How I lost 50lbs

How Long Does It Take to Lose 50 Pounds? Learn the Step-by-Step Process From an Amazing Woman Who Made It Happen!

Beate recently joined my 10/4 Coaching Program and she had an interesting story to tell. Six years ago she managed to lose 50lbs, but recently something changed. Be it age, hormones, metabolism, or something else, 12lbs had crept back on this year.

Now, several weeks later, Beate has shed those 12lbs to make it back to her 50-pound weight-loss goal! Her body regained its shape (she has dropped from a size 14 to a 6) and she is feeling better than she has in years!

Needless to say, I wanted to know her secret.

Luckily, Beate was kind enough to share the process she used to shed 50lbs and to get back on track over the past several weeks. She came through with the exact steps she used to transform her body, get strong, be healthy, and feel sexy! 

Let's jump right in.​

​The 6 Steps Beate Used to Lose 50lbs

Here's the truth: Dropping 5lbs can be tough, let alone losing a full fifty. Anyone who really wants to hit a 50lb weight-loss goal has to approach it holistically.

"Holistic" sounds like one of those trendy health buzzwords, but I am simply referring to the fact that weight-loss happens when you decide to make changes across many areas of your life. It's not just about exercise. It won't happen with just a new diet plan. It take a holistic approach and Beate definitely figured that out.​

Step #1: Look For ​Proven Success

After pregnancy Beate was able to lose her baby weight,​ but she did it in a way that never really works long-term. She used crash diets that showed some quick results but led to all sorts of emotional eating and frustrating weight fluctuations.

​Then Beate learned about an approach that has a LONG history of proven success:

I read in one magazine that people in Asia maintain a relatively healthy weight by eating until they are 80% full. So I asked myself, ”How the heck can I know when I am 80% full?”...I realized that I needed to be more in tune with my body and my emotions in order to figure that out.

Instead of filling her plate and then eating whatever she put on it, Beate began a new practice. She says it's almost like meditating before she eats - She thinks about how her food will nourish her body and how much she really needs. This leads her to taken less food in the first place.

​Next she slows her meals down. It's really hard to know when we are actually full if we eat too quickly. From the time you start eating, it takes the brain about 20 minutes to begin telling you that your stomach is filling up. Eat meals in less than 20 minutes and you're just guessing as to when you are full.

asian meal

In many Asian cultures, meals are enjoyed over a longer period of time. This helps reduce portion sizes and can help prevent over-eating.

How could you approach mealtime so that there is less likelihood of over-eating? Think about how you could slow down, even it's just for a few extra minutes at each meal.

Step #2: Be Okay With Starting Small

Many of my clients want to conquer their weight issues immediately and are willing to do anything it takes. This attitude is great, but it can lead to the temptation to take on too much in the beginning and then quickly fizzle out.

I loved hearing about how Beate really approached her weight-loss with a "slow and steady" mindset. ​

For her exercise she began by simply walking each day.​ Then she started doing a bit of jogging, and then doing basic strength training at a Curves gym, and now she does a wide variety of workouts that are WAY more intense than she ever could have imagined! 

push up

You don't have to jump in with super-intense workouts in order to get in shape. Start by walking each day - It is a great way to get moving and to spark your metabolism!

Doing too much, too fast is rarely sustainable. In most cases it leads to fatigue, frustration, and eventually quitting altogether. What small steps could you take that wouldn't feel overwhelming?

Step #3: Keep An Open Mind

It can be easy to get comfortable in a routine that feels good but is actually working against us. Beate admits that she quickly realized that she had to break out of some old habits in order to get to her 50-pound goal. She also emphasizes that the process wasn't always easy, especially in the beginning.

One thing I knew I needed to fix was my sleeping habits. I needed to sleep more and that meant getting into bed earlier in the evening. I had discovered that morning workouts were best for me - I loved getting it done with right away. I could tell such a difference when I had slept well becuase my motivation and performance would be much better during that morning workout.

