Embarking on a Weight Loss Journey: Why It Matters

Obesity is an issue. According to the CDC, being overweight has clear physical and mental drawbacks. Multiple other respected, long-established organizations recognize the negative consequences of obesity.

Individuals ought to live happy, healthy, and fulfilling lives. That’s why I want to share weight loss tips and strategies today.

Losing weight is an accessible, direct way to increase happiness, health, and confidence. Although difficult, weight loss is easier than other alternatives regarding self-improvement. Additionally, weight loss is relatively cheap to do.

In this post, I discuss some underlying causes of obesity and its damaging drawbacks. Then, I outline how dieting and exercise are the best ways to lose weight. I conclude by discussing motivation and persistence in your weight loss journey.

Table of Contents

  • Unveiling the Culprits: What’s Fueling the Obesity Epidemic?
  • Transforming Lives: The Multifaceted Benefits of Shedding Excess Weight
  • Strategies for Effective Weight Loss
    • Fueling Your Journey: Finding Your ‘Why’ in Weight Loss
    • Nutrition Overhaul: Crafting a Diet That Works for You
    • Building Strength: How Exercise Propels Your Weight Loss Forward
      • My Exercise Process
      • Using Gym Equipment
  • Staying the Course: Overcoming Obstacles in Your Weight Loss Quest
  • Turning Insight into Action: Next Steps for a Healthier Lifestyle
    • Reading List

Unveiling the Culprits: What’s Fueling the Obesity Epidemic?

Obesity isn't good for individuals | weight loss

Very few people are happy while being out-of-shape and unhealthy.

Firstly, one of the leading obesity causes is poorly made food. Everything is made with chemical crap, and this creates more overweight individuals. Despite the screeching of government advocates, organizations like the FDA have spent decades allowing greedy corporations to sell poisoned food to average Americans. The government has failed yet again as a bulwark for the people’s best interest.

Secondly, the average person simply isn’t being more responsible. Good people must save themselves when the government fails to protect them. Yes, public schools never bothered to teach us health and wellness. Yes, our parents did not instill in us self-discipline. Yes, the corporations continue to poison us with sub-par food. No one in power gives individuals the tools they need to become healthier. All of this is true, and we are still responsible for ourselves. This responsibility is demanding, and we must sympathize with our personal struggles. But no one is coming to save you.

Thirdly, massive propaganda has arisen to try and sell “healthy at all sizes.” This dangerous movement seeks to convince individuals that being overweight is a net positive instead of a life-threatening situation. As with advocacy of drug use or pornography, weak individuals take a vice and elevate that vice to a virtue. Unfortunately, this propaganda ensures ordinary people feel comfortable in a lifestyle they should want to change and overcome.

I don’t believe the goal of this movement is simply “body positivity” because many advocates are hostile towards the “body diversity” of fit individuals. Additionally, I have rarely seen such advocates acknowledge the downsides of obesity. We must balance comfort with one’s body with challenging one’s vices.

Lastly, obesity is multifaceted, as all issues are. However, the primary driver is the individual. There are many genetic, socioeconomic, and environmental factors in obesity, but a committed individual can overcome these challenges.

And honestly, either you believe you can lose and maintain the weight or can’t. Either way, you are correct.

Transforming Lives: The Multifaceted Benefits of Shedding Excess Weight

The primary benefit of overcoming obesity is improved physical health and weight loss. You will grow in strength, feel better, and increase your longevity.

Secondly, losing weight helps your mental well-being. Obviously, there are ties to physical and mental health. If you are overweight and eating poorly, your mind has terrible energy and nutrients to feed on.

Thirdly, being in good shape improves your self-esteem. Humans understand that being obese shows laziness and a lack of self-control. When you resolve your weight issues, you show discipline and commitment internally and externally. These elements define strong individuals. And when you have these elements, your confidence in your strength as an individual will grow.

Although the benefits of weight loss are obvious and effective, we must now turn to the howHow will you lose the weight and keep it off?

Strategies for Effective Weight Loss

“He that can have patience can have what he will.” – Benjamin Franklin

Today, your weight loss journey starts. Let’s look at the three best ways to lose weight and stay motivated.

Fueling Your Journey: Finding Your ‘Why’ in Weight Loss

Identifying your weight loss motivation is crucial. Are you trying to improve your mental health? Are you hoping to build your beach body? Are you just bored and trying to fill the time?

You must start any journey of self-improvement by asking why you want to go down this path. Self-improvement brings suffering. You must have a good reason for why you should endure that suffering.

For example, I want to improve my health for my family. I want to defend them, and I want to live for a long time. Exercise helps me accomplish these goals, and my noble goals motivate me.

Remember, the less magnanimous your goals, the easier you will fail. You will lose motivation if you want to lose weight to impress others. Eventually, your improved weight becomes your “new normal,” and people will stop commenting. Where is your motivation now?

To be fair, looking good isn’t a terrible goal. I like glancing in the mirror now and then. But it shouldn’t be your primary driver. Find a noble goal to encourage weight loss and keep that goal in mind. When you start to suffer, and you will on this journey, a noble goal will ensure you rarely falter.

