How To Start A Weight Loss Journey In 4 Steps | You Need To Watch This


does this sound familiar to you you
decide you want to start a weight loss journey so you go online and you start
looking up different ways to lose weight so you think okay on Monday I’m going to
cut out carbs I’m gonna cut out sugars I’m only gonna eat lean proteins and the
fresh veggies and on top of that I’m also gonna go to the gym and I’m gonna
workout then you’re weighing yourself every five hours throughout the day you
still haven’t lost very much weight so then you decide now I’m just gonna order
a pizza instead this isn’t working yeah me too until about two years ago
when I feel like I finally figured it out so I’m gonna be sharing with you
guys the four steps on how to start your weight loss journey I want to lose
weight I am finally doing it hey goalies squad welcome back to 70
pounds of life my weight-loss journey to lose some weight my name’s Marissa
Dunn and I am currently down 90 pounds and Counting since I have been I would
say pretty successful at my own weight loss journey I thought that I would go
ahead and talk to you guys about how to start your own weight loss journey in
four steps not 20 not fifty four these are all things that I wish somebody
would have laid out for me and my weight loss journey when I was first starting
so I figured I would help you guys out throw you a bone and give you some of
these tips the first step and I know this may sound cliche but I promise you
I’m not gonna say it and then just move on without telling you how to actually
do it but the first step is going to be getting into the right mind space or
mindset for your weight loss journey step number two no I’m just kidding
so what I mean by getting into the right mindset is and I was the same way when I
first started my weight loss journey I did not think that I could actually do
it I knew that I had set a goal to lose a certain amount of weight but in my
like back of my head subconsciously I was thinking man I really hope there it
is hope that I can reach this goal instead of saying I am going to reach
this goal I didn’t believe in myself so what I mean by getting into the right
mindset is believing in yourself stop wishing stop hoping that it’ll work out
and just start believing in yourself that it will happen now you’re probably
thinking Marissa well I just I don’t really think that I
can do it so how do I start believing in myself don’t worry I have some tips and
I’m gonna tell you first things first and I’ve talked about this before you
need to start using a positive self-talk using positive self-talk can look
different so you can do morning affirmations which I have a video where
I talk about that linked it for you guys you can do you
can write out your goals for the day you can say out loud to yourself what you’re
going to accomplish the second thing is to stop giving the fear of failure any
type of power take that power that you’ve been giving to fear that I hope
just that sentence I hope that alone like there’s fear hidden in there it
sounds super positive because hope is such a big word instead take the power
that you gave to fear take it back and give it to yourself because you hold the
power to make the changes in your life that you want to make which is my
tagline at the end of every video but seriously you do hold the power and if
you set this goal you absolutely can do it and if you feel like you can’t do it
go watch my very first video yeah I was about 90 pounds ago guys it is possible
I’m not special I’m not some superwoman I didn’t make a
wish to a genie and then it happened no I had to absolutely believe in myself
and I’ll be completely transparent with you guys when I first started my weight
loss journey I didn’t really think that it was possible but something inside me
just held on for like two weeks cuz usually I would start my weight loss
journey and then quit like two or three days into it but I held on for two weeks
and then as soon as I started seeing results that was the confirmation that I
needed and from that point on it was no longer I hope it was I will so
guys seriously getting into the right mindset is so important because if you
don’t want a hundred percent believe in yourself then why are you gonna give 100
percent does that make sense yeah the last part of getting into a positive
mindset for weight loss is to leave the past in the flippin past so what
happened last year or two weeks ago it doesn’t matter if you failed at a weight
loss journey 100 thousand times and it doesn’t matter
because the past does not hold any power over your future got it okay let’s move
on to step two this is a big one and it really really worked for me and there
are a few like sub steps to this step so let’s go ahead and start talking about
it number two the second step is to create a plan what’s that quote failing
to plan is planning to fail yeah that’s real so another reason why I was so
successful on this weight-loss journey is because I set a plan for myself now I
