My Miracle 15 Pound Quick Weight Loss

I generally avoid making New Year's resolutions for weight loss or getting in shape, and try to avoid the gym in January, since it's so crowded with people trying to get thin quickly. But when my gym did an eight-week weight loss challenge this fall, I took the opportunity to improve my exercise and eating habits. I didn't consider it a diet, but a lifestyle change. Having the competitive challenge and the chance for prize money for losing weight provided the motivation I needed. My goal entering the weight loss challenge was to lose 10 pounds and 2 inches off my waist, and I ended up losing over 15 pounds and three inches off my waist in eight weeks. I took second place in the competition, and fit into my favorite jeans again. Here are some of my miracle weight loss secrets. The greatest miracle of weight loss is that following the simple algorithm of eat less, exercise more, and eat veggies really does work!

Miracle weight loss secret #1: do your math!

Fewer calories in, more calories out means faster weight loss. I wanted to make changes that would be sustainable over the long term at a slightly lower intensity level and revamped both my eating and exercise habits. My goal was to have a 750 calorie deficit per day, cutting back 400 calories on my food intake and exercising 350 calories worth of work. This would lead to an average 1 ½ pound weight loss per week, a reasonable and healthy rate which I would be less likely to rebound from. Calorie Count was a great resource in tracking intake, daily calorie burn, and especially how balanced my diet was.

Miracle weight loss secret #2: eat your veggies!

Fruits and vegetables are rich in fiber, phytonutrients, vitamins, and minerals. My target was a minimum of one serving of fruit or vegetables with every meal and snack. Berries in oatmeal, spinach in a breakfast omelet, salads with lunch, and two veggies with dinner were all tasty choices. I would wash produce as soon as I got home from the grocery store, and put a container of ready-to-eat pea pods in the front of the fridge and prewashed lettuce in the crisper ready to grab. With already prepared and washed vegetables, I was much more likely to eat them.

Miracle weight loss secret #3: we can work it out!

I love yoga, but needed to increase the intensity of my workouts. I started wearing a pedometer, having heard that simply wearing a pedometer increases the distance walked daily. I aimed for 30-60 minutes of cardio activities every day. To keep it fresh, I tried some new activities. Zumba turned out to be fun, spinning was great at getting my legs burning but was less fun. I rediscovered step aerobics and in a move outside, found new walking trails in the neighborhood. A heart rate monitor helped me to work in some interval training. I also took the time to fit in at least 60 minutes of weight training per week, usually in two sessions, and 1-2 sessions of yoga weekly to maintain flexibility.

Miracle weight loss secret #4: instant gratification!

The gym was offering a prize for the most weight lost, but I didn't want to wait eight weeks for a prize. I rewarded myself weekly with little indulgences - a bottle of fun colored nail polish, a real-looking temporary tattoo to put on my newly sculpted shoulders, a new shirt, scented lotion. All these helped boost my morale, which in turn helped me to stick to the eating and exercise plan. Seeing my name on the weight loss leader board also helped, given my competitive streak.

Miracle weight loss secret #5: lead us not into temptation

Almost all junk food was banished from the house during the weight loss challenge. I found it easier to resist buying things at the grocery store than to avoid them once they made it into the kitchen. For Halloween, I bought Sweet Tarts, Laffy Taffy, and other candies that I hate, to pass out to the trick-or-treaters. Avoidance really helped.

Miracle weight loss secret #6: enjoy eating

I ate healthy food during my diet, but only ate food that I truly enjoyed eating: crispy lettuce with a little bit of really good dressing, fabulous Fuji apples, curried chicken, and other flavorful and satisfying things. 100 calories a day were saved for pure enjoyment. My treats were a square of premium dark chocolate, a glass of red wine, or a nonfat latte with sugar free syrup from my favorite coffee shop. Occasionally I would skip my treat for two days then get a kiddie-sized scoop of ice cream from a local shop that has specialty ice cream flavors. Whatever I put in my mouth, I ate slowly. Eating in the car or in front of the T.V. was off limits, and I tried to eat as often as possible at the dining room table.

My revamped exercise and eating paid off big, with almost two pounds weight loss per week. I've been able to maintain many of the changes, and in addition to the weight loss, my skin has improved, I have far more energy, and feel happier. Whether you challenge yourself to get in shape for New Year's or any time of year, try my "secrets" and enjoy the fabulous results.

Calorie Count website provides calculators and online meal and exercise tracking