Nutrition Overhaul: Crafting a Diet That Works for You

Eating well is crucial to your weight loss journey | plate that says "burn fat"

You are what you eat. Your energy, mood, and mental state are negatively affected when you consume poor nutrients.

Choosing effective diet plans is a critical step toward healthy eating. We all know, intrinsically, what we should and should not eat. Therefore, I ask you to start here.

Remove one snack from your diet this week. Then another the next. When you reach the third snack within the third week, look for healthy alternatives to replace your loss.

As the weeks progress, you will shun more foods from your diet and replace them with better alternatives. Once again, you know what this looks like. You don’t need to count calories every day or do extensive research. Don’t trick yourself into being overwhelmed because you’re less likely to act when overwhelmed.

For example, I removed candy from my diet and replaced that candy with baked strawberries. The strawberries taste just like candy but aren’t heavily processed.

Remember, you are removing one thing at a time so your mind and body can adjust to the change. You will have withdrawals, and they will hurt. Prepare yourself, and don’t play the fool by being too aggressive.

Lastly, when you start your diet, stay aware of the people around you. Most of the time, if you are overweight and dangerously so, your community will either mock or ignore your attempts to get better.

However, some people will help you while respecting your boundaries. If you are around weak individuals, keep your dieting plans to yourself. If you can, spend less time with them and avoid eating around them. They won’t help you on your journey.

Building Strength: How Exercise Propels Your Weight Loss Forward

Exercise for weight loss is an essential component, similar to dieting. You know what exercises to do. You know you should run, lift weights, do jumping jacks, etc.

Exercise has obvious and objective benefits. It’s like a drug that doesn’t harm you. There’s no way to get around the positives of exercise. The fact it isn’t pushed more heavily throughout our government, education systems, entertainment, and media shows how damaged and broken our culture is.

My Exercise Process

Woman measuring her body

Effective exercise and good dieting have helped me stay in good shape.

The more granular you try to be, the more likely you will fail. Here’s how I got started: I exercised exclusively at home. I did bodyweight exercises such as pushups, situps, and jumping jacks. I did three sets of ten for each. I did this every day for a week.

Then, I increased the number to 5 sets of 10. Every week, I would increase the sets by 2. I did this for a month. If I missed a day, I forgave myself, wrote it off, and kept moving.

When I worked out for a month, I started going to the gym. I did the same body exercises at the gym. My goal was simple: get comfortable. The first day I went, I literally walked around and then left. On the second day, I implemented my plan.

I did body exercises at the gym three times a week. I did my exercises at home the other four days.

Using Gym Equipment

I started exploring the machines only when I was accustomed to the gym. I never started with heavy weights. I always did light, just so I could become comfortable with the machine. I treated this process as a sort of exploration.

Do this for a few days. Once you’ve done this, you should start building an exercise plan. I suggest apps like Fitbod, but plenty of free online resources exist.

We start this way to help navigate embarrassment. When you commit to and repeat your home workout plan, you clearly show you want to lose weight. Such dedication translates into confidence, and confidence prevents you from feeling embarrassed at the gym.

You can confidently say, “I belong here,” because you’ve proven that with your home workouts.

Staying the Course: Overcoming Obstacles in Your Weight Loss Quest

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On!’ has solved and always will solve the problems of the human race.” – Calvin Coolidge

To maintain your progress, focusing on self-discipline in weight loss is key:

  1. Remove negative influencesYou must avoid negative people in your life. The weak individuals who prefer your fat, depressed, and incompetent are not your allies. You must reduce your time around individuals not cheering for your self-improvement.
  2. Identify when you are slipping – Keeping track of your daily exercise is essential. There are always moments of weakness or days when you feel too lazy. This is fine because you are human. However, such stumbling can lead to long-term lousy behavior. And such behaviors will stack and demotivate you. Stay vigilant if you are redeveloping negative patterns. Such awareness is easier to spot when you aggressively track your daily activities.
  3. Regular commitment and rewards – One way to stick to your routine is simple bribery. Rewarding yourself for staying on target is a great way to keep your motivation strong. You aren’t exercising for perfection. You can enjoy some not-so-healthy foods after a week of good workouts.

Through this journey, you will experience setbacks. There was a moment in my life when I got an ear infection and had complications from the antibiotics I took. I didn’t exercise for two months. I felt ashamed and demotivated, but I slowly used my techniques above to regain that confidence.

Similarly, I have foolishly bought large bags of candy on impulse. I didn’t throw the candy away. I kept it and slowly ate through it to prove my self-control.

You will stumble and fall, but you must return to the fight. You have succeeded and will do so again. Keep this reality close to your heart.

The Path Forward: Embracing a Healthier, More Confident You

While overcoming obesity is challenging, it’s a journey worth taking for your mental and physical well-being. You will experience pain as you try to shed pounds. Additionally, you have many elements working against you, such as living in an unhealthy society desperate to keep you fat, lazy, and stupid.

