90 pounds: Helpful Tips 1-4

S o . . . what are the secrets to healthy weight management?

In case you are late to the game, 90 Pounds and Counting is where my life was about 15 years ago.  I was tired, unmotivated and coasting through life.

The follow-up post is available in Part Deux.  Here I discuss my loss of 90 pounds and the other gains I made in life.  Weight loss isn’t just a lower number on a scale.  Meaningful weight loss is about changing your outlook on life.

So we’re going to give you The Secrets straight up.  And for free.  But first, a word from our sponsors.

Just kidding… Truth be told:

  • There’s no “secret”.

→→This is nothing new, and is mostly common sense.

  • You are unique.

→→Celebrities will tout the virtues of V-steaming* or a crimson-foods only diet or whatever fad is hot on the market.

 That is them.

You is you.

  • And no, we don’t have sponsors.  So without further adieu…

N&K’s Tips 1 to 10** for Healthy Weight Management


1) True motivation = YOU.

When I changed my motivation from

…i­mproving my looks 

Gotta: fit into those clothes

Gotta: be a certain size

Gotta: look a certain way

(translation: motivation was to fit in with everyone else)

⇒          ⇒       ⇒    ⇒ ⇒

choosing to live for myself

Must: improve my own physical & mental health

Must: improve the health of my future self

(translation: motivation was to make me better because I choose to do it, not because someone guilted me or told me to),

And I found that my behaviours shifted naturally.

This shift happened a few weeks after I was diagnosed with a serious and chronic condition.  (You can read about that in the first post of the series.)

2) Empower yourself through education & wise choices.

You’re a unique human being. But what makes you you?  Learn about yourself, your habits (bad and good), your family’s health history or your own diseases and disorders.

And, I’m not just talking food and exercise, folks. Surround yourself with like-minded supportive peeps.

Like attracts like. If you want to quit tobacco/caffeine/other drugs or want to train for a marathon or get into school… immerse yo’ fine self with people who are interested in doing the same. (Why do you think support groups are helpful!) If you only hang out with peeps who engage in the behaviours you want to change, how is that support adding value to your life?  We’re not saying replace your old friends by making new ones.  We’re saying… look up and see what other people are out there.

3) Aim for S.M.A.R.T. goals.

My overall goal was to lose 115 pounds. From my first post, you know I was intimidated by this number. Who the heck wouldn’t be!?!

So I broke this down into manageable realistic chunks. Click here to access my SMARTified goal template. In the doc, the gloomy gray goal is untenable.  I show you how I made the goals within arm’s reach (in blue).

4) Implement exercise. Keep it enjoyable & doable.

And try to have a workout buddy!

I started by dancing at home a couple times a week. And later on, when I joined a gym, my co-bootcamp babes kept me accountable when I missed a class.

I slowly worked up to what I do now, which is 6-7 days/week.

P r e v i o u s l y . . . On my workdays, I was on the elliptical, with weights in evening. Zumba on my days off.

N o w .  .  .  I’m training for the 5 km, I’m jogging 3-4x/week. (Mixture of treadmill and outdoors.)  On rest days, I’m swimming. Once weekly I’m at my dessert Zumba class.

That’s it for now, lovelies!

What do you think of our Helpful Tips thus far?
What are your thoughts on fad diets and celebrity toutings?
Please leave a comment below.

The footstuffies:

* yes there is a celebrity that’s advising ladies to steam their Vs.  We need to consciously uncouple from that shizen. You should only steam your food, blocked sinuses and your blackheads.

** We can’t put all 10 in one post. That’s ludicrous!  Why on earth would you be back if you’ve got all 10 tips in your pocket now? So we’ll feature Tips 5-10 over the next few weeks.

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