From Zero to Start: On Weight Loss & Mindfulness

Let’s start with the basics.  Obvious to most. Redundant to all.  Yet, so often pushed aside.

  1. Drink more water, seriously! If you drink coffee, learn to love black and not add any cream or sugar.  Teas are one of the best ways to enjoy something other than water: green tea, warm lemon tea, etc.  In many other blogs, they suggest Apple Cider Vinegar, I’ve never tried this myself, but it is one of the common weight loss tips out there.
  2. Get some shut eye.  7-9 Hours of sleep per night, 8 hours average!  Sleep is important for your body to recover from the day’s events. It refreshes your mind and your body. Not only is it needed for your health, but also getting a good night’s sleep is essential for weight loss.  Put away your phones in the next room if possible.  Sleep earlier if you need to be up early the next day.  Better yet, adapt into a routine of sleeping early and waking early.
  3. Take a Probiotic daily; preferably with at least 10 billion cultures and one with acidophilus in it. There are many health benefits to probiotics, well . . . vitamins in general, but the key is probiotics are good for digestion and as you lose weight, your immune system will weaken and with that probiotics helps strengthen your immune system.
  4. Make the Switch from simple carbs to complex carbs.
  5. Meal Prep and Portion Control – 5 to 6 small meals a day without snacking in between. Plan out the meals of your week.  This way you don’t have to worry about what you are going to eat that evening.  This also creates control over what you decide to eat.  
  6. Cut Down and Limit your salt and sugar intake.
  7. Exercise 5-6 days a week.  Be active throughout the day: aim for 6,000-10,000 steps per day.
  8. Meditate or Pray.  Do yoga or pilates.  Anything that relaxes the mind creates a safer and stress-free environment for yourself.

Weight Loss is not only about diet & exercise.  In fact, skip the thinking about hopping on a temporary diet altogether, and switch the mindset into a more healthier lifestyle.  From Zero knowledge about your health and weight loss to being more self aware and mindful of the thoughts you create and the actions you commit to leads to the start of a more healthier way of life.

Like the human body, the feet is your foundation.  Happy Feet = Happy Body.  Think about it or read up on it. Although, the feet doesn’t particularly connect to every part of the body, it does have a connection to all areas in the body. A Clear & Decluttered Mind = A Happy Mind & A Happy Body.  What creates your perspective on life?  Your mind.  The way you perceive life.  The way you think about it and the way you act towards it.  If you harp negative feelings upon it, you will continue to feel negative towards it.  If you surround yourself with positive vibes, you will adapt to the environment around you and see the good in every opportunity.

I’ve spent the past two and a half years researching and experimenting, falling and cycling back to square one.  Learning new things and implying it to things I’ve already learned. Gathering information that eventually led me to finally be able to grasp the concept of what makes for a healthy transformation.  My own personal journey created a new understanding, a mindful beginning, and an inspiring perspective.  

You start with the mind.  Nurture it and watch it grow.  Be present in how you get from Point A to Point B, because the journey is the main element that sets the mood.  I’ve read a numerous amount of self-help books and these three provided me with the most insight:

So, whenever doubt arises, start with the mind:

    1. Love yourself: Say out loud or in your head, “I love myself” a million times a day. Look in the mirror and spoil yourself with “in-love” eyes.
      A practice incorporated from Love Yourself Like your Life Depends on It
    2. Zen Out: Quiet yourself and calm the mind.  Say a little prayer or give yourself some awesome words of affirmation or say nothing and just focus on your breath.
      My personal favorite from You are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life; “You are one with the Universe. The Universe is awesome and so are you.” (Jen Sincero)
    3. Calm the mind: Allow the mind to settle before you react. When chaotic thoughts bounce back and forth in your head, take a breath, close your eyes, and if necessary, walk away.  Let the thought disappear as silence drowns out the worry.
      A recent enjoyable read that works well with all aspects of life: The Little Book of Big Change: The No-Willpower Approach to Breaking any Habit.
    4. Channel your inner yogi: Think Optimistically.  Immediately turn off the negative thought that arises and turn it into something positive.
    5. Redefine your take on the term “DIET”:  Skip “dieting” and adapt to a new one. Read more here: Dieting is a fad that needs to die out

Once you have a handle on a more mindful way of life in your day to day routine, it’s time to focus on weight loss.

  1. Ask yourself: Why have you decided to live healthier?
  2. Create some goals: One big picture & several small goals that you can easily obtain
  3. Research and experiment: From continuous research and experiment, you will find a routine that works for you and your needs and wants. Research the food that you are eating.  Learn how to read the ingredients list below the nutritional facts on your processed packages. Experiment with food.  Try new recipes.  Try new ingredients you’ve never tasted before. As you experiment with foods, proceed with caution because even though some foods are on the healthy list, it doesn’t always sit well with your body.  For example, after eating bell peppers and romaine lettuce, an upset stomach forms, I concluded that I am sensitive to these foods and I’ve steered away from this. So, when experimenting, proceed with caution. As for exercise, see #6.
  4. Keep Learning: Just because you found something that works, doesn’t mean you should stop learning.  Learning about the human body, learning about your body, learning about different foods and it’s benefits, learning about which foods actually hurt you versus the ones that provide you with the most nutritional benefit. Every person doesn’t follow the same path in life, and that goes with health as well. There may be commonalities between people, but the bottom line is what works best for YOU. 
  5. Pick up a morning and night routine! Do something that motivates you in the morning and calms you before bedtime.
  6. Hire a personal trainer for at least the first month of getting in shape.  You need it all, both cardio and weight-lifting. Or watch work out videos and pay attention to the form, breathing technique, and most importantly, don’t half ass it, fully commit to the level of intensity unless for the sake of medical reasons – but for this reason is why I recommend a personal trainer . . . 
  7. Get some professional help. Seek nutritional advice from a nutritionist or a functional wellness practitioner. 

hope this helps, happy researching and experimenting!


Disclaimer: I am not a nutritionist or personal trainer.  These are tips I’ve learned through research and personal experience. Consult a nutritionist, a personal trainer, or a functional wellness practitioner for your own individual needs.

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