However, you can take the first step towards weight loss. Practice wisdom. Never jump right into it, expecting change overnight. Take your time, but remain consistent. Soon, you will lose weight and overcome your weaknesses.

Lastly, always reflect. If you lack motivation, then find better inspiration. If you are experiencing mental or emotional distress, seek professional help. Additionally, if you’re having severe negative reactions to weight loss, then seek medical help. My advice is for the typical individual whose weight struggles are not too severe. I assume you have the mental and physical ability to lose weight, but your only real challenge is willpower and guidance.

And of course, I am not a medical professional, so please consider that. I’m sharing what I’ve done in the past to lose and maintain a healthy weight.

But you have to lose weight. You can’t stay where you are, hoping comfort will save you. Virtue is crucial to self-improvement, and physical fitness is necessary for all individualists. If you lose weight, you will feel better. Just take it slowly, one step at a time.

So, get started, keep going, and Become an Individual.

Turning Insight into Action: Next Steps for a Healthier Lifestyle

  1. Current Body Thoughts – How do you feel about your body? So you feel overweight or too skinny? Do you wish you had more muscles? Are your views of yourself reasonable?
  2. Local Community – How does your community view weight and weight loss? Are they supportive? Are they comfortable in their own unhealthiness? How do they make you feel about health and wellness?
  3. Set Specific, Measurable Goals – Define clear, achievable goals for your weight loss, such as losing a certain amount of weight, reaching a specific waist measurement, or being able to perform a certain number of physical activities or exercises without undue strain.
  4. Create a Meal and Exercise Plan – Plan healthy meals ahead of time. Once again, you know that whatever you make at home is healthier than fast food, that you need to eat more greens, that fruits can replace most highly processed sweets, and so on. Additionally, schedule regular exercise sessions, starting with activities you enjoy, to increase the likelihood of adherence.
  5. Track Your Progress – Keep a journal or use an app to record your dietary intake, exercise, and milestones reached. Reflecting on your progress can motivate you to keep going. My Fitness Pal is a great app that I use.
  6. Seek Support – Join a support group or online community focused on healthy living and weight loss. Sharing experiences and receiving encouragement can be incredibly motivating.
  7. Educate Yourself – Commit to learning more about nutrition and exercise. Consider reading one of the suggested books or exploring reputable websites each month to expand your knowledge and find new strategies for healthy living.
  8. Prepare for Challenges – Identify potential obstacles to your weight loss journey, such as emotional eating triggers or time management issues, and develop strategies to overcome them.
  9. Practice Mindfulness and Stress Management – Incorporate mindfulness practices such as meditation, deep breathing exercises, or yoga to help manage stress and reduce emotional eating.
  10. Re-evaluate and Adjust Your Plan Regularly – Review your progress and challenges every few weeks. Be willing to adjust your goals, diet, or exercise plan as needed to keep moving forward.
  11. Celebrate Non-Scale Victories – Recognize and celebrate achievements unrelated to the scale, such as improving your endurance, making healthier food choices consistently, or fitting into a smaller clothing size.
  12. Consult a Professional – Consult a registered dietitian, certified personal trainer, or healthcare provider to ensure your weight loss plan is safe and effective.

Reading List

Here are some books I’ve found online that may help you stay motivated and better understand your weight loss journey.

  1. “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung – This book explores the underlying causes of obesity and offers a perspective on how to approach weight loss through dietary changes, focusing on the role of insulin resistance and intermittent fasting.
  2. “Mindless Eating: Why We Eat More Than We Think” by Brian Wansink – Brian Wansink’s research into eating habits reveals how environmental factors influence our food consumption much more than we realize, offering strategies to make smarter food choices.
  3. “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear – While not exclusively about weight loss, this book provides valuable insights into habit formation that can be applied to dieting, exercise, and other health-related behaviors.
  4. “Why We Get Fat: And What to Do About It” by Gary Taubes – Taubes challenges common misconceptions about diet, exercise, and weight loss, arguing that hormonal imbalances, rather than calorie intake, are a major contributor to obesity.
  5. “Intuitive Eating: A Revolutionary Program that Works” by Evelyn Tribole and Elyse Resch – This book introduces the concept of intuitive eating, which encourages people to listen to their bodies and eat in response to physical hunger instead of emotional or external cues.
  6. Centers for Disease Control and Prevention (CDC) – Overweight & Obesity – The CDC offers a wealth of information on obesity, including data, prevention strategies, and health implications (cdc.gov/obesity).
  7. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Weight Management – NIDDK provides science-based information on weight management, nutrition, and physical activity (niddk.nih.gov/health-information/weight-management).
  8. Nutrition.gov – This USDA-sponsored website offers reliable information on nutrition, healthy eating, physical activity, and weight management (nutrition.gov).

Please remember it’s important to do the actionables. You’re not on this earth to simply read but to do. To become an individual, you must act more than you consume.

Refer to the linked articles and studies throughout this post for detailed evidence and case studies supporting these views.

*Image credit to Unsplash.