I started working on this post right after my first “Lessons Learned,” and given that I’ve been making some poor diet choices lately, I thought finally posting this would be a good kick in the pants for myself. Maybe it’ll help you too.
Meal Prep: Not Just for Bodybuilders
Do yourself a favor and cook your meals ahead of time. Like I mentioned in my last post, keeping the right foods on hand is crucial. When you’re hungry or on the go, the last thing you want to do is cook. Meal prep not only saves you time during the week but also helps you stay on track and focused on your goals.
A Food Scale Is Your New Best Friend
Once you start tracking calories, a food scale becomes essential. You might think you know what a 4-ounce serving of meat or a 1-ounce serving of cashews looks like, but trust me, you probably don’t. A food scale will bring accuracy to your measurements.
You Actually Need to Cook (Most of the Time)
Please, don’t think you can just order “healthy” items off the menu at restaurants and still lose weight. Can you make smart choices or ask for modifications sometimes? Sure. But that gets old—for you, your dining companions, and the waitstaff. I get it; you can’t be a hermit, and sometimes it’s unavoidable (business travel, anyone?). But don’t make it a habit.
Heck, even when I traveled to Las Vegas, I made time to hit up Whole Foods and grab fresh fruit, vegetables, and healthier prepared foods so I wasn’t stuck eating at buffets every day. That was my first stop. Now that’s dedication.
Set Small Goals, Win Big
Losing weight isn’t easy—if it were, everyone would do it (or at least be successful). Along my journey, I realized that small goals are way easier to achieve. They build motivation and keep you focused.
Before I figured this out, I’d set these huge, lofty 50+ pound goals, which never worked. One or two pounds felt insignificant compared to 50, so it wasn’t very motivating. Setting smaller goals like “I want to lose 5 pounds” or “I want to get under 250 pounds” (if you’re currently around 255) helps you reach those goals faster, figure out what’s working (and what’s not), and then move on to the next challenge.
Once you hit that goal, set another realistic one. Challenge yourself to lose a little more than last time, or aim for another 5-10 pound loss.
Thanks again for reading. I hope you found this helpful. Share your thoughts and “lessons learned” in the comments!
Until next time,
—Sean
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