I have had a long and rather rocky journey when it comes to weight and body image. Years of therapy, weight loss and weight gain later, here's a bit of what I learned along the way.
1. One size doesn't fit all
There is no perfect diet or exercise plan that works for everyone. While seeing others weight loss journeys can serve as great motivation, you cannot simply copy someone else's plan and hope to get the same result. Each body is different and finding what works for you takes a lot of trial and error.
One dietician I visited recommended only having fruit for breakfast, another said that such large amounts of fructose in the morning may do more harm than good and may slow down my metabolism.
So take some time to understand your body and then you will find a plan you can really stick to.
2. You don't need to go broke trying
Current fad diets declare all kinds of exotic foods to be superfoods or magic pills for weight loss. Remember that there is no one item which is indispensable to lose weight or which guarantees it.
When you start to eat healthy, focus on being sustainable. Make clean eating a part of your daily life rather than spending exorbitant sums on expensive ingredients and fancy new diet trends.
Imagine spending thousands of rupees every month on special low carb flour, almond milk, avocado, blueberries and more. You would automatically expect quick results for the amount you have invested and on not seeing those you might give up. Stick to foods native to your area, they will usually suit your body best.
3. The carrot and stick
The word diet generally has a negative connotation. Dieting is viewed as a punishment and a cheat meal as reward for good behaviour.
Weight loss is as much about mental health as it is about physical appearance. When every meal feels like torture you'll only keep waiting for the next binge and resenting those who seem to eat all they want without any apparent consequences.
Clean eating means understanding the effects of foods on your body and knowing that refined flour, processed sugars and other "unhealthy" foods are harmful regardless of whether they show up on the weighing scale or not. And staying away from them is a reward not a punishment.
4. Not just a numbers game
Any nutritionist, fitness coach or even random stranger on the Internet will tell you that weight loss requires a calorie deficit i.e. you must burn more calories than you consume.
What you need to understand is that no calorie counting app can declare how many calories per day are healthy for you. Use the apps judiciously, not obsessively trying to stick to numbers which may be counterproductive.
If you have a busy day, don't skip meals just because an app says you have consumed your daily limit of calories. The purpose of the app is to make you aware of foods that may be rich in calories but poor in nutrients and to avoid mindless eating like the chocolate bar you grabbed after lunch, the side order of extra fries or the potato chips you snacked on while watching television. Don't let the numbers control you, use them effectively.
5. It's just a habit
While I usually steer clear of non-fiction, one of the best things I did was to read Atomic Habits by James Clear.
We usually feel motivation is necessary for consistency, but in fact everyone runs out of motivation, it's the habits that stick.
How many of us have thought that if we pay for a diet plan or gym membership, we will be motivated to be healthy? But do you watch Netflix only because you paid for a subscription? No, it's because you are used to watching shows during meals or late into the night.
Similarly, let health be ingrained in your routine as a habit. As Clear suggests, start with just one pushup but make sure you don't skip it! Don't treat being healthy as an inconvenience, rather just as a choice you made.
That's it, my two cents. Hope this helps!