don’t mean to jump in and change your diet and start exercising like 100%
throwing all of that into the cookie jar at one time because that’s too much
going on that’s too much you need to go ahead and focus on one or two things
the two biggest parts of weight loss are where are you going cainy babay the two
biggest parts of weight loss are one your nutrition and to exercise right in
my opinion and it’s also been proven through studies nutrition is the most
important nutrition makes up about 80 percent of your weight loss the other
20% comes from working out so between those two things you need to figure out
what’s right for you either you’re going to start with nutrition or you’re going
to start with working out I would recommend starting with nutrition
because this is what’s gonna happen if you try and do both at the same time so
let’s say it’s Monday and you change your diet and you remove the carbs and
you remove the sugars and whatever you’re doing right well your body is
gonna go through a detox you’re going to feel shaky and jittery and agitated
maybe a little weak you’re gonna feel hungry all of those things are going to
happen to your body that’s what happens when you change your way of eating you
clean up your nutrition you’re gonna go through a detox right so then you’re
going through all that like you’re having a great day right
you’re going through all that and then you’re like okay yeah now I need to work
out because those are the two things to lose weight working out in nutrition so
then you go to the gym while you’re jittery and shaky and agitated and when
you’re at the gym you don’t know how to work the machines and you don’t really
know what to do with like the dumbbells and the barbells and like what’s the
difference between the dumbo and a barbell like what do I do with that
right so two days of this are going on you’re weighing yourself every morning
and you’re not seeing a difference well one you’re not seeing a difference
because it’s only been two days and then secondly you’re just overwhelmed like
that is not sustainable right so conquer one thing at a time
so yes make sure that you’re choosing one thing to focus on either you’re
gonna focus on your nutrition you’re gonna go through that detox and all that
bad juju and then once that’s done and over with then you can add in your
exercise or you’re gonna start with exercise you’re gonna get used to
exercising and then you can gradually start changing your nutrition I
personally would suggest the first option which is focusing on your
nutrition first you’re really just gonna sit there that’s a thing okay so we’re still on step 2 right
creating a plan the next thing that I would advise you to do is to get a
weight loss journal or just like a spiral notebook where you can create
your plan so if you’re focusing on nutrition first then I would advise you
to plan out maybe four days of meals breakfast lunch dinner and snack plan
out what those meals are going to be then create a grocery list from those
days of meals let you planned out and then schedule a time for you to go to
the grocery store now when you’re planning your menu for like those few
days don’t get crazy don’t be extra don’t do that be simple
like make it as simple as possible if that means that you’re gonna be eating
tuna or grilled chicken and asparagus for the first few days then that’s what
you’re gonna be doing you can get more creative than that by the way weight
loss is not just grilled chicken breast and broccoli like there’s a bunch of
different options that you can research but when you’re first starting out just
keep it simple because you are going to have to be cooking your own meals so if
you’re not cook used to cooking your own meals that’s gonna be a learning curve
for you just try and keep it as simple and basic
as possible now if creating a meal plan is too much for you then make it even
more simple make it a goal to have five vegetables a day and to drink eight
glasses of water a day and then for the next week make the plan even bigger and
more detailed and then the following week after that and make it more bigger
and detailed after that as well does that make sense so I have a video where
I showed you guys how I make my own weight loss journal and in fact I
actually made a real-life 90 day weight loss journal that also has some
self-love prompts in it it’s on sale if you guys want to buy it you can but you
feel more than welcome to make your own like in a spiral notebook you don’t have
to buy a weight-loss journal but if you want to you can alright we’re still on
the part where you’re making your plan right so then the next thing that I
would do is I would go through your refrigerator and your
country and remove any foods that are not a part of that plan now I understand
that not everybody lives by themselves you may have kids and a husband or like
other people who are living with you that’s perfectly fine put all of those
