Everyone’s weight loss journey is different. However, there’s some giveaway or a weight loss tip to learn from it. Melissa Gardner, a Utah-based fitness influencer and mother of two, recently shared a comprehensive guide on Instagram detailing the steps she would take to lose 22 kilograms again. Her video, titled “If I had to lose 22 kg weight all over again, here is what I would do,” is going viral because it outlines several strategies to keep you throughout your weight loss journey.
Calculate calories
Keeping a tab on your calories is the best way to judge your physical need for it according to your body mass index. Gardner emphasized the importance of having an expert calculate macros to ensure accurate deficit tracking. She suggested using YouTube as a learning resource to understand macro tracking better.
“I would have someone who knows what they’re doing calculate my macros, so I wasn’t guessing or checking what my deficit was. I would then YouTube how to track my macros and learn about it as much as I can, so I can adhere to my deficit as often as possible. You don’t have to track your calories or macros to be in a calorie deficit; it’s just a tool I like to use, and I feel like it’s the most freeing tool,” Gardner shared.
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Schedule workouts
Workouts need to be consistent when you’re trying to get back in shape. Fixing a time that best suits your daily routine is the way to never miss out on your exercise. It requires a certain level of push and motivation, but you need to remind yourself that you got this. The significance of time management and scheduling workouts is a non-negotiable commitments. Gardner recommended identifying accountability partners and gradually increasing workout intensity as progress is made.
The fitness influencer detailed her preferred workout routine, which includes running three days a week – two short sessions and one long session – along with lifting weights at least three days a week.
Nosh on protein
Protein is the building block of muscles. Thus, replacing carbs with protein will make you leaner in no time. Protein also has the tendency to keep you full for longer and prevent mid day hunger pangs and cravings.
“I would focus on making my protein meals dense so I can feel fuller, faster, and longer. I would add fibre to also help with satiety (fullness) and gut health. I would add my favourite pre-workout to make waking up easier,” Melissa explained in her Instagram post.
Have realistic expectations
You will eventually fit into your old dress, but having real expectations is the key to moving forward with your weight loss plan. Give your body time to heal and show up to your workout every day. Listen to your body and its needs, and stay hopeful for fitness.
Gardner emphasized the importance of maintaining realistic expectations during the weight loss journey. “I would remind myself how I didn’t gain the weight in 6 months and how it’ll take more than 6 months to come off. I would remind myself that this was a lifestyle and I was stepping into being a new, healthier, fitter version of myself and that routine matters, that I MATTER.”
Say kind words to yourself
Being kind to yourself is one thing that will never let you down. Always remember you’re trying to lose weight for yourself and your good, healthy days ahead, not to impress people or fall into their expectations of a healthy body.
Melissa highlighted the importance of self-accountability and commitment. “I would remind myself who I am; I am the type of person who follows through on her word, especially to myself, as often as I can.”
The influencer recommended seeking guidance to develop necessary skills for maintaining fitness priorities when life becomes challenging. She says, “I would have someone teach me the skills that I lack so that I can make this a priority when life seems to get in the way or I am too busy.”
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