How to Start your Weight Loss Journey

by Andy Williams - last updated 26th March 2024

It may be the first time you've ever decided it's time to lose weight, or you may have tried multiple times to shed those extra pounds only to find yourself stuck in a never-ending loop of yo-yo dieting. Most of us, at some point in our lives, will embark on a journey to improve our overall health and fitness or decide it's time to lose weight. In a world where I can order McDonald's to my sofa with the advancement of technology, it seems that becoming overweight and unhealthy is becoming a lot easier! So, what is the best way to start a weight loss journey, and how can you set yourself up for success?

How do I start? How do I get motivated to start a weight loss Journey?

After a successful journey myself, losing 7 stone over the last year, I discovered certain factors that helped me succeed. One of the biggest questions I get asked on TikTok is, 'How do I get motivated?' For me, motivation goes hand in hand with mental health and mindset. I believe, and have proven, that without the right mindset and motivators, a weight loss journey is almost doomed to failure without these! Here are some things I would do on day one of your journey:

Give Yourself a Good Talking To!

I challenge you to stand in front of the mirror and tell yourself with complete honesty about your current state. If you are overweight, tell yourself you're overweight. If you are lazy, acknowledge it. If your current health condition will ultimately lead to an early death, confront that reality. Then, make a decision. If you are content to stay as you are, that's fine. Walk away from the mirror and continue with life. If you genuinely want to make a change, that's great! But start your journey by being honest with yourself about your current situation.

Find your Why?

This is key to success in your journey – find your why! My why back in June 2023 was simple: I hated my reflection. It was depressing to see my body; I felt unattractive, my confidence was low, and I knew, after a conversation with some doctors, that my life would be cut short due to obesity. This was my WHY, the reason I needed to change. So whether you jot it down in your phone, write it on paper, or send it to yourself in an email, make a note of your why – why you want or need to change your life and why you need to succeed on this journey!

What's Your Goal?

Even as I typed the heading 'Set Goals,' I sighed because we hear this a lot! However, I've learned that setting goals is so important! You've established your current condition, you've established your 'Why' you want to change; now you need to note what you want to achieve. That may be losing fat, it may be gaining muscle, and it may be a lot that will take time, or it may be a smaller amount that will happen quicker. But ultimately, you need to establish the goal, close your eyes, and visualize it. How will you feel when you achieve it? How will it change your life?

Set Smaller Manageable Goals

So, you know what you want to achieve; it's time to break this up into smaller goals. If your quest is to lose 5 stone, that could take some time. Break this up, maybe into five separate targets of losing one stone each, and celebrate each milestone you hit. It's hard to work towards a goal that may take a year without hitting points along that journey where you can give yourself a pat on the back and celebrate. This might not always be about losing weight; it may be about gaining muscle, running a marathon, or stopping alcohol. But whatever it is, if you have a long-term goal, creating smaller manageable goals that you can hit will help you ultimately reach your end goal.

Find Things You Enjoy

So, I preach that learning to feel comfortable while in an uncomfortable state is a life-changing skill, and it is! However, this wasn't instilled straight away in my journey. When I started cold plunges and running, initially, I didn't enjoy them. My mindset had been elevated to a level it hadn't been before, but ultimately, finding things that I enjoyed and that benefited my health and helped me on my weight loss journey was a large part of my success!

So why not try multiple things until you find something that doesn't require David Goggins motivation for you to actually get up and do it. Maybe it's sunny outside and you enjoy walking, so get out there and pop on a podcast or your favorite music. Perhaps you enjoy playing golf, or maybe you meet people for coffee once a week and think you'll start walking instead of taking the car. Maybe you absolutely love the gym. Whatever it is, find things that benefit your health that you enjoy and that don't require steely willpower to actually get up and do!

Create Your Support Network

Some of us need support, some of us don't, but ultimately, why make your weight loss journey harder than it needs to be? If your partner does the shopping, have a conversation about how small changes to the shop can support your journey. Maybe you need time to walk each week and need someone to watch the kids. You might want to join a Facebook group with others trying to lose weight or improve health, where you can support and encourage each other. Creating the right support network around you can be a huge benefit.

On the flip side, cutting out people, places, and attitudes that will have a negative effect on your journey is just as helpful. The feeder in your life who pushes that slice of cake towards you and says 'Just have a bit,' or the person who pressures you to go to the pub – whatever form this comes in, I suggest having a conversation with them or cutting it out of your life.