I know a lot of people who want to lose weight but are stuck — like I was back in 2005. They want to get healthy and fit, but can’t seem to stick to a diet or exercise plan. They start, and then fail, and then feel bad about it.
This was where I was 10 years ago, and I’m happy to tell you that it’s possible to change. The secret lies in leveling up.
Leveling up to lose weight
Like a video game, the way to changing your health habits is by starting out at the first level, and only going to the next level after you’ve beaten the one before that. The problem is that most people start at Level 10 and fail, and wonder what happened. Most of us want to skip several levels, but we’re just not ready.
So the secret is to start at Level 1, and only advance once you’re done with that level. One level at a time, you’ll master the game of losing weight and getting healthy.
Here’s my guide to leveling up.
Please, for goodness sake, don’t make the mistake of skipping this level because it sounds too easy. The easy levels are where you gain your skills.
You need to do two very easy things in this level:
Start walking just for a few minutes every day.
Reduce your eating by a little bit. A very little bit.
The walking should be as simple as walking around the block a couple times, or going to a nearby park for just 5-10 minutes. It should seem so easy that you feel a little dumb not doing more.
Add a minute of faster walking to your walks. Just one or two intervals of walking at a pace that makes it harder to have a conversation. So walk for 5 minutes at conversational pace, then speed it up for a minute, then back to the regular pace. You can repeat that a couple times if you feel like it.
Add some veggies to your food. Just a little, and something you might like. Greens are the best, but if you’d rather eat carrots or cauliflower, go for it. Don’t make it a lot, just a little.
Basically, this is a repeat of Level 4 — add a little more fast walking to your daily walks, and add another veggie to one of your meals.
You can repeat this adding each week for 2-3 weeks. You’re getting the idea by now: basically, you started out by eating a little less each week (barely noticeable) and then adding some vegetables to your diet. You started out by walking just a little each day, slowly adding more, then adding some faster intervals. Keep increasing this progress slowly, one week at a time.
Now we’re going to add some harder challenges:
Add some hills or stairs to your walking routine. Find a hill to walk up for at least a few minutes, or if you have stairs in your building, do a few flights at the end of your regular walk. Don’t make this too hard!
Try finding and making a new healthy recipe online each week.
Stay at this level for 2-3 weeks, until it seems easy.