleo life style. It’s rough! Every day I find that I’m fighting myself. The convenience items bought and placed in the shops are total crap, and I’ve put on 10 lbs since arriving on station. I go home soon, though not too soon. I have a good chunk of time to turn me back around, and I sincerely appreciate your page and your recipes. This has helped me to see things a little differently on a day that I really needed it. Thanks. 🙂
Sherry says
I using your Tuesday as my weigh in day. I use My Fitness Pal, I’m also a WW lifetime member who is above her goal, and due to finances not able to pay for meetings at this time. I’ve started Day 1 many times, but I agree with you on getting the systems in place to be successful. Before I would of said well I can’t have ww, or gym membership so why should I bother, I can’t do this. Positive self talk needs to be there, and I can do this on my own with help from your blog and My Fitness Pal, and setting a realistic goal. Thank you for posting!!
Renee VanEpps says
I think you’ve really hit the nail on the head. My biggest issue is lack of exercise, and like you, I would rather have my “me” time in the morning with coffee, my daughter, and my email/Farmville!!!! But I’m ashamed of the example I’m setting for my little girl, and I’m ashamed of how much weight I have regained. Definitely ready to start feeling better about myself. Thanks for the motivational thoughts/plans, etc 🙂
Debrah Kelly-Pospisil says
Day 1…I am adding be flexible to my plan. Today is my weigh in day @ weight watchers and I fully intended to go weigh in today & stay for meeting. Then I realized this is the 1st Thursday of the month…I just recently agreed to set aside the 1st Thursday as a 1/2 day of prayer. I also agreed to skype share a dvd for an upcoming bible study and tomorrow is when I will get an opportunity to practice with one of the leaders before class begins next week. So I need to set things up today so I’ll be ready. I missed my morning work-out (a 15 minuted dvd) and walk…missed my meeting. I will be able to do the 15 minute dvd later today and plan on doing at least 2 work-outs. Tomorrow I will get weighed in and hopefully will be able to resume schedule next week.
Amy says
Day 1 went well for me, main habit I’m focusing on is exercising regularly so yesterday began with a 3-mile walk dvd, yeah I started! 🙂 I set a goal of exercising 4 days a week, I think it is a doable goal for me. You are so right about setting practical, reachable goals, I feel nervous enough just making a goal down on paper, if I overdo it it’s just promising failure, so careful thinking is important. The longest I’ve ever gone with consistent exercising is 3 months at a time, so a good fitness habit is my focus for this year.
Jennie says
Day 1 went well. Weight Watcher’s recommends that its members track all the food that is consumed. This serves several purposes, but the most important to me is to remain accountable and also to reveal patterns in my food consumption. The level of awareness that results enables me to review weeks where I do really well as well as those where I might go off the train tracks akin to derailment. The whole idea for me is to consistently develop better and healthier eating and lifestyle habits overall. Every day won’t be a success, but I am going to try my hardest to stay the course. I successfully tracked my food and kept to my “points plus” allotment for the first day. (Yay me!) Every day is a new day, and every day gives me a new chance to continue on my weight loss/better health journey.
Day 2 is underway. I appreciate having your blog and of course recipes at my disposal as part of a much larger support system I have in place through Weight Watcher’s meetings in my community as well as a WW community of friends online that I can (and do) reach out to and get the support so desperately required to be successful. Thanks, Tami. Your recipes are outstanding, and your positive outlook and continued presence online have been and will continue to be a great resource–inspirational–to me and others :-).
p.s. I also got in a two mile walk on my treadmill on Day 2. That’s another goal of mine as well; that is, to maintain regular physical activity.