Aug 315 min read

Winning: How to WIN the Weight loss game.

Winning: How to WIN the Weight Loss Game

Let’s talk about winning. We all love a good victory, don’t we? Whether it’s crushing a workout, resisting that tempting dessert, or hitting a new milestone on the scale, winning feels incredible. But when it comes to weight loss, it can often feel like the odds are stacked against us. So how do you tip the scales (pun intended) in your favor and win the weight loss game? The answer lies in a combination of strategy, support, and a little something I like to call the Power of 13.

The Power of 13: Your Game Plan for Success

If you’ve been around me long enough, you know I’m a firm believer in my Power of 13. It’s not just a catchy phrase; it’s a practical, common-sense approach to living a healthy lifestyle. These 13 essential elements are the foundation of your weight loss journey. They’re like the playbook you need to win the game, covering everything from nutrition and exercise to mindset and accountability.

But what exactly are these 13 elements, and how can they help you win the weight loss game? Let’s break it down:

Cut Portions in Half on Everything but Vegetables: This simple yet powerful rule helps you reduce calorie intake without feeling deprived. By filling your plate with vegetables, you not only cut back on the more calorie-dense foods but also boost your nutrient intake. This approach makes portion control effortless and satisfying.
Move at Least 30 Minutes per Day: Consistent movement is key to keeping your metabolism active and burning calories. Whether it’s a brisk walk, a dance class, or a yoga session, find something you love and make it a non-negotiable part of your day.
Sleep at Least 8 Hours Each Night (Non-Negotiable): Sleep is your secret weapon. Without adequate rest, your body struggles to regulate hunger hormones, making weight loss an uphill battle. Prioritizing sleep helps you stay sharp, energized, and less likely to reach for unhealthy snacks.
Track Your Food and Your Feelings: Awareness is half the battle. By keeping a journal of what you eat and how you feel, you start to notice patterns—like emotional eating or mindless snacking. This insight helps you make informed choices and stay in control of your habits.
Double Your Vegetable Intake: Vegetables are low in calories and high in fiber, making them perfect for weight loss. Doubling up on veggies not only fills you up but also provides essential nutrients that support overall health. Plus, they add color and variety to your plate, keeping meals exciting.
Stretch “On Purpose” 10 to 15 Minutes Every Day: Flexibility and mobility are often overlooked in weight loss, but they’re essential for staying active and avoiding injuries. Daily stretching keeps your muscles limber, reduces tension, and enhances your overall sense of well-being.
Read Something Positive 15 Minutes Every Day: Your mental diet is just as important as your physical one. Reading something uplifting or educational for just 15 minutes a day keeps your mindset positive and motivated, which is crucial when you’re working towards your goals.
Learn About and Incorporate Healthy Fats Each Day: Not all fats are created equal. Incorporating healthy fats like avocados, nuts, and olive oil can actually help you lose weight by keeping you full and satisfied. These fats are also essential for brain health and hormone regulation.
Eat Fruit, Portion Controlled, Each Day: Fruit is nature’s candy—packed with vitamins, fiber, and natural sweetness. By enjoying fruit in controlled portions, you satisfy your sweet tooth while fueling your body with essential nutrients.
Create Boundaries and Enforce Them: Boundaries are your defense against self-sabotage. Whether it’s saying no to late-night snacking or setting a time limit on social media, enforcing boundaries helps you stay focused on your goals.
Weight-Bearing Activity 15 to 30 Minutes Per Day, 2 Days a Week: Strength training is key to building muscle, boosting metabolism, and maintaining bone health. Incorporating weight-bearing activities twice a week helps you tone up and burn more calories even at rest.
Limit White Foods: Sugar, Salt, Flour, Rice, and Pasta: These foods can spike your blood sugar and lead to cravings. By limiting white foods, you stabilize your energy levels and reduce the risk of overeating, making weight loss more manageable.
Pause and Be Mindful Every Day: Mindfulness is your anchor. Taking a few moments each day to pause, breathe, and reflect helps you stay present and focused on your goals. It’s a powerful tool for reducing stress and making intentional choices.

Support Groups: Your Teammates in the Journey

No one wins a game alone. Even the greatest athletes have a team behind them, cheering them on and holding them accountable. That’s where support groups come in. Being part of a community of like-minded individuals who are on the same journey as you creates a sense of accountability and camaraderie that’s hard to find anywhere else.

In our Always On Your Side Support Groups, we create a safe space where you can share your struggles, celebrate your victories, and get the encouragement you need to keep moving forward. Imagine walking into a room (even a virtual one) where everyone gets what you’re going through because they’ve been there too. It’s like a shot of motivation straight to the heart.

One-on-One Coaching: Personalized Support to Break the Cycle

Sometimes, self-sabotage is so ingrained that you need a little extra help to break free. That’s where one-on-one coaching comes in. With personalized coaching, we get to the root of your self-sabotaging behaviors and develop strategies tailored specifically to you.

Maybe you struggle with consistency. Maybe you’re great at starting strong but lose steam halfway through. In our coaching sessions, we’ll work together to create a plan that keeps you on track, no matter what life throws your way. We’ll focus on setting realistic goals, building new habits, and creating a mindset that supports your success.

Combining Forces: The Ultimate Strategy for Success

Here’s the magic—when you combine the Power of 13, support groups, and one-on-one coaching, you create a trifecta of support that’s nearly impossible to beat. It’s like having a personal trainer, a cheerleading squad, and a playbook for success all rolled into one.

So, if you’re ready to start winning the weight loss game, I encourage you to tap into these resources. Join a support group, schedule a coaching session, and start living the Power of 13. Remember, you don’t have to do this alone, and you don’t have to be perfect. You just have to be willing to take that first step.

Take Action Today

If you’ve been struggling with self-sabotage, now is the time to take action. Join one of our Always On Your Side Support Groups or book a one-on-one coaching session. Together, we’ll overcome the obstacles standing in your way and create the healthy, vibrant life you deserve.

Let me help you 💜,