The 3 Simple Things that Finally Worked to Lose 20 Pounds After Failing for Years
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Have you ever felt like you're on a never-ending roller coaster when it comes to losing weight?
That was me – riding the ups and downs of yo-yo dieting, with those stubborn pounds clinging on like they owned the place. I know the struggle all too well, the constant battle where your scale seems more like a fickle frenemy than a reliable tool.
After what felt like a gazillion attempts, I finally cracked the code and managed to wave goodbye to 20 pounds and, more importantly, keep thew weight off permanently!
It's not just about shedding weight - it's about finding ways to keep it off for the long haul and maintaining a sustainable and healthy way of eating. And don't worry, I'm not here to keep secrets. I'm spilling the beans on the three simple things that turned my health dreams into a reality.
In this blog post, I’m sharing the 3 simple things that allowed me to lose 20 pounds in 3 months and keep the weight off for good. I’ll be covering:
My unique health journey and how I lost 20 pounds in 3 months (and kept it off for good!)
The 3 simple things you can do to start losing weight
How to get started and ensure your success
Are you fed up with the weight loss merry-go-round? Ready for some real talk on effective weight loss solutions? Stick around as I dive deep into these game-changing methods that helped me level up my health and send those extra pounds packing for good.
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How I Lost 20 Pounds in 3 Months and Have Kept It Off For Good
In 2018, I encountered significant health challenges that affected my daily life, including persistent joint discomfort, cognitive difficulties, unstable blood sugar levels, and severe fatigue. These symptoms had become an unwelcome constant in my life, and I initially resigned myself to accepting them as permanent conditions.
Determined to improve my well-being, I immersed myself in researching evidence-based nutritional approaches that promoted sustainable health outcomes. Through extensive investigation, I consistently found the Mediterranean diet emerging as one of the world's most scientifically validated dietary patterns. This led me to make a pivotal decision in 2020 to transition to a Mediterranean-based eating approach.
The implementation of Mediterranean dietary principles yielded remarkable results almost immediately.
The transformation was profound: my energy levels increased significantly, my sleep quality improved dramatically, and my complexion became notably clearer and more radiant, resolving long-standing skin concerns. These positive changes were achieved through a balanced, sustainable approach to nutrition.
The remarkable improvements in my health inspired me to compile and refine the recipes that had contributed to my transformation. Witnessing firsthand the powerful impact of this dietary approach on both my physical and mental well-being, I felt compelled to share these resources with others who might be experiencing similar challenges.
This personal journey of health transformation through Mediterranean dietary principles became the foundation for Beyond the Brambleberry. Today, I am privileged to share these evidence-based strategies and carefully curated recipes, with the sincere hope that others can experience the same transformative benefits that have so profoundly improved my quality of life.
The 3 Simple Things That Finally Worked to Lose 20 Pounds After Failing for Years
The three things that finally worked for me to regain my health and lose 20 pounds in just 3 months include:
Figuring out my unique caloric needs for each day
Adjusting my macros to eat a moderate protein, high fat, low(er) carb diet
Eating a Mediterranean-based diet
Ready to get started? I’m going to show you how to do these very things and be successful in reaching your unique health goals.
And if you are ready to go ALL IN on your health journey today (with my support!), check out the 30-Day Mediterranean Meal Plan I created to help you reach your health goals in a balanced and sustainable way.
How to Get Started and Ensure Your Success
I want you to be successful in your journey and not feel the frustration that I went through. I want you to find success and reach your health and weight loss goals! I am here for you, and I am going to show you exactly how to get started.
Step 1: Figure Out Your Unique Calorie & Macro Goals
When it comes to achieving sustainable weight loss and overall well-being, setting personalized calorie targets and optimizing macronutrient ratios play a pivotal role in tailoring your nutrition approach to your body's specific needs. For me, this involved embracing the principles of a Mediterranean-based diet while customizing my caloric goals and adjusting my macros to support my weight loss journey.