foods that are not on plan somewhere that it’s out of sight out of mind let
your family know hey mom’s doing this for the next few weeks your snacks are
gonna be over there so it’s out of sight out of mind for you now we are going on
to step number three measure your starting point so that means taking
measurements with a measuring tape of your bust your neck your bellybutton
your hips your thigh whatever you want to measure you measure it just make sure
that you are being consistent like if you measure your belly button just make
sure that you know exactly where you measured it so that way the next time
you measure it’s consistent know what I mean also make sure that you’re taking
photos you can get your BMI you can get your weight if you want to I do think
that it is good to get your starting weight
III don’t think that it is necessary for you to weigh yourself every week listen
do not weigh yourself once a day your weight is going to fluctuate like crazy
and then it’s just gonna get you in a negative state of mind so my advice
would to be to avoid the scale I would use measurements to track your progress
if you can as well as photos and lastly step number four find yourself a support
group some type of accountability and don’t forget to celebrate let’s talk
about all of those things so find support if you need some type of support
the Internet is a thing nowadays there is so many support groups on Facebook
that you can join I have a personal support group for goalie squad members
and if you want to consider yourself a goalie squad member and you have
subscribed then go ahead and go down to the link in
the description down below you do have to request to join this group and you do
have to answer the questions in order for me to accept you into the group let
me repeat that you do have to answer the questions because I don’t just accept
anybody in the group because I don’t want it to be spammy and salesy so
answer the questions accountability you need to find some type of way to hold
you accountable for me I posted about my weight loss journey on YouTube that’s
not for everybody and I know that even posting on Instagram isn’t for everybody
but maybe once again getting a friend who also wants to do this with you and
having them be your accountability buddy checking in with each other sending each
other photos of meals and then celebrate if you accomplish something that may
seem like nothing to you I can’t tell you how many times I’ve had people
message me and they’re like Marissa I only lost a pound this week it’s so
frustrating and I’m thinking like what you lost a pound that is amazing
imagine if you were to lose a pound a week in ten weeks that would be ten
pounds down now you’re thinking 10 pounds in 10 weeks guys don’t put a time
limit on this there is no time limit on your health right so if you’re losing a
pound a week that means you are heading in the right direction
stop celebrate and acknowledge that you’re headed in the right direction
please do not get upset about not losing you know more than if even if you lose
half a pound a week there’s times in my weight-loss journey and it’s here on
YouTube where I only lost half a pound 208 point 8 pounds so I’ve lost point 7
ounces and I was in the mindset of you know there’s not a time limit on this so
even when I lost half a pound I was still happy about it because that means
I was going in the right direction so make sure that you’re celebrating the
small wins no matter how small it may be when you’re writing in your journal look
to see what happened last week and what you can celebrate I hope
these tips were helpful for you guys if you have any questions I do my best to
respond to every single comment within reason if you’re watching this a year
later probably not gonna respond but if you guys have any questions comment down
below let me know I will do my best to answer your questions as much as
possible if you guys need help creating a plan please feel free to reach out to
me i’ve run monthly challenges where i give you guys number targets to hit with
your calories workout programs accountability support weekly check-ins
community a bunch of really great stuff so if you feel like you are needing that
extra help email me down below there might be a slight waiting list for the
next challenge but i promise you if you put your name on the list you will get
into a challenge don’t forget if you are interested in the weight loss /
self-love planner that will be linked down below as well that’s all that I
have for this video I really hope that it was helpful for you guys remember as
always you hold the power in your hands to make any changes in your life that
you want to make please if you liked the video don’t forget to Like comment and
subscribe it is very helpful to me and to the channel for me to keep creating
content for free for you guys like this hope you’re all doing well and amazing
on your fitness and weight loss journeys and I will talk to you guys next time
bye guys say bye okay there it is bye guys


