How to Lose Weight – Week Two

Disclaimer: I’m not a dietitian or doctor. I did not go to school to get a degree in Nutrition. Please see your doctor before starting your weight loss journey.

You can read Week One to catch up. Here’s a quick recap:

Step One – Measure Your Body and Weigh In.

Step Two – Count Your Calories

Step Three – Get a Journal

Step Four – Set a Goal

Week Two

Now you’re starting Week Two of your journey.  Week One was all about becoming aware of what changes need to happen. It’s time to STOP making excuses and START trying. Start Week Two with weighing in and measuring. Record it in your journal and let’s get on with the changes!

Sorry to break it to you. There is no “SECRET to INSTANT weight loss” and you can’t “lose weight while you sleep.” You lose weight through hard work and determination, simple as that.

Step One – Remove All Junk Food From the House

This should be an easy task to do during week two. Why? Because you are full of anticipation and drive that this time trying to lose weight will work. We all know that feeling…the gung-ho feeling that energizes us.  But this time we’re going to stick with it.

Removing the junk food from the house is a crucial step. Not having the temptations in the house, in your face, will help you be successful. Go through your pantry and cupboards and put it all in a bag. Take it into work and share with your coworkers–they will LOVE you!


Stock your fridge with some healthy snacks and treats. Here are some ideas. You don’t have to give up sugar and treats completely. Try substituting the high calorie desserts for lower calorie substitutes:

  • Small pieces of dark chocolate. The trick is to not eat ALL of them. One serving each day.
  • Fresh strawberries with plain Greek yogurt or light whipped cream.
  • Smart Ones frozen desserts (they are pretty good for being “diet” desserts!)

Here is an example of a typical food day–including snacks and treats.

Beware of the Late Night Sabotages. Removing the treats from your house will help that.


Step Two – Exercise

Now is not the time to join a gym, or start exercising like you’re training for a marathon. Remember: baby steps!

This week we’re going to focus on adding little things to our daily life and creating a healthy habit. When you go grocery shopping park as far away as you can. Walk places you’d normally drive. Take the stairs at work instead of an elevator.

Sneak in some movement every day. It doesn’t have to be vigorous. Just move your body. Go for a walk at lunch time.

When I first started my journey to lose weight I did it in two parts: the first part was exercise. I started swimming a few times a week and did so for about a month. After that I started the food part. I knew I couldn’t do both at the same time and not feel overwhelmed so I did it in two parts. By the time I started counting my calories to lose weight I was settled into the routine of swimming a few times a week and it didn’t feel overwhelming.


Step Three – Don’t Drink Your Calories

This may seem like a no-brainer but so many people drink half their daily caloric intake in their coffee drinks! Double Shot White Chocolate Mochas, Beer, wine, regular soda, juice, Vitamin Water…I saw this one guy at a gym with a gallon jug of apple juice once. I was so baffled as to why he needed a gallon of apple juice to workout? Why would he drink the calories he was burning? Baffling.

I’ve talked a lot about not drinking my calories–and if I’m going to drink my calories I want it to be a nice beer or glass of wine. I used to be a BIG juice drinker. I’d have a huge glass of orange juice with breakfast every day–that’s what 200 calories? Giving up juice was a hard one for me but I did it cold turkey and now I only drink juice a few times a year (usually when I’m sick). I also used to drink several regular sodas a day. How many calories a day extra was that? 300? 400? Just cutting out my liquid calories I would have started losing weight immediately.

That goes for those high-calorie coffee drinks too!


Step Four – Make a List

You’re actually making two lists this week. The first list is food.

Make a list of foods that you like that are healthy. For example, list all your favorite fruits and vegetables, what kind of proteins you’ll eat, etc. Also make a list of foods that you’re not willing to give up completely. For me that would be chocolate. I won’t give up chocolate ever. I love it. But I had to find ways to fit chocolate into my daily caloric intake without going over 2,000 calories a day. That meant I had to pay attention to portions and I had to find lower calorie chocolate options. No more Butterfingers candy bars (King size of course); I had decide which kind of chocolate made the cut. For me it had to be under 200 calories.

Now make a list of physical activities you enjoy. Write down a few different exercises that you think you’d like and put them in order. Over the years I occasionally tried to workout. I joined a gym when I was 18 but it didn’t last long. I also tried Curves. Didn’t like that either. When I realized that I had to pick SOMETHING I’d like and something I would stick with I picked swimming. I’d always loved swimming and I knew I’d keep at it.

Stay positive and remind yourself every day WHY you are doing this. It’s important to stay on track.

Up next week: we really start the hard work!

QUESTION: How did you do during Week One? Are you feeling confident about Week Two?