I believe that having a routine is the foundation of losing weight and keeping it off for life. You need a

weight loss routine

. Routines are so powerful because they are your daily habits, and you build these habits through repetition.

As some of you who have been listening to my podcasts from the beginning may already be familiar with my story but the truth is I did struggle with my weight all through out my life and unfortunately when I was growing up I did not have ‘healthy routines’ so now that I am older I have to work harder to achieve the desired results.

My theory is that things that you did when you were a teenager actually stick with you for the remainder of your life. Thats why it is so easy to spit of the lyrics of some of your favorite songs from that age, and that is why so many people are passionate about their ‘high-school’ days.

When I was in my high-school days, I was not in any sports or doing anything active. I was simply going to school coming home eating little debbie cupcakes eating mozzarella sticks, chicken fingers, pop tarts, fast food etc. and I was one of those spoiled children who didn’t have any other chores except for making the bed in the morning. Hence the reason I still absolutely hate doing chores in my adult life….yeah I admit it…adulting just isn’t for me but I have to bite the bullet and do it anyway. I cannot stress enough how important it is for you to build a solid weight loss routine

Then again, I was also a nerd I would like to come home from school, eat the junk food, and waste time on the internet. I absolutely loved surfing the web, reading and learning, and making websites. I also enjoyed playing video games, and spending time alone. These are still some of my favorite things, unfortunately I don’t have enough time in a day to end up doing exactly everything I really want to … but thats just life.

Essentially what I am trying to say here is that if you were someone who was active in your teenage years it is easier to regain that habit even after years of losing touch with it. For example a friend of mine was a dancer and cheerleader when she was in high school so she spent her prime years doing a lot of physical training, and after a decade later of raising kids and being dormant she decided to take a Zumba class and was able to get right back into the action.

She don’t think it is hard committing to routine because she was able to get back in touch with the younger version of herself and bring those elements back into her lifestyle. Now, myself on the other hand …. never being active it is more of a struggle for me. I have to mentally prepare myself a lot more and work at it a little harder but you know what, it is not impossible and there are mind games that you can play on yourself to build the routine to make it more easier and convenient for you to stick to. Once you are able to commit a routine to memory it is as if you get to go on auto-pilot and you don’t have to put too much brain power behind your decision making.

It’s when you start over thinking things is when they become complex and start tempting you to choose the option that is the easy way out. One good book that I would highly recommend you read is The Power of Habit:why we do what we do in life and business by Charles Duhigg it has a lot of fantastic examples and scientific studies about forming habits. I own the book and would have loved to give you some of the neat statistics they had in there, but I cannot find my book right now, so that’s a bummer BUT i will put a reference to the book in the show notes so you will be able to find that at fromfat2that.com/podcast15

Again, my goal today with this podcast is to get you to start thinking about your life and how you can start transitioning it with small increments so that you can start seeing results. If you have ever googled “routines of successful people” you will find that most of them are early birds. Starting your day early can help you get a jump start on things you need to accomplish.

Personally, I enjoy working out in the morning. I wake up around 6am and try to do a workout routine from 6:30-7:30. One of the benefits of getting up early and knocking out your workout is that you don’t have to think about it later in the day. The longer you wait the more opportunities you have for excuses to build up.

Another perk about exercising is that it gives you energy reduces stress and brings you positive vibes so that you can start your day off on the right foot even if you woke up on the wrong side of the bed. But, it also will boost your fat burning to combat foods you consume throughout the day.
Soooo if you are currently NOT a morning person, don’t hate me for talking about building a morning but don’t knock it until you try it. Of course, maybe for the first few days you will feel groggy and not ready for it but later I bet you really will be glad that you made the switch. Again, i’m not saying that you must make the switch to the morning but you might be surprised at the difference it makes in your life overall.

Maybe the habit you decide to build to kick off your weight loss journey is to simply go to the gym 3x a week. Even if you choose to go in the evening, you should start training your mind on how to beat the objections you might create. If you want to ensure that you stick with your commitment then you need to prepare in advance like pack your gym bag up the night before. Don’t go home after work to change clothes, go directly to the gym. Pit stops on the way are just hurdles which can easily turn you back around to go home. Like I said earlier when we start to slack on a routine it is much easier for old habits to creep back in, even after putting all that work in to develop the good habits.

So, before you go from couch potato to athlete on your weight-loss journey take things in small steps. First set up a SMART goal, a smart goal is a specific, measurable, attainable, relevant, and timely. If you have a lot of weight to lose don’t think of it as I have 100lbs I need to lose in 3 months. Instead think of simplifying what it is that you are looking to achieve.

When setting your goals you really need to be realistic as everyone’s weight-loss and fitness journey is different. Personally I am someone who loves food, craves food all the time loves sweets and I am able to maintain my weight through workouts and using willpower on occasion so I don’t stuff my face too often. However, because I still eat these things my body is not perfect sure I could still afford to lose a few pounds but I really enjoy living life at a healthy weight while still being able to indulge in some of my faves. If your goal is to get that bikini body and you need to lose a lot of weight to get there, then you might have to part with some of your favorite foods.

Let’s take the previous example relating to exercise, start by focusing on things that you are not currently doing that are a direct result of weight-loss by starting to incorporate fitness into your lifestyle. Maybe your first goal you set is to hit the gym 3 times per week. Even if you are a busy mother of five there are ways that you CAN fit activity into your life. There will be ways you can sneak an hour of ‘me-time’ into your schedule. Finding time for fitness is investing in yourself, and you don’t even have to go to the gym you can easily do a workout routine from the comfort of your own home 3x per week so setting up that kind of activity goal is reasonable.

SO….right now…get out a piece of paper and jot down what your small goal is that you want to do so that you can start forming a habit out of it. If you don’t have access to pen and paper right now because you are driving… just make a mental note until you have an opportunity to jot it down. This is important for your weight loss routine

envision what kind of changes in your life you will need to do to make that happen, then start writing down and hour by hour breakdown of what you will need to do to hit your targets.
My typical daily breakdown looks like
6am – wake up
6:30 – 7:30 – workout
7:30-8:00 – Shower and get dressed
8:00-8:30 – Make and eat B-fast
9-6 – At the office
6:30-7:30 – Make dinner/clean up/pack lunch for next day
7:30-9:30 – work on my hobbies/projects
9:30- SLEEP

In my routine I try to fit in exercise on a regular basis, I focus on eating quality meals at home, packing my lunch the night before so I can stay on track tomorrow. Having a plan in place reduces your risk of failure. So, I now challenge you to write down a daily breakdown of your day with something new added to your routine that can help you reach that SMART goal you just set.

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