Getting Back To Basics: 10 Lessons I Learned Along The Way

In the latest episode of Shut Up and Choose, I invite you to rethink your approach to weight loss. Rather than viewing it as a sprint—a quick dash to some finish line—let’s see it as a marathon. But not just any marathon: one that you can truly enjoy. This episode explores how weight loss doesn’t have to be a painful, grueling process. It can be a fulfilling, sustainable journey that integrates seamlessly into your lifestyle, improving your overall well-being along the way.

The weight loss journey is often portrayed as an all-or-nothing battle, fueled by extreme measures and intense effort. The diet industry pushes quick fixes, drastic changes, and promises of fast results. But this approach can be exhausting, unsustainable, and often leads to disappointment. In this episode, I reflect on my own transformative experience and the crucial mindset shift I made in April 2023—one that set me on the path to lasting health and well-being. It’s a shift that I believe can help you too.

The Turning Point: Shifting from Sprint to Marathon

When I started my own weight loss journey, I treated it like a sprint. I thought that drastic changes, quick fixes, and short-term solutions were the way to go. But I quickly learned that this intense, fast-paced approach wasn’t sustainable. It led to burnout, frustration, and a series of setbacks. After years of cycling between extreme diets and short-term successes, I finally came to a pivotal realization: weight loss doesn’t have to be an intense struggle. It doesn’t have to be a race.

In April 2023, something clicked for me. I recognized that weight loss, like any other meaningful change, is a marathon. It’s a long-term commitment, but one that can be paced in a way that’s manageable and, most importantly, enjoyable. In that moment, I decided to stop the cycle of drastic, all-or-nothing dieting and embrace a new mindset—one that centered on small, consistent changes.

This shift in perspective has made all the difference. Instead of focusing on rapid results or forcing myself into a restrictive diet, I learned to make small adjustments that could become a natural part of my life. These changes didn’t have to be extreme—they just had to be consistent. As I began implementing this approach, I found that I didn’t feel deprived. In fact, I felt empowered. And most importantly, I found joy in the process.

Small, Consistent Choices Lead to Big Results

The core message of this episode is the power of small, sustainable choices. The diet industry often promotes the idea that fast results can only come from extreme measures, but this couldn’t be further from the truth. Quick fixes and radical diets lead to burnout, frustration, and often, weight regain. Instead of taking this route, I advocate for making manageable lifestyle adjustments that build over time.

Take something as simple as increasing your water intake or ensuring that you get adequate sleep. These changes may seem small, but over time, they have a significant cumulative effect. For instance, when I started prioritizing hydration and focusing on sleep, I noticed a shift in my energy levels. I had more stamina during the day, my mood improved, and I found it easier to stay consistent with my workouts.

In Shut Up and Choose, I explain how sustainable weight loss isn’t about making huge, dramatic changes. It’s about building a solid foundation of small, everyday habits that become second nature. These simple adjustments don’t feel restrictive—they feel like natural improvements to your lifestyle. And these improvements, though they may not seem monumental on their own, lead to real, lasting health benefits.

Finding Joy in the Process

One of the most important things I’ve learned on my journey is the value of finding joy in the process. Weight loss doesn’t have to be a battle, and it certainly shouldn’t feel like a punishment. When we make weight loss about self-discipline and deprivation, we set ourselves up for frustration. Instead, if we focus on discovering foods, activities, and routines that bring us joy, the journey becomes something we look forward to rather than dread.

In the episode, I share how finding new foods and exploring physical activities I actually enjoyed made the process enjoyable. I didn’t just focus on the foods I “couldn’t” have; I focused on the exciting new meals I could try that were healthy, satisfying, and delicious. I found ways to experiment with ingredients I’d never considered before, and I discovered new workout routines that felt energizing rather than exhausting. This exploration of new habits and new joys is what made my weight loss journey feel sustainable.

When we associate our health and fitness journey with enjoyment and discovery, it ceases to be a struggle. Instead, it becomes an exciting experiment—one that can improve our lives in ways we never expected. The pursuit of well-being should feel rewarding, and as we find activities that we enjoy, we end up with better results in the long run. The key is to shift the focus from “getting results” to enjoying the process of getting there.

Non-Scale Victories: Beyond the Numbers

In this episode, I also delve into the concept of non-scale victories, which have been a crucial part of my own weight loss journey. So much emphasis is placed on the number on the scale, but it’s important to remember that health is about more than just that number. When I stopped fixating on the scale, I began to notice all the other improvements that were happening in my life—things that weren’t reflected on the scale but were nonetheless significant.

Improved sleep quality, increased energy levels, and a boost in confidence—these are all examples of non-scale victories that are just as valuable as weight loss itself. It’s easy to get caught up in the idea that the only measure of success is weight lost, but I’ve learned that the true markers of success are often found in the way you feel, how your clothes fit, and how much more engaged you are in life.

These victories, though not always visible on the scale, are what keep you going when the numbers don’t move as quickly as you’d like. They reinforce the idea that health is multifaceted and that every positive change is a step forward, regardless of the scale.

Consistency and Self-Compassion

Throughout the episode, I emphasize the importance of consistency and self-compassion. Weight loss is a journey, not a race. If we try to rush it, we risk burning out. It’s essential to recognize that building sustainable habits is a long-term process. There will be ups and downs, and it’s crucial to show yourself kindness during those challenging moments.

When I made the decision to approach my weight loss journey with a focus on consistency, rather than perfection, things started to shift. I embraced the idea that progress is progress, no matter how slow. Instead of beating myself up for a missed workout or an indulgent meal, I reminded myself that I was still on the path, making small, positive choices. This shift in mindset made all the difference. Self-compassion allowed me to maintain momentum even during challenging times, and it helped me see setbacks as temporary, not as failures.

Weight loss doesn’t require intense workouts or strict diets—it requires steady, consistent action over time. It’s about building habits that you can maintain, rather than pushing yourself to extremes that aren’t sustainable. The more consistent and gentle you are with yourself, the more successful and enjoyable your journey will be.

Embracing the Journey, Not Just the Destination

In the episode, I offer practical tips for transforming your weight loss journey into a marathon you can enjoy. The key is to embrace small, sustainable changes, celebrate non-scale victories, and enjoy the process. Weight loss is not about reaching a destination but about creating a healthier, happier lifestyle that you can maintain long-term.

I encourage you to focus on the joy of building healthy habits, rather than the stress of achieving some arbitrary goal. Remember, the journey is just as important as the destination, and if you make the journey enjoyable, it will be much easier to stay committed. With patience, consistency, and self-compassion, you can achieve lasting health and well-being without feeling deprived or burnt out.

In conclusion, this episode serves as a reminder that weight loss doesn’t have to be a sprint. It can be a fulfilling, sustainable marathon—a marathon that you can enjoy every step of the way. By focusing on small changes, finding joy in the process, and embracing non-scale victories, you can transform your health and well-being. Make your journey your own, and celebrate every moment of progress.