100 Responses

  1. Nicole Mestre

    July 11, 2019 2:30 pm

    Your dog is the best ever 😂. Love how he sits back there, almost like he’s being your moral support through this video haha! Also I enjoyed watching this video, I started my weight loss journey 2 months ago, and didn’t realize I had been doing the first two steps already. This was very helpful and a new fresh dose of motivation to help me keep going. Thank you for being awesome and sharing this video.

  2. Star Wishes

    July 12, 2019 2:33 am

    I realized today that I need to take control over this. I bent over to pick so,etching up and popped the riveted button on my jeans. I’m 31, over 260 lbs and work a desk job 10 hrs a day. I just wanna get back to the 200 lb mark that I was at 6 years ago.

  3. جوري

    July 14, 2019 10:51 am

    Wow!! This video out of all the videos I’ve seen is best and most realistic so far ❤️❤️

  4. whenuknow uno

    July 15, 2019 1:32 am

    Number one is correct! My weight has been my struggle since I was about 7 or 8. I really packed on the pounds after a medical diagnosis. It rocked my spirit because it was self induced. I gave up and decided I didn't deserve life anymore. This was around the age of 27. At now 39, having pushed love away, losing my clothes, wanting a baby and finally tiring of being present, but not alive, I want something different. I appreciate videos like this that suggest fixing your mind first.

  5. Isabelle Scott

    July 16, 2019 3:10 am

    in 2 weeks I've lost 10 pounds taking the keto pills I saw on

  6. Addisyn Hull

    July 16, 2019 3:12 am

    The most effective supplement for losing weight is the keto pills from

  7. Damn Loretta

    July 17, 2019 12:41 am

    Guys, you might not see results in the first few days but I guarantee you, you will see results in one to two weeks. Losing weight fast is not recommended because it's not sustainable. However, losing weight gradually and slowly is more sustainable because it's not only healthier, but you're less likely to gain back the weight (if you somehow stop working out for a few days or eat unhealthy foods for some time).

  8. I hate People

    July 17, 2019 3:47 am

    I'm 11 and 130lb… I wanna get to atleast 110-100lb I'm a month… so 20-30lb I want gone. Im going to go on a healthy diet and kiinnda excersize? To lazy for dat 😥😒

  9. Martina Armijo Ramírez

    July 17, 2019 2:23 pm

    I have never feel so related with a "loss weight" video this is a frikin' good video

  10. Noelia Nava

    July 18, 2019 6:54 am

    This video is definitely the most helpful weight loss video I’ve found on YouTube. I currently weigh 219 lbs, and I hope to get to my normal weight soon! Thank you for the advice and tips! 💓

  11. Paula Bermudez

    July 26, 2019 5:58 am

    This was actually insanely good advice.. I thank you so much!! And I look forward to see your other videos

  12. Anastasia Salay

    July 29, 2019 11:19 pm

    I'm 23 and I lost myself after having my son who is now almost 2years old I weigh 261 now and before I had my son I was 194. Love ur video and I am going to focused on my losing weight goal to better myself

  13. Misfit 648

    July 31, 2019 5:39 pm

    I've got PCOS and I've cried about my weight and hair loss all the time and im only 25. I need to lose about 50kgs. I've lost 8kgs so far in 7 months. Its a start but sometimes it feels like my journeys so slow. I just don't want to fall off the bandwagon this time.

  14. H C

    August 1, 2019 12:25 pm

    Ok but I actually really like grilled chicken breast and broccoli. With quinoa. I eat that or grilled chicken salad usually. My husband is a butcher so he brings home steaks sometimes and he gets me the cleanest cuts. For snacks I love Harvest Snaps or I'll eat an apple and a mandarin. At least once a day I eat Cheerios with almond milk. I am gluten and dairy intolerant so that actually makes it alot easier to stay away from junk food. But I also don't eat some junk food even if it is gluten free. It's been only a few weeks since I found out that I was gluten intolerant. It was really the catalyst to changing my whole diet. Now I don't even think I could eat junk food. I've lost weight and I feel amazing. Gluten was causing me to have alot of joint pain, especially in my knees, so I'm still waiting for that to completely get better before I start working out.

