Waking up in my late 20s, morbidly obese and out of excuses, I realized it was now or never for my health. My husband Kyle and I, both dealing with severe physical ailments, set three simple non-negotiables that we could accomplish even on our worst days. Through rain, snow, and immense physical pain, we committed to these small but critical actions daily. To our amazement, these non-negotiables transformed our lives, helping us shed 50 pounds in just three months. Here’s how small changes and steadfast determination led to significant results and how you too can implement these strategies to achieve your weight loss goals.

1. Commit to Daily Movement

The first non-negotiable was to walk for 15 minutes every single day, regardless of weather or how we felt.

• Start Small: Initially, we could barely manage a few minutes without stopping. Both Kyle and I were physically out of shape; I had severe plantar fasciitis, and Kyle suffered from painful leg cramps. We started in the winter, battling knee-deep snow, but made sure we walked every day.
• Pace Yourself: The goal wasn’t to go fast or far; it was simply to get moving. We allowed ourselves to walk at our own pace and take breaks as needed. This might not seem like much, but it was sustainable for us.
• Consistency Over Perfection: The key was not overcommitting. We didn’t aim for an hour or intense workouts; 15 minutes was manageable, even on our worst days. By the end of three months, we found that we could walk the full duration without needing to stop, marking a significant improvement in our stamina.

2. Stop Changing Your Favorite Foods

Our second non-negotiable was to stop drastically altering our diets to lose weight. Instead, we focused on portion control.

• No More Deprivation: For years, we tried eliminating our favorite foods, which only led to emotional eating and binge cycles. We decided to stop punishing ourselves by depriving our favorite snacks and foods.
• Portion Control: Instead of eating a family-sized bag of chips each night, we started putting a single serving in a bowl. We read the serving sizes on food packages and adhered to them. It wasn’t about giving up chips or sandwiches; it was about consuming less of them.
• Consistency Over Drastic Changes: Reducing food intake slightly and consistently worked better for us than radical, unsustainable dieting. This approach allowed us to continue enjoying the foods we loved while still losing weight.

3. Choose to Win, Not to Be Right

The third non-negotiable was a mindset shift: prioritizing winning over being ‘right.’

• Ego vs. Results: I often wanted to do what the fitness and diet industry touted as correct—high-intensity interval training (HIIT), heavy lifting, cutting out carbs. I had to ask myself, did I want to conform to these ideals, or did I want to achieve my weight loss goals in a way that worked for me?
• Practical Choices: Instead of jogging, which I disliked and couldn’t sustain, I chose to walk. Instead of cutting out carbs, I chose to eat them in controlled portions.
• Sustainable Wins: This wasn’t just about short-term weight loss. Making choices that were easier to stick to helped us both lose a combined 260 pounds and maintain that loss for over nine years. Winning for us meant finding a balance and approach that we could sustain long-term.

Tips for Setting Your Own Non-Negotiables

While these strategies worked for us, the idea is to set non-negotiables that make sense for your life and health.

• Start with Small, Achievable Goals: It’s not about grand gestures, but about consistent, manageable actions. Whether it’s a brief daily walk or a single fruit serving substituted for a less healthy snack, small steps can yield significant results over time.
• Focus on What You Can Do: Don’t compare your journey to others. Your non-negotiables should align with your current abilities and lifestyle. Incremental progress is still progress.
• Avoid Overwhelm: Setting multiple, overwhelming goals can lead to failure. Start with one or two non-negotiables and build from there as they become habits.
• Make It a Routine: The aim is to create a routine that you can stick to, rain or shine. Consistency is more critical than intensity.

Applying These Non-Negotiables in Your Life

• Movement: Identify a form of physical activity you can do daily without fail. Even a 5-10 minute daily walk can be transformative if you stick with it.
• Diet: Instead of overhauling your diet, focus on moderating portions. Keep foods you enjoy; just have a bit less of them.
• Mindset: Shift your mindset from a perfectionist approach to a sustainable one. Winning in weight loss isn’t about being perfect; it’s about making consistent, manageable changes.

Our Journey Towards Long-Term Success

These three non-negotiables didn’t just help us lose weight temporarily; they have been fundamental in maintaining our weight loss over the years.

We’ve learned that weight loss doesn’t have to be a battle of extremes or a series of sacrifices. Instead, it can be about finding a balance that allows you to enjoy life while making healthier choices.

By adhering to these non-negotiables, we discovered that lasting change comes from small, consistent actions that align with our real lives. If you’re looking to lose weight or improve your health, consider integrating your version of non-negotiables into your daily routine. Remember, it’s the small steps taken every day that lead to significant changes over time.