Take Back Your LIfe


Take Back Your Life

Regaining Control: Simple Steps for Taking Back Your Life Through Weight and Diet Management



Deciding to get more fit and lose weight is not an easy road if it has not been a part of your daily routine.

The choice to become healthy is not usually a casual decision for most of us. There is frequently a trigger that wakes us up and tells us it is time to get up and start paying attention to our health.

For most of us weight loss doesn’t come from some idle thought passing by one afternoon, it comes from a wake-up call. It comes from bursting a seem or not being able to squeeze into your favorite clothes, it comes from feeling winded just going up the stairs… for some it even comes from a scary hospital visit.

People talking about weight loss talk about all kinds of tips and strategies for losing weight, but you don’t always hear about those scary first days or weeks where you feel like your life is out of your hands because you’ve let yourself slide out of your own reach.

Don’t let yourself slip away, take back control of your life with proper diet management.

The F Word Isn’t Easy To Hear

Especially if it’s something that you think about often. For people who are overweight it’s actually usually really prevalent that their weight is on their mind, usually because their lack of fitness and physical strength and stamina tends to get in the way of day to day life.

Being sore or tired just from everyday activities and simply being unable to perform certain tasks is a huge problem among people who suffer from weight issues and it’s not just a physical burden it takes a mental toll as well.

Depending on how long you’ve let your motivation slide it can even feel like there’s nothing left to do, that you’re “too far gone” to have any effect.

Well, the first step to actually becoming healthier is recognizing that you may have lost control up to this point, but you’re no longer going to let that happen.

Getting Back On Track

Your first steps toward weight loss and health management are incredibly important, but nothing is more important than actually taking them.

You can talk all day about how nice it will be to lose weight or how much you need to exercise but if you don’t actually plan to take the time out of your day to do these things then they’re not going to get done.

The very first thing that you need to do is tell yourself that things have gone too far, make that promise to yourself that today is the last day that you let things happen outside your control.

But How?

Well, once you’ve decided to start down the healthier path then there’s some things that you need to sort out, mainly what part or parts of your lifestyle are doing harm to your health.

This usually comes from any combination of diet and exercise and the higher your weight the higher your likelihood of both.

Look at your life the same way you might look at a normally well-oiled machine with faulty parts, you identify which parts aren’t working and you replace them with ones that do.


When it comes to watching your diet then there are a few different red flags that you should be watching out for. A good diet comes down mostly to:

Making healthy food choices

Proper portioning and control

Balancing “healthy” and “full”

Gradual meal changes

While the core of any diet is making sure that you’re putting the right kinds of balanced foods into your body it’s just as important that you’re eating the right amounts of said foods. You’re also going to want to start gauging the difference between eating until you’re full and eating until you’re stuffed, something a lot of people have a hard time telling the difference between.

When you eat you should really be thinking about whether or not you’re eating because you’re actually hungry or if you’re just eating because the food tastes good. There’s nothing wrong with enjoying delicious food, but if you’re trying to safely manage your weight then you need to have a definite line drawn.

Last but not least you need to make these changes gradual so you can learn to live with them.

Throwing out all the “unhealthy” food in your pantry and refrigerator and replacing it with carrot sticks and broccoli may seem like the stereotypically “health food diet” thing to do, but that can end up doing more harm than good.

If you change too many things about your diet then the stress could end up leading you astray and even to give up altogether.

Rather than a complete overhaul you should think about changing one or two things at a time in your diet, like removing sugary soda from the house or cutting out chips, then moving on to something else once that’s working out for you.

Treat your diet like a baby taking its first steps, it has to learn to walk before it can run along with you.


Depending on how overweight you are when you begin your diet exercise can mean a lot of different things for you. When you’re just trying to lose a few pounds then it can usually just mean getting out and riding your bike or going for a jog every once in a while to burn some extra calories. However that’s not always an option when stressed joints or a strained back are at risk.

This doesn’t even necessarily mean you’re excessively overweight, just going from a sedentary lifestyle to exercising frequently can cause undue strain and injury.

When you’re trying to figure out what works for you, try taking this approach:

Look at what you can and can’t do.

This is an important first step for anyone getting into exercise, take a look at your current level of fitness and compare it side by side with your desired level of fitness then determine the difference between them. Work on the things that you’re comfortably capable of doing for exercise and don’t even think about more strenuous exercise until your body adapts.

Gradually increase your level of effort.

This is important to avoid something you may have heard of called plateauing. This is when a person’s body becomes used to the exertion of exercise and stops becoming effective. It’s nice to have become comfortable with a particular level of activity, but you won’t lose weight if you’re not pushing yourself to burn more calories.

Balance your exercise with your diet.

When you’re already changing your diet you need to watch out for pushing yourself too harshly. If you go from an unhealthy diet and little exercise to a more strict meal plan and consistent exercise your body could end up under excessive undue strain.

Don’t push yourself too hard just because you want to see results, going slowly and steadily and allowing yourself to get used to these changes is crucial to your diet’s success.