  15. multifandom world

    August 5, 2019 4:16 am

    "The past does not hold any power for your future".I dont know why this really hit me because I always give up when comes to loosing weight but now I got to believe to myself that I can do it not just hoping that I could make it

  16. That ART life

    August 5, 2019 6:26 am

    My favorite breakfast that I honestly make 5 days out of the week:🥰💪🏼👩🏼‍🍳
    -Ground turkey
    -2 eggs
    -2 cloves of garlic
    – handful of cherry tomatoes
    -handful of each:kale,spinach
    -ground turmeric
    -any type of ground chili pepper

    Cook it all and toss it in a big bowl and enjoy with some green tea and some fruit! You will have so much amazing energy and your body will love you! Soooo good!

  17. Marguerite McGurk

    August 9, 2019 6:16 pm

    This is amazing
    I lost 53 pounds and then went down a bad hole where I gained 15 back
    Trying to find more motivation and I think I just did 🙃 thank you so much!

  18. Nancy Salinas

    August 11, 2019 8:37 pm

    Hi im your new subscriber! I really enjoyed this video. Looking forward to the rest of your journey. Thank you for all the positivity to help me along mine.

  19. college grad

    August 19, 2019 1:56 am

    Hey I saw this video in my recommend…I been on a weight loss journey for 35 days. I pray daily ad I say to myself I will loose this weight. everything you said is correct… I use my fitness app to track my calories and exercise and I walk 5 to 6 miles everyday.

  20. Luanna Evelyn

    August 20, 2019 8:19 am

    Did you have cheat meals? Cause I started my diet plan a few times but the food was never enjoyable so I kept trying till I made a good diet plan so that it's healthy and tastes good,so I stuck to that plan for a week with no sugar but my mom made cupcakes with icing this sunday😂😂so I had one but now I'm back on track,is it ok to have like one thing that's not on the diet plan maybe once aweek?

  21. Ginny WasHEre

    August 22, 2019 9:49 pm

    Mindset…YIKES!! It is so hard for an overweight person who has been bullied all their life and has NO self confidence to tell themselves "i can do this!" and actually believe it. That was the hardest part for me. The voice in the back of my head kept telling me "your a loser, why bother? You will fail anyways!". Fighting that voice within MYSELF was the hardest part. Great vid, so honest and down to earth…thank you hon!!

  22. Sweetist Princess

    August 25, 2019 7:22 am

    Will be Starting My Weight Loss Journey soon, Just trying to Mentally and Financially Prepare….

  23. leafside

    August 27, 2019 4:18 pm

    Where can I see your first video? I’m a bit confused by your channel and the order of things? Thank you xxxxx

  24. Emanuela

    August 29, 2019 8:19 pm

    i love that you are so reall! i m in a battle with my self so bad and what are you saying motivates me so much 🙌🏻✨

  25. Eman Ismaeel

    September 3, 2019 11:10 pm

    1 lbs, .5 lbs or .001 lbs lost… it’s a loss! As long as it’s a – & not a + you’re winning 👍🏻

  26. wendy pope

    September 5, 2019 1:11 pm

    Thank you so much for the information. Why do people feel like they have the right to tell you that you have gained weight 🤔 I can see that I'm bigger but I don't have to be told about it. It's a annoying and unnecessary! It just hurts my feelings😔

  27. •Samantha Crack-Ass•

    September 6, 2019 10:20 pm

    I had a journal. I tried so many diets and exercises. None of them worked 🙁 i got stressed and threw it out so now i dont have one. 🙁

  28. Holly Conger

    September 9, 2019 3:49 am

    I kinda disagree with nutrition being most of the journey. different people have different bodies and weight loss should be tailored to different needs. I need excercise! My body is used to it and expects it.


    September 10, 2019 12:12 pm

    I’m 12 years old i don’t know how much I weigh but I really want to lost weight so I want some support to boost me up cuz sometimes I just give up

  30. Laura Mulas

    September 10, 2019 9:12 pm

    I started a diet a little bit more than a week ago, I know it’s not that long but it’s the longest time until now, so I think I can go on with this. I lost around 3lbs eating everything the body needs, included carbs. I’m italian and I’m used to eat carbs at every meal, I still do this but I weight them to avoid overeating. I don’t fell hungry at all. For the first couple of days I was craving hamburgers, ice creams and chocolate, so I ate mini kinder cereals that I had at home for a couple of days. That was useful to start getting used to eating well, then it was not as hard ad before to eat healthy food, I started gaining strenght and being less tired. The day I started the diet I downloaded some fitness apps and I started doing some easy exercizes. I feel so good because I thought I would never be disciplined enough for this, but I am, and I know I will be really proud of myself and I won’t gain the weight back.

