What the heck does that even mean, “Lifestyle change?” Every legitimate fitness person ever, typically preaches the same general message when it comes to weight loss. These 2 simple words, are repeated over and over in top tips and tricks, magazine articles, and interviews…lifestyle change.
Two years ago, if you had asked me what lifestyle change meant, this is what I pictured: Everyday, for the rest of my life, I must wake up and do at least 15 minutes of morning yoga and meditation. Next, I will float into the kitchen, and whip up an Instagram worthy Acai bowl, complete with fresh slices of kiwi and perfectly placed strips of chia seeds. After I’ve nourished my body with a bounty of fruits and vegetables, I will go on a brief 6 mile run. I’ll be wearing a perfectly matched outfit, and I’ll end my run, looking like a goddess. Then, I will make my way home to stuff my face full of kale, quinoa, and green juice. I’ll have to repeat this routine day in, and day out for the rest of my life. A perfect specimen of health and fitness.
It honestly sounded exhausting! I spent my days taking Levi to school with greasy hair, a newborn attached to me 24/7, pumping, sleeping, eating, and watching TV. I felt like it took everything in me, to just get through the week. Between work and family, I was totally drained, and the only thing that the aforementioned lifestyle seemed like to me, was more work. I had no visions whatsoever of spending my mornings in the gym and my days eating steamed broccoli and boiled chicken. But I knew that I did have to start getting some of the weight off, if only to have more energy. I could still remember what my body had felt like at 150 lbs. That was the lowest weight I had been able to achieve after taking Phentermine, and even though I was far from healthy, just being at a lower weight, I remembered that I physically felt better.
That’s what I was trying to get back to, but this time, I really couldn’t muster the energy to go nuts from day one. I knew I wanted to do flexible dietingeventually, because I had dabbled in it before I had gained all of my weight back. A friend had made me a meal plan years before, but I knew in order to make long term progress, I was going to need to learn how to do it for myself. That being said, when I first started my weight loss journey, I wasn’t quite ready for flexible dieting yet. I needed to take it slow. I had a lot on my plate, and I felt like going hardcore right from the start, was just setting myself up for failure.
Taking Baby Steps
There were certain habits that I knew would have to change. Common sense things, that would need to be adjusted, if I wanted to reach my goal. One of those things was sweet tea. Whenever I would eat at a restaurant, when the waitress asked me what I wanted to drink, it was almost like a reflex. I couldn’t help it! Asking me what I wanted to drink, was like asking me my name. Auto response: Sweet Tea. I finally realized, that by drinking Sweet Tea with every meal, I was adding hundreds of calories into my day. Those were calories that I could’ve been eating that would’ve actually filled me up. I knew that was a pretty obvious habit that I would need to change. I knew I could still have it sometimes, like with a “cheat meal”. I just couldn’t have it all the time, and reach my goals.
One of the next things I did, was to start planning my meals ahead of time. Actually making a grocery list, doing meal prep, and eating the foods that were on my plan. This was a huge adjustment for me, and this was something I started practicing before I was actually tracking macros. I still couldn’t wrap my brain around macros, but I was just getting into the habit of doing meal prep and actually eating what I intended to. I had to practice every day. I had to practice NOT finishing my kid’s food that they left on their plate, not nibbling on their goldfish crackers, and not picking at all of the treats left around at work.
Looking at how I was eating before, it’s easy to see how these small changes alone, helped me to start seeing progress. I started losing weight, little by little. As my weight began to drop, I started to want more. If I had been able to see results from these small changes, I wanted to see what I was capable of when I really dialed in my food, and I started going to the gym.
That’s when I started really learning how to track my macros, and I decided that I would start working out at Planet Fitness. I knew several people who worked out there, and they all loved it. And let’s be honest, it was cheap and involved very little commitment, so if I flaked out again like I usually did, no harm no foul! I truly felt like this time was different though.
I really wanted to stick with it and see it all the way through. I was so sure, that I walked straight into that Planet Fitness at just over 200 pounds, and asked for a size small t-shirt. That girl working the desk and I, both knew that I wasn’t a small. But I knew I intended to be!