Be consistent.

Of course you’re going to be eating every day so sticking to your diet is all about making sure you have access to healthier foods. Getting exercise is an active part of losing weight so you have to consistently make it a part of your day whether you want to or not. Exercise isn’t likely going to just happen to you, you need to be the one to make it happen.

It’s important to identify what exercises you’re comfortable with and start working from there. If all you’re okay with at first is light, low impact exercises like walking then start there. After a while you’ll notice that you don’t feel quite so tired or winded from your regular routine, feel free to expand from there or pick up the pace. Always adjust your diet and exercise to your physical capabilities to keep from plateauing and continue to see results.

Now What?

This is probably one of the most difficult parts of weight loss for people new to dieting. You may have started your journey with your life feeling out of control, but now you’ve got a tighter handle on the reigns. Keep careful notes of your dietary changes and your exercise, it can help to keep track of how you’re progressing and focused on your goal when you have all of your information readily at hand.

Try drawing up a meal plan or exercise table for the next week or even month if you’re comfortable.

Once you’ve started losing weight the most important part is being consistent in your efforts and sticking with it.

A large part of being able to do this is going to come from your own willpower and your drive to reach your goal, don’t let yourself give up on you!

Once you have the short-term managed then start looking at more long-term goals for both fitness and diet as you see fit. You may even want to put together a timetable to track your progress and see how you match up when you get closer to the end of your calendar.

Stick To It

The crucial point to having diet and weight loss success is your motivation to stick to it.

Slip-ups or falling off your diet is likely when you are just getting started with a new diet and exercise plan.

It is to be expected that you are going to experience some stress about changing your diet, starting an exercise program in addition to the stress you already have from being overweight.

Having slip-ups can actually be a motivator to get back on track with your diet and exercise routine. It is okay to be human and make mistakes.

The former governor of California once mentioned that when training for the Mr. Olympia there were days that he did not feel like working out. Some days you just have to suck it up go for it and there will be days you need to just take a day off because your just not into it.

However, the next day he would come back with a vengeance .

When dealing with his diet he at times wanted to eat that piece of cake, so he did. He might also crave another piece of cake, but he resisted because he knew it was not hunger just his brain craving something sweet.

It is not the end of the world to fall off your diet or miss a workout as long as it is not happening on a daily basis.

The success of your diet is determined by how willing you are to stick with it even if that means feeling like you’re starting over.

As stated above, rewarding yourself with something tasty, even if a little unhealthy, can help keep your willpower in check.

Keeping a journal of your workouts and daily diet plan can be helpful in understanding why you are not making the progress you expect. Reviewing  your journal will help you determine what you need to tweak to overcome that plateau, so that you can start getting more fit and losing weight again.

Denying yourself can make it more difficult to stick with any plan to get healthier.

You Can Do It

Starting a new diet and exercise plan can make you feel like your world has turned upside down, but you can do it.

After a period of time you will be able to exercise then sit down to a healthy meal and feel you are in complete control, because you are able to see and feel the benefits of all your effort.


When it comes to weight loss, willpower usually plays a very large role if you want to achieve optimal weight loss.

 Without willpower, you find it all too easy to keep slipping back into old habits. Every little temptation translates into extra calories in your mouth, and extra fat on your hips, thighs and stomach.

Willpower is the inner strength that can help you move beyond old, destructive habits and begin forming healthy new habits. But how exactly do you do this? If you don’t yet have strong willpower, you may be wondering how to develop it.

The best way to start is by first being very clear on what you want to accomplish each day, as well as your long-term goals. Do you have a goal to lose a set number of pounds by a certain date? Have you set an action-based goal to exercise for a certain amount of time each day? Or to avoid unhealthy foods? Developing your willpower can help you stay on track with these new intentions.

When you are faced with a temptation that is contrary to your goals, you are faced with a difficult decision. For example, when your coworker or spouse says, “Let’s go out for burgers” you may want to go, but then you remember that you are trying to eat healthier and you have decided to stop eating so much fast food. Old habits are calling you forward, but you feel conflicted because you really don’t want to eat those burgers! This is where willpower comes in.

If you have strong enough willpower, it can soothe that inner conflict as you say firmly, “No thanks, not today.” If your willpower is weak, you feel almost compelled to eat the foods you don’t really want to eat.

Willpower is nothing more than the ability to make firm decisions that align with your goals, and then follow through with the actions that support your goals. However, here is the key to making willpower work for you. It must be a choice you make from a place of inner power. Rather than saying to yourself, “I can’t eat that”, turn it into an affirmation of your inner power and say, “I choose not to eat that”.

Feel the difference? One of those examples is based on fear, powerlessness and deprivation. The other is based on decisiveness and empowerment.

Developing your willpower to achieve optimal weight loss takes a bit of practice, but the more you keep reminding yourself that you have the power to choose what goes into your mouth, the easier it becomes to say “no thanks” to temptations.