    I’m also going to do a cheat meal once a week, last week I ate pizza🍕

  31. Mardella Sunshine

    September 12, 2019 11:19 pm

    So I realize I am viewing this months after it has been posted. BUT this total hits home for me. I have been struggling to get my mind wrapped around losing weight, again. At my highest I was 260, at my lowest I was 193, I am currently 225ish. It's like I know what I need to do but then I self sabotage. I recently realized that my body will not respond to my previous weight loss methods, which were obviously not sustainable. I am now 32, and to be transparent my body is just different and I am in a different place in life. I have had this life long goal of being 180-175, and now I would be happy to be at or below 200 in general again. I am working on my mindset and that really is the BIGGGEST key! I definitely feel like I need some help with nutritional guidance though, because at this point I am sure I am not eating enough food on a regular basis.

  32. Angee Contreras

    September 13, 2019 5:13 pm

    Love this video. & your dog just sitting in the back had me laughing lol that’s something my dog would do lol

  33. Jennifer Rose

    September 15, 2019 6:52 am

    How would you possibly go about this if you have health issues? I’ve seen dieting specialists, my medical issues are huge ones, and I’ve been working out, and food cut backs , but that didn’t work? It brought me to a few day of down fall with motivation. I think your method would work for me, how do I get in contact with you?

  34. Lexi Davenport

    September 18, 2019 11:27 pm

    This girl is very real and she makes jokes that arent bland like other youtubers. I love the tranaparency. First video and im a subscriber 😁

  35. My Transformation

    September 20, 2019 5:18 am

    hello My name is Nick i just turned 33 im a EX Dealer/addict My last weigh in was at 533 lb ive been battling addiction for 6 years i also have sarcoidosis so im on 24/7 oxygen.. But i have turned my life around i have been clean from all opiates for 30 days i also started fasting/ dieting 15 days ago and have lost over 54 lb's follow me on my weight loss journey your positive comments are motivating me to stay on track i will also really want to help others going threw any struggle. You must have a positive mind ALWAYS forward NEVER go back

  36. Samantha Silva

    September 20, 2019 11:47 pm

    New sub,❤❤❤❤❤ love her advice & the way she keeps it real!!!
    I'll be starting a weightloss channel soon,but I'm starting from day 1, I'd love some support!!!

  37. •eunhyuk mark•

    September 24, 2019 10:09 pm

    For me I decided to start with working out since I have a pretty okay diet just need to cut gluten. And dairy. But I also just went grocery shopping before I decided this sooo I have enough bread to feed an army.

  38. Graca Vasc

    September 27, 2019 3:42 pm

    A nice breakfast is one tomato and the same amount of cucumber chopped small and mixed together with one tablespoon of hummus and a teaspoon of olive oil. Add a handful of cornflakes to make it crunchy. Yum!

  39. tessa k

    September 29, 2019 6:36 pm

    My brother told me great advice “if you get hungry enough, you’ll eat -almost anything” in a sense meaning, if you buy your health foods, and they are around, they’ll taste like heaven when you get to eat them instead of that garbage!

  40. Alisha 31

    October 3, 2019 11:36 am

    Lost 16 pounds and I have a goal of 64 pounds, 25% weightless through 18:6 intermittent fasting and I eat whatever I want!

  41. C T

    October 9, 2019 7:15 pm

    I've been waiting to be added to the group… Dunno if she just hasn't checked it recently Or if it's no longer active… lol, I was really looking forward to joining! :/

  42. Danyell Dobbins

    October 10, 2019 4:22 am

    I would love to join your group! I’ve been working out for over a month and feel better but I feel like If I start eating better will definitely help too!


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