Weight loss can be daunting, especially when you are just getting started. There is so much information that it may be unclear how to get started. But the good news is there is a process to follow to lose weight through simple and manageable steps. This article will demonstrate how to lose weight successfully and sustainably starting from the basics.
1.Create Realistic Goals
The first step of weight loss is creating realistic, achievable weight loss goals. Rather than aiming for rapid weight loss, aim for small changes that can be scaffolded over time. A safe and sustainable rate of weight loss is one to two pounds per week. It may seem slow, but this is good in that you are not sacrificing your health for faster weight loss.
Tip: You may want to consider utilizing SMART goals, which are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “I will weigh 10 pounds less in 10 weeks by working out 4 times a week and cutting 500 calories a day.
2:Create a Calorie Deficit
Losing weight is primarily a simple concept: calories in versus calories out. To achieve weight loss, you have to burn more calories than you take in, otherwise known as a calorie deficit. You can do this by either reducing the amount of calories you take in, increasing your activity level (or combining both). How do you create a calorie deficit?- Caloric Tracking: Use an app, such as MyFitnessPal to track calories you eat and help you understand how many calories you’re eating! – Exercise: You can complete many different types of exercise, but cardiovascular exercise, such as walking, running and biking uses calories, and strength training will increase your muscle mass and potentially increase your metabolism.
3: Adopt a Healthy, Balanced Diet
Achieving a calorie deficit is vital; however, equally important is what you are consuming. Your goal should be to eat foods that are dense in nutrient value that will satisfy your nutritional state while keeping reduced calorie counts. This can be achieved by following these tips for a healthier, more balanced appetite:
Eat more whole-foods: Your eating pattern should include lots of fruits, vegetable, lean proteins (chicken, fish, beans), whole grains, and healthy fats (avocados, nuts, olive oil).
Be mindful of portion sizes: Be aware of how much food you are eating at each meal. If you are eating too much food – even healthy food – you will not see a weight change.
Reduce your intake of processed foods: Many highly processed foods contain high sugars, unhealthy fats, and empty calories that will try to keep you weighing the same.
Pro tip: You could even try meal planning or meal prepping for the week to help you use will-power and say “no” to unhealthy impulse eating for the week that is a healthier way of eating to achieve a caloric deficit.
4: Get Moving
Being active is crucial for burning calories and stimulating your metabolism. While your diet forms the basis of how you lose weight, exercise enhances your efforts and increases motivation. There are two different types of exercise that are beneficial when it comes to weight loss
Cardio (aerobic exercise): Any kind of physical activity that entails walking, running, swimming, or riding a bike. Cardio can get you burning calories, as well as improving your cardiovascular health.
Strength training (resistance exercise): Getting muscularly strong can be attained through the act of lifting weights, or performing bodyweight exercises themselves, like squats or pushups, that build muscle. Building muscle increases your muscle mass, and a higher muscle mass increases your resting metabolic rate, or the number of calories you burn while resting, throughout the day.
Tip: It is beneficial to have a balance between the two types of exercise. Also, the recommendation for frequency of exercise is to workout 3–4 times per week for 30–60 minutes.
5: Stay Hydrated
Drinking plenty of water is often undervalued, but staying hydrated is very important in your weight loss journey. Water helps with appetite control, keeps your metabolism functioning efficiently, and can even aid digestion. Often, the feeling of hunger is due to being dehydrated.
Tip: Aim to drink at least 8 cups of water a day, but drink even more if you are physically active. Drinking water before eating meals, will also help fill you up, and prevent binge eating.
6: Get Enough Sleep
Sleep is another major factor contributing to weight loss success. Lack of sleep can affect the hunger hormones in your body and lead to binge eating or cravings for less healthy foods. Minimum sleep can also lessen your energy, making it less likely to follow through on your exercise regimen.
Tip: Get 7–9 hours of quality sleep each day. Create a consistent sleeping routine, lower screen time before sleep, and create a soothing, restful sleeping environment.
8: Controlling Stress
One of the factors that can lead to emotional eating is chronic stress, which complicates weight loss. Stress can lead to elevated cortisol levels which can increase some people’s appetite and cravings for high-calorie foods. Tip: Employ techniques for stress-management such as meditation, yoga, deep breathing exercises, or taking some time for yourself to relax. 8. Documenting Progress It is important to document your progress, but not simply by monitoring your weight. Holistic markers of weight loss progress can help people stay motivated to lose weight. While you may experience changes in clothes’ fitting, energy levels, or feelings of strength or endurance, solely focusing on weight quantifies success improperly. Tip: Take progress pictures, measure your waist and hips, and monitor how you feel every day. This way you have a better holistic view of your progress.
9: Exhibit Patience and Remain Consistent
It is essential to understand that losing weight is like a marathon, not a sprint. Weight loss doesn’t happen all at once; in fact, it can sometimes feel like you lost the weight quickly only to gain it back the following week. Not every week will be a successful week of weight loss. Some weeks you may feel defeated and discouraged. That is okay! You just need to continue to be patient, consistent, and trust the process.
Tip: In order to be successful in losing weight and sticking to a nutrition and/or workout plan, try to reward yourself for sticking to your plan, even if it is simply sticking to your workout plan for that week or improving food choices.
Conclusion
You can improve your health and lose weight if you are dedicated to the process. Dolly Parton once said, “If you don’t like the road your walking, start paving another one.” You can certainly pave that road! Start by writing down a few realistic goals you want to accomplish within a given framework. Just focus on what you need to do, rather than looking at the weight losses. It starts with a calorie deficit, balanced nutrition, cardiovascular exercise, and strength training observations; then add water, sleep, and stress management techniques. Be patient and consistent. Before you know it, you’ve lost weight and improved your overall health. Remain focused on consistency and the weight loss process. Important to note: A pseudo remedy will not work for losing weight and changing your health; it is the changes that last forever. So start today – whether it is eating better or exercise – and remain focused on your goals!
