Hey friends, for those who are new to my blog, welcome! My health journey started 3 years ago. During the first 8 months of my health journey I lost 22 pounds. Its been 3 years and I kept it off and I do not plan on going back. So I know a little thing or two about the key to maintaining weight loss. First, I must say that this blog post is a little blunt here on out.


Unless you are a pro athlete or preparing for a big race on that hand maybe you would not be reading this.  Here goes…..stop trying to kill yourself in the gym. I know so many people who go to the gym and spend 2+ hours exercising. It will not benefit you in the long run. Because working out for 2 hours everyday or 5 days a week for 1.5 hours is not realistic. If you want to get fit and stay fit, the fitness goals you set need to be attainable, something that you can stick to for months and years to come. It’s a process and a very long one. Yes you can switch things up to make it fun and different. But unless it’s your job do not train insane because unfortunately, you will quit before you see any results.

Trying to lose weight is extremely hard and you are making it harder if you are over working yourself. This is a lifestyle change, make it realistic. Hence you will never be able to make the gym a part of your lifestyle if you make unrealistic fitness goals. Eventually, it will become tiresome and boring. Go at your own pace and take it one day at a time, 15-20 minutes everyday or 2-3 days a week for 30 minutes. At least for the first two months of starting your weight loss journey. After that evaluate, analyze and increase your level of workout if needed.

When I started on my health journey I exercised for 45 minutes 2-3 days a week. Now I do 30-45 minutes 4-5 days a week but its been 3 years and I built my endurance up. What I am saying is do what is best for you in the long run and not what is best for today. Can you really go to the gym for several hours 4-5 days a week for the rest of your life? If you can that is awesome! But most people cannot maintain such a strict fitness regimen, including myself. I go to the gym to release stress and to stay lean but most of all I want to maintain my sanity and happiness .

Loosing weight is not a chore, do not make it something you have to do, it’s a hobby, you know, something you love to do. I fell in love with the idea of being fit and eating healthy.  Unless I am training for a 5K, I do not workout extremely hard because that is not something that I can maintain for the rest of my life. I am not saying do not take it up a notch just do not start at level 100 and fall to level 0 in a few weeks.





Do not cut out all the foods you love once in for all. If you love to eat chocolate everyday try eating it 5 days a week. It’s important to connect your mind with the food you eat. Ask yourself why should I eat chocolate everyday? For example I always drink regular milk in my coffee (non-fat cows milk). Now I have connected my mind with soy milk, why I should drink it instead and knowing and understanding the health benefits. Basically, I did not stop drinking regular milk in my coffee because someone told me to. I developed a relationship with my body and the foods I put in it.

Do not cut out sugar, carbs, and fired foods. WOW! fried food? A healthy lifestyle equals balance. When I say fried food I mean once in a while and if you are at home then you can use olive oil.  Sugars like organic honey or agave which are natural sweeteners. Carbs like brown rice, sweet potatoes, pumpkin, vegetables, yams are all good to eat and they all contain carbohydrates.

“Start your weight loss journey with goals that you know you can achieve and maintain, so you can continue it for months and years to come.”

Thank you for stopping by my blog, until next time….

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This topic is open for conversation. What mistakes have you made on your weight loss journey and how can you fix it?


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  • Reply
    January 18, 2017 at 8:56 pm

    This was a great post Marshalee! I am going use some of these tips and share them with a few of my friends. Thanks!

    • Reply
      Marshalee McIntosh Jin
      January 18, 2017 at 11:18 pm

      That is so sweet! Thank you very much for sharing my post. I am glad I was able to help.

  • Reply
    Malalai Hashemi
    May 12, 2017 at 6:39 am

    Thank you for your tips i absolutely agree. You have to start small and take baby steps toward your goal.

    • Reply
      Marshalee McIntosh Jin
      May 12, 2017 at 8:49 am

      Hi Malalai,
      You are very welcome! It’s more of a realistic goal when we start slow.

  • Reply
    May 27, 2017 at 10:28 pm

    Thanks for the tips its not going to be easy but surely we will be able to achieve our set goal

    • Reply
      Marshalee McIntosh Jin
      May 28, 2017 at 10:40 am

      Hi Gina,

      I am here to keep you motivated and inspired with my tips and whatever I can share to help you make your journey easier.

  • Reply
    May 28, 2017 at 2:27 pm

    This is a really helpful post! I know whenever I start on the health kick, I go all in, and then end up quitting haha.

    • Reply
      Marshalee McIntosh Jin
      May 29, 2017 at 7:39 am

      Hi Marlena,

      Thank you for your wonderful comment!
      The thing about living a healthy life is you cannot stop even after taken a week or month off. Get up and keep going! continue to read through my blog because I have a lot of helpful tips to keep you on track.

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