The daily practice that helped this woman lose 50 pounds (and keep it off)

In 2010, Rebecca Thomas was 50 pounds corpulence. She was tired of endless weight loss gimmicks, so she developed a arrangement of routines that allowed her to lose the weight in about a year. “ I decided I was going to stop looking for other people ’ south plans to fix me because it just didn ’ thymine work, ” Thomas tells NBC News BETTER.

Thomas, 47, is a restaurant owner in Richmond, Virginia and author of the Medium.com series “ not Another Diet. ” She lost 60 pound in 2010, she says, and finally gained back ten of those pounds. She was besides dilute after her initial weight personnel casualty, she says, but she ’ s kept the perch of the weight off since then. Her ability to lose the weight and keep it off comes not from willpower, Thomas insists, but from the habits and routines she ’ randomness develop. Rebecca Thomas before her 50-pound weight loss. courtesy of Rebecca Thomas “ There ’ s a lot of ways that our health goals are affected by the way our lives are set up, ” she says, “ and when I started tackling those things is when I last saw veridical progress. ” here ’ s how Thomas lost the slant and kept it off .

She created a judgement-free zone around her body

When Thomas was overweight, she had a bad habit of beating herself up about the direction she looked, she recalls. “ I was engaging in a lot of negative self talk, ” she says. “ I was tired of being my own snappy boy. I was tired of saying mean things to myself. ” She says the negative self-talk did nothing to change her eating habits and only made her feel worse, so she stopped judging what she saw in the mirror. “ It turns out that tackling all these different things actually has a huge impingement on your ability to lose burden and keep it off, ” she says .

Focus on routines instead of willpower

Willpower is a poor creature for overcoming inadequate eat habits, according to Thomas. Our brains want us to eat high calorie foods because that ’ s what our ancestors had to do to survive, she says. rather of relying on self-control, she says she developed a system of rules that prevent temptation in the first position. Two of those rules include :

  1. Never bring foods into your home that you know you can’t control yourself around
  2. Avoid restaurants and eateries where you know the menu options will be too unhealthy

She even gives into temptation once in a while, she says, but doesn ’ thymine pity herself when it happens. rather, she learns from it and moves on. “ I ’ meter not a bankruptcy because I ate that whole box, ” says Thomas, “ — it ’ s that that unharmed box is not for me. ”

She asks herself: Am I still hungry?

Are you conscious of how full moon you are while you ’ re eating ? Knowing when it ’ sulfur fourth dimension to put down the crotch is crucial if you are going to lose system of weights and keep it off, says Thomas.

Give yourself license to eat when you ’ ra hungry, Thomas says, but stop yourself one-half manner through each meal and ask, “ Am I still hungry ? ” “ What I ’ thousand in truth trying to do there is create a habit where you stop and question yourself as you ’ re consuming something, ” she says. If you ’ re hush athirst, keep eat. If you ’ re not distillery hungry, put your food in a container and shop it in the electric refrigerator for later, she says. Doing this will help you become more conscious of how a lot you ’ ra feed and how hunger affects you throughout the day. “ When you have overfed yourself for years, those systems inside of you don ’ metric ton study deoxyadenosine monophosphate well anymore, and it ’ s a action to get them back, ” she says. Tip: If you ’ re famished before a meal, eat a handful of nuts or something alight before you sit down to dine, Thomas says. This will curb your starve and prevent you from eating besides much .

Weigh yourself every day

A big function of maintaining a healthy weight is to get comfortable with what ’ randomness on the scale, according to Thomas. She weighs herself each morning, which forces her to be conscious of her system of weights. But weighing yourself every day isn ’ t about the count on the scale, she insists. alternatively, it ’ randomness about getting to know your body ’ s fluctuations and how your daily habits influence them. “ It ’ s a day by day admonisher of my health goals, ” she explains. “ It allows me to know where I in truth am, as opposed to where I think I am, and it keeps me from having barbarian fluctuations, which I do think is in truth bad for self respect. ” She says she doesn ’ metric ton record her daily weight, noting that she ’ s more focused on routine than data psychoanalysis. “ It keeps my overarch health goal at the front and center of my mind and as a daily commit, a daily admonisher, ” she says. Keep in mind : Your weight unit will fluctuate day to day, thus don ’ thyroxine get hung up on a total, she says. alternatively, focus on staying within a range of about 3-5 pounds. Before you focus on losing the weight, Thomas advises weighing yourself each dawn for several weeks. This will help you see how your stream corrode habits are affecting the number on the scale and what you need to change .

She sees her weight as a byproduct of the life she creates

Thomas says she lost the weight and kept it off because she focuses on life style rather of what she sees on the scale. “ A lot of people focus on their weight, ” says Thomas, “ but what I ’ ve learned over the concluding eight years is how you construct your biography determines the end product of your slant. ” Rebecca Thomas has developed a system of rules to help prevent her from being confronted with enticement.

courtesy of Rebecca Thomas

How to use routine to maintain a healthy weight:

  • Stop the body shaming: Shaming yourself only makes you feel worse and does nothing to help you get on a healthier track.
  • Forget willpower: Don’t rely on willpower alone. Instead, develop a system of rules that prevent you from being confronted with temptation in the first place.
  • Understand your hunger cues: Ask yourself “Am I hungry?” Doing this will help you become more conscious of how you are consuming food.
  • Get on the scale: This will force you to be conscious of how your eating habits affect your weight. Keep in mind that it’s normal for body weight to fluctuate. Instead of fixating on an exact number, focus on staying within a range of about 3-5 lbs.
  • Redefine your weight: Don’t look at your weight as a scary number on the scale — look at it instead as a symbol of your choices.

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