Where to Start When You Have a Lot of Weight to Lose

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Where to Start When You Have a Lot of Weight to Lose

August 6, 2018

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Starting any diet or lifestyle program can be daunting, especially when you have a large amount of weight to lose. Trust me, having started my journey at 122kgs, I am all too familiar with the feeling of overwhelm and trepidation as you set your sights on a seemingly impossible target.

If you are planning to lose a lot of weight, there are some measures you can take to ensure that things run as smoothly as possible for you, which can only be a good thing – the easier you find your weight loss, the more likely you are to stick with it for the long haul.

Where to Start When You Have Lots of Weight to Lose

Firstly, if you are unfamiliar with the Changing Habits philosophy, or if you come from a background of eating low fat or packaged/processed food (even foods labelled as ‘health’ foods) then I would suggest you start by reading Cyndi’s book, Changing Habits Changing Lives. This book is truly an eye-opener: it will teach you about the foods on the supermarket shelf, how they have been altered, what the ingredients actually mean and what they do to our health.

In my opinion, this is the very BEST place to start, because it will arm you with the knowledge you need to make the best possible decisions when it comes to food – you will understand ‘why’ you are doing what you are doing, and, therefore, you are less likely to feel deprived.

If the Changing Habits way of eating is vastly different to how you have been eating up to this point, I would also suggest you complete the Real Food Reset program before starting the 4 Phase Fat Loss Protocol. The Real Food Reset is a gentle introduction to eating real, whole foods – it will break everything down into easy, manageable steps so that you don’t feel so overwhelmed, and it will mean that your body is able to cope with the detox and withdrawal symptoms much more easily.

Common Weight Loss Hurdles and How to Overcome Them

The 4 Phase Fat Loss Protocol, will provide you with the foundations you need for ongoing health and lifestyle change.

When you have a lot of weight to lose, it’s important that you approach it in a sustainable manner that is going to work for you.

That said, let’s think about some of the most common roadblocks we face in our day-to-day lives that may cause us to become unstuck, and discuss some ways to overcome them:

Problem: I am time poor

Solution: Save time by doing bulk meal prep, dividing into portions and popping in the freezer. Do your meal plan up once a week (maybe on a weekend if that suits) so that your weekly menu is organised in advance.

Problem: I have a highly stressful and busy life

Solution: Print/photocopy all important points of reference (eg allowed foods list, sample daily meal plan, instructions, etc) and pop a copy in your handbag, a copy in your car and a copy on your fridge. This way, you always have the important information at hand when you are feeling stressed or overwhelmed. Try also to have a good ‘wind down’ routine at night to help leave you energised for the following day – finish eating dinner by 7pm if possible, dim the lights and avoid blue back-lit devices, such as smartphones and laptops. Enjoy a magnesium and lavender bath and then listen to a meditation before bed. Try and be in bed by 9pm.

Problem: An unexpected social engagement or family emergency has popped up

Solution: Always have a tin of tuna and an apple in your handbag so that if you are caught out unexpectedly, you have something that you are able to eat. At social events, don’t be afraid to speak up. Ask for a small grilled portion of protein with no oil and some steamed greens or a salad without dressing. Most places are very accommodating, and if they aren’t, just sip on a drink (eg a long black coffee, herbal tea or soda water with fresh lime ) and enjoy the company – you can always eat when you get home.

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Problem: I am experiencing strong cravings

Solution: I don’t think any of us get through the 4 Phase Fat Loss Protocol without a craving or two rearing its head. Firstly, it helps to understand the reason for the craving – is it simply that you are in the habit of eating a particular food and you miss it? As you are eating all real, whole, unpackaged food, is it that the bad bacteria in your gut is starting to die off and is screaming out to be fed? (Hello carb and sweet cravings!) Are you craving chocolate? This could be because you need some extra magnesium. Try drinking crio bru, using the Twenty8 Magnesium Oil Health Spray, or soaking in a magnesium bath.

Problem: I have been struck down by an illness

Solution: I find that illness is one of those things that does require some reprogramming. If you aren’t often sick, when you *are* sick you remember your previous illnesses, and may find that you automatically want to revert to the things you’ve always eaten when you are sick – toast, rice, crackers, honey. This is the time our bodies need adequate nutrition the most, so if you do become unwell during the program, it’s time to put what you are learning to use! Try some nourishing bone broths, increase your Colloidal Minerals and Camu Camu, and sip on herbal teas and filtered water. If you don’t feel up to eating, listen to your body and give your digestive system a rest. When you can eat, finely grated green apple and stewed raspberries are great options that are easy on the tummy. As soon as you are up to it, make sure you are eating your required protein and vegetable portions, and add in some raw sauerkraut or fermented fruit for some extra probiotic goodness.

Problem: I am having negative feelings towards the protocol and am feeling deprived

Solution: When we have a lot of weight to lose, it is completely normal to go through periods of feeling positive and enthused, followed by periods of feeling negative and deprived. It is important to know that these feelings are all normal. But, something that might help when you are feeling negative is a gratitude journal. All you have to do is write down one thing every day that you are grateful for.

An attitude of gratitude will go a long way to ensuring you are encouraging a happy mindset!

It’s also a good idea to start reframing the way you think and the words you say. For example, if you catch yourself thinking “Why can’t I just eat like everyone else – it’s not fair that I have to be on a diet!”, purposefully reframe that to: “I am so glad that I am choosing to nourish my body with real foods. I don’t wish to eat what everyone else is eating because those foods caused me to feel unwell and gain a lot of extra weight. The foods I choose to eat now make me feel so good and are helping me to achieve my health goals and dreams.”

As daunting as it can be to take that first step when you have a large amount of weight to lose, I hope that these tips can help you feel supported and encouraged to begin your journey to vibrant health. You truly do deserve it, and there are plenty of us on the private Facebook group who have successfully lost and maintained large amounts of weight – so please reach out as we’d love to cheer you along!

Yours in health and happiness!

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Melissa Kent

Melissa Kent

Protocol Coach at The 4 Phase Fat Loss Protocol & Changing Habits
I'm a Mum of three and passionate health advocate. After losing 60kg, learning all about my body and what is healthy for ME, I now aim to help as many people as possible do the same. It brings me so much joy to have the opportunity to share this information with the world.
Melissa Kent

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