The Importance of Personalized Nutrition
Understanding the significance of personalized nutrition allowed me to move beyond generic diet plans and truly cater to what my body required for effective weight management. By determining my unique caloric needs, I was able to establish a realistic and sustainable target for daily energy intake, which ultimately supported my weight loss goals without compromising my overall health.
Optimizing Macronutrient Ratios
In addition to personalized calorie targets, adjusting macronutrient ratios was a game-changer in refining my dietary approach. Focusing on moderate protein, high fat, and low carb consumption aligned with the core principles of the Mediterranean-based diet while promoting satiety and steady energy levels throughout the day. This strategic balance of macronutrients not only supported my weight loss efforts but also contributed to an overall improvement in my well-being.
I show you exactly how to figure out your unique calorie and macro needs in my blog post How to Calculate Your Macros.
Step 2: Use a Diary To Monitor Daily Food Intake
Once you know your unique calorie and macro goals, the next step is to keep track of them each day. Monitoring daily food intake and ensuring alignment with my personalized caloric goals and adjusted macros became significantly more manageable through the use of a popular nutrition tracking app like MyFitnessPal. This tool empowered me to stay mindful of my nutritional choices, track my progress, and make informed adjustments as needed. By leveraging technology in this manner, I gained valuable insights into how different foods impacted my overall caloric intake and macronutrient distribution, allowing me to make more conscious decisions in line with my goals.
By emphasizing the importance of setting unique caloric goals, optimizing macronutrient ratios, and utilizing nutrition tracking apps for support, I was able to achieve sustainable weight loss results while prioritizing long-term well-being. I show you how to create a free MyFitness Pal account and set up your calorie/macro goals in my post How to Count Calories and Macros Using MyFitness Pal.
Step 3: Eat a Mediterranean-Based Diet
Diving into the heart of my transformation, let's talk about the Mediterranean diet. This isn't just a diet; it's a way of life that includes diverse foods that are as good for your waistline as they are for your heart, brain, and mood. Here’s why it’s such a winner:
Rich in fruits and vegetables: These natural goodies are low in calories but high in nutrients and fiber, which means they fill you up without weighing you down.
Healthy fats: Think olive oil, nuts, and avocados. These aren't just tasty; they help keep you satisfied and can curb overeating.
Whole grains: These are the carbs you shouldn't fear. They digest slowly, thereby preventing spikes in blood sugar that can lead to hunger pangs.
Lean proteins: From fish to legumes, these building blocks help repair and maintain muscle mass, making them crucial for a metabolism that's functioning at its very best.
It’s not just about what you eat but also how you eat. The Mediterranean way encourages enjoying meals with others and taking pleasure in each bite, which leads to mindful eating—a key player in weight management.
By melding these principles with my daily habits, weight loss became an enjoyable journey rather than a grueling battle.
Embracing Real, Whole Foods
Let's dive right into the heart of my transformation: swapping out processed foods for a rainbow of real, whole foods that Mother Nature kindly provides.
Picture the Mediterranean diet food pyramid—fruits, veggies, whole grains, nuts, and seeds reigning at the base, with fish and lean meats just above. That visual became my grocery list, steering me away from the inner aisles of supermarkets where packaged goods lurk, and toward the vibrant perimeter where fresh produce abounds.
Shifting to Unprocessed Ingredients
My journey started by embracing foods as close to their natural state as possible. I started reaching for:
Fresh fruits like apples and berries over sugary snacks
A variety of vegetables, both raw and cooked, instead of fast food
Whole grains such as quinoa and brown rice in place of white bread
Quality sources of protein like fish and legumes
The Unexpected Perks
The benefits of whole foods stretched far beyond weight loss. I noticed:
Digestion was no longer a daily battle; fiber-rich whole foods helped keep things moving smoothly.
Energy levels skyrocketed. With fewer sugar crashes from processed foods, my vitality was consistent throughout the day.
Skin clarity improved—hello natural glow!
Meal planning is your best friend when it comes to incorporating more whole foods into your diet. Here's how I do it:
Set aside time each week to plan out your meals—consistency is key!
Choose recipes based on the Mediterranean diet food pyramid—this ensures a variety of nutrients and flavors.