I started out doing the 30 minute workout at Planet Fitness, stalking other gym-goers to see what machines they used, and how they used them. Then I moved onto doing a workout plan from Jamie Eason, and eventually put together my own workout routines based on which exercises I enjoyed the most for each muscle group, and what I felt were the most effective. Eventually I switched to a larger gym that offered childcare, because after working out at Planet Fitness for a year, I knew that this was a habit I wanted to continue, and I wanted to be able to go without having to find someone to watch Tyson while I went.
As the weeks went on, and I kept stacking one new habit on top of the next, eventually those small changes here and there, have amounted to some big results. So here’s the part of the blog where I throw in a weird example. Hear me out!
When I was preparing to go back to work after maternity leave, I knew I was going to need to start pumping, so that I would have enough milk to send with Tyson on the days that I worked. I hadn’t made it very far into breastfeeding with Levi, so this time I was determined to make it work. So when Tyson was about 3 weeks old, I started pumping after each of his feedings. Day one of pumping began. I awkwardly strapped in, went into full dairy cow mode, and patiently waited. After 20 minutes, I looked down to inspect the fruits of my labor…one measly ounce. Not one ounce from each boob…one ounce total. This was not going to be easy. I was determined though, and stuck with it, pumping after each of his feedings for the rest of the day. The next time was the same, one ounce. Each time I pumped, I only was able to get one stinking ounce. But I kept adding ounce on ounce, until the end of the day I had one whole 4 ounce bottle. It seemed like it was going to take forever to get any kind of stash going! I kept with it though, and even though most days I could only pump 1-2 ounces after each feeding, by the time I went back to work a month later, I had 100 ounces in the freezer!
The point is, small things eventually add up to big things! Ounce by ounce, I stored up a good amount of milk, and it was the same with weight loss, I just kept collecting pound after pound making little changes here and there. Tweaking things as I went along, until now I’ve lost a total of 112 pounds.
Two short years later, my daily routine has completely changed from what it used to be, and it happened so gradually, that I didn’t even see it coming! It didn’t happen overnight, it happened one little habit change at a time. Two years ago, my typical morning involved taking Levi to school, taking care of Tyson, and eating and sleeping as much as possible throughout the day. That was all I felt like I could handle. Now I routinely hit the gym 3-4 days a week, immediately after taking Levi to school. I get groceries regularly, and meal prep every week. Sometimes, when people congratulate me on all of my hard work, I almost feel like a fraud. Intellectually, I know that losing 112 pounds with diet and exercise is not easy. I know that it takes dedication and discipline to form new habits. But because I did it gradually, and didn’t try to fix every one of my bad habits at the same time, it really doesn’t seem to me like it was all that difficult! I just let myself naturally progress at my own pace, as I craved results more and more. I knew what my ultimate goal was, but this time I wasn’t in a huge rush to get there. I knew scientifically that I would reach my goal in time, I just had to actually give my body the consistent nutrition and time to get there.
Lifestyle Change In a Nutshell
Now if you ask me what does “lifestyle change” mean I would explain it like this: It’s not about eating perfectly, or spending hours everyday in the gym for the rest of your life. It’s about forming new maintainable habits that support the body and life that you want to have outside of your fitness routine. Lifestyle change is about finding a balance between reaching your health and fitness goals, while still living your life.
How you truly change your lifestyle, is just by stacking one new habit on top of the next. You get there by continuing to build and add on new goals. Pushing a little farther and a little farther, as you feel like you’re ready for a new challenge. Now that I’m at a point where weight loss isn’t necessarily the goal anymore, I can continue to make progress with new goals.
My new goals, are continuing to share my story and hopefully help others, to keep pushing myself with my level of fitness, to keep adding in more whole foods and vegetables into my day, and to get my Personal Training and Nutritionist certifications. Outside of fitness, my goals are to continue using my new body to experience life with my family. Enjoying days at the pool, trips to the beach, and hiking with my husband, and being able to fully enjoy those experiences without my body holding me back, because that’s what true lifestyle change is all about.