How are your sleep habits? If you aren't letting your body rest then you are killing any chance you have of achieving significant weight-loss. Keep an open mind - What would you be willing to change in order to give your body more rest?

Another example of keeping an open mind comes up when Beate talks about drinking enough water.​ She had been drinking more water for the past couple of years, but her eyes were opened when her and I began working together in the 10/4 Coaching Program.

drink water for weight loss

Most people think They Drink enough water but are actually dehydrated most of the time. Dehydration stops weight-loss in its tracks.

We set a daily water target that Beate is now achieving by filling up a water jug each night, and then making sure it's gone by the end of the following day. At first it seemed like a lot of water (and lots of bathroom trips!), but now it's just part of Beate's routine.

All the extra water can help boost your metabolism, helps you feel fuller, and as a side benefit, will make your skin look amazing! How much water have you had to drink today?

Step #4: Have A Plan Every Day

One of my catch-phrases that I use all the time is, "What gets planned is what gets done." There's so much truth in that statement. If you don't take the time to plan to exercise, plan to prepare healthy meals, plan to get to drink your water, and plan to be in bed on time...guess what? None of those things are going to happen!​

Beate developed a very mindful and planned routine that has helped her lose the 50 pounds to reach her goal weight. Below you can see her vegetables rinsing in the sink (prepped for the next day), as well as her amazing meal creations that come from her established eating plans.

meals

This might look like a lot of work, but it only is for the first week or two. Once you have a consistent schedule that plans when your meal prepping gets done, it actually becomes much easier than not having a plan at all.

I always plan for leftovers. Then I can just re-spice the food and it's ready to go!

Beate explains that she still makes a weekly meal plan (as we practiced in the 10/4 Coaching Program), but she doesn't have to think about it nearly as much. She knows what meals work for her and makes sure the ingredients are ready and ​that she has time to do the prep work. It wasn't like this in the beginning, but practice has made it easy.

What's your plan look like? Do you have one?​ If not, think about what items you could try to plan just this week. See how it goes and then maybe try for a second week.

Step #5: Surround Yourself With The Right People

The most important aspect of any of the weight-loss coaching I do is creating a supportive community and accountability. ​You can have the best exercise schedule and meal plan, but if there isn't someone walking along your side, it gets MUCH harder to follow the best laid plans.

I am definitely more aware of who I socialize with because I know they can have such an influence in my every day life. My life has changed so I want to make sure I surround myself with people who support my new life. This is really important to me.

So much research has shown that those who try to do weight-loss on their own will fail. There is just something so powerful about finding a community of people who want to see you succeed. Do you have the right people in your life? If not, how could you begin to foster some relationships that would give you this support you need?

Step #6: Keep Setting Goals

Even though Beate has reached her 50-pound weight-loss goal, that hasn't stopped her from setting new goals to achieve.​ She jokes that she wants to "cut back on her beloved red wine" but she also has a specific fitness goal that she want to reach:

pullup

For her next trick...doing a pull-up with no assistance!

Weight-loss shouldn't be viewed as a race. There isn't a end-point that you reach that allows you to say, "I'm done!" - When we think we're done, that's when weight generally starts to creep back on. Instead, weight-loss should be viewed as a series of small goals. These goals will feel great when you reach them and they will give you confidence that​ you can now work towards something more.

Beate is working hard to get that pull-up done! It's a challenging goal, but also a relatively small one, and it's one that she can (and will) achieve.

How long to lose 50 pounds? ​Let's think smaller. There is something you can do this week (or even today) that will start you on the path towards your long-term weight-loss goal. I encourage you to begin there - One small goal at a time and you will be successful!

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Dave

Dave Smith has been a personal trainer since 2001 and was chosen as Canada's Top Fitness Professional in 2013 for his dedication to his clients' success. Download his "Sweet Spot" plan [FREE!] to begin your weight-loss journey today!