Prep in batches—cook grains or chop veggies in advance to save time during busy weekdays.
By focusing on these elements, my approach to eating shifted from calorie-counting obsessions to relishing the abundance of choices nature offers. This wasn't just about shedding pounds; it was about fostering a sustainable lifestyle brimming with wholesome goodness.
If you are ready to take the step towards living a healthier life and reaching your health and weight loss goals, check out my 30-Day Mediterranean Meal Plan, designed to help you reach your goals in a simple, healthy, delicious way.
Additionally, these articles from Beyond the Brambleberry can help you get started on your health journey:
Bonus Tip: Sustain Long-Term Success with Mindful Eating Habits
We've all been there… halfway through a meal and suddenly realizing you don't remember eating half of it. This is where mindful eating comes into play.
Mindful eating is about paying attention to every aspect of your food and the act of eating it. It's about appreciating the color, texture, and flavor of the food on your plate. It's also about listening to your body's hunger cues and knowing when you're satisfied, not just full.
Mindful eating played a significant role in my weight loss journey. It helped me control portions and manage emotional triggers that often led to overeating. But more than that, it allowed me to develop a healthier relationship with food.
Embrace a Mindful Approach to Eating
How did I do it? Here are some techniques that worked for me:
Mindful Chewing: This involves chewing each bite thoroughly before swallowing. Not only does this help in better digestion but it also allows you to really taste your food.
Using All Senses: Engage all of your senses while eating. Look at your food, touch it, smell it, listen to the sounds it makes while you chew and, of course, taste every single bite.
Eating Slowly: This gives your body time to send satiety signals to your brain before you overeat.
Pausing Before Eating: Take a moment before eating to express gratitude for your meal. This can make the experience more enjoyable and satisfying.
Implementing these strategies was not an overnight process - I had to consciously remind myself to slow down, chew thoroughly and appreciate my meals. But over time, these habits became second nature.
The Benefits Beyond Weight Loss
Mindful eating brought about unexpected benefits beyond just weight loss:
Reduced Cravings: By paying attention to what I was eating, I noticed that my cravings for unhealthy foods diminished.
Improved Digestion: Slower eating and thorough chewing help in better digestion and nutrient absorption.
Stress Management: Eating mindfully helped me manage stress more effectively. The act of focusing on the food and the act of eating can be very calming and therapeutic.
I know it might seem a bit intimidating to add another 'task' to your already busy day, but trust me, it's worth it. You don't have to do it perfectly from day one, just start by trying one technique at a time and you'll soon notice the difference. So next time you sit down for a meal, try to really savor every bite - your body (and your waistline) will thank you!
Embarking on a new eating pattern can be overwhelming, but with my 30-Day Mediterranean Meal Plan at your side, you can dive in with confidence. This comprehensive guide is more than just a book description; it's a treasure trove of culinary inspiration with over 80 recipes that adhere to the heart-healthy principles of the Mediterranean diet. Each recipe is designed not only to deliver mouthwatering flavor but also to promote satiety and health benefits, aligning perfectly with your weight loss goals. Embrace this variety-packed meal plan for a day or a month; either way, you're in for a delicious journey to better health.
Conclusion
I hope you're feeling inspired and motivated to take action on your weight loss journey. Remember, successful weight loss is not about quick fixes or restrictive diets; it's about making sustainable changes that you can maintain for the long term.
But let me be clear: it wasn't always easy. It took patience, consistency, and a willingness to listen to my body's needs. There were days when I stumbled or felt frustrated, but I kept going because I knew that this was a sustainable approach that would benefit not just my weight loss goals but also my overall health and well-being.
So if you're ready to break free from the cycle of weight loss failure and discover a lifestyle that nourishes your body and mind, I invite you to join me on this journey. Embrace the power of the Mediterranean lifestyle with its focus on real, whole foods, balanced nutrition, and mindful eating - as a sustainable path towards improved health and well-being. You have the power to transform your life and achieve the healthy, vibrant body you deserve.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By understanding what my body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
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