One of the most common goals for people nowadays is losing weight. But it is also one of the most failed goals there is. Why does most people fail in losing weight effectively? How can you succeed in doing so? Losing weight can be a challenge, but it’s definitely possible. With a little effort and dedication, you can reach your goals and improve your health. Keep reading here for a proved method to lose weight and be healthier overall
Here are some tips for losing weight effectively:
- Set realistic goals. Most people achieve certain progress in losing weight, but they have a hard time maintaining, or get discouraged with the process. One of the most common reasons is trying to lose too much weight too quickly. The so-called “crash diets” make you lose weight fast, but you also bounce back up very fast. In order to keep a sustainable weight loss, aim to lose 1-2 pounds per week. That is achievable with small changes and will keep you encouraged of achieving your weekly goal consistently
- Make gradual changes to your diet. Another common problem with “crash diets” is that they make you change too many things too quickly. If you try to overhaul your entire diet all at once it will cause too many disruptions in your routine that it will be too difficult to maintain. Start by making small changes, such as eating more fruits and vegetables, drinking more water, and cutting back on sugary drinks. One change that I recommend to my clients is to make sure you always fill half your plate with vegetables and then add the rest. With only this change, you are bound to achieve your weight loss goals. Get a Free Nutrition Plan and Healthy Recipes on our Free Downloads area
- Get regular exercise. We have been misled in thinking that exercise alone will make us lose weight. The truth is that a single very long and intense workout will not be enough to tip the balance and will leave you very tired and discouraged to continue. Instead, aim for some 30 minutes of moderate-intensity exercise most days of the week. Moderate intensity could be defined as a “slight effort”, something that you can maintain for the length of the workout without feeling out of breath or overly tired. A good tip is to find an activity that you enjoy. There is no point in forcing you to do something that feels like a chore everyday. Find an exercise routine that you look forward to, no matter if it is running, hiking, weight lifting, Pilates, yoga, anything! there is no wrong answer. (Check the post What Exercise Program should I Choose?)
- Find a support system. Having people to support you on your weight loss journey can make a big difference. This could include friends, family, a personal trainer or a weight loss group. Your support group will not only help you by keeping you accountable, but it will also add a sense of belonging and community that will make you want to continue and push forward. And having them on your side will also prevent you from going back to some of the old ways that you have changed.
- Keep a food journal: A food journal, where you track what you’re eating and drinking, is a powerful tool to help you identify areas where you can make changes. It highlights how your choices affect your weight loss goals and help you learn from them. This can be done with by means of apps on your phone or tablet or the old-fashioned pen and paper. The only important part is to be honest and true to yourself in noting every single choice, good or bad, and spending some time reviewing them later. Bonus points if you share it with your support group for accountability.
- Keep a balanced life: I know it is easier said than done, but weight loss is more than food and exercise. Getting enough sleep and managing stress are equally important in your weight loss road. When you’re sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain. Similarly, stress not only increases cortisol levels, but also can lead to unhealthy eating habits and weight gain. Find healthy ways to manage stress, such as exercise, yoga, or meditation. And make an effort to sleep at least 8 hours per night (check the post The importance of Sleep on Health)
- Be a good planner: An ancient writer said that “the shrewd one ponders each step”. Spending some time thinking ahead on different situations that you will face everyday will help you make better decisions. Got invited to lunch at someone’s? Eat something healthy before going or bring a healthy dish to share. Going out with friends? Alternate your drinks with soda and lime and order other beverages instead of the sugary cocktails. Going to a restaurant? Research the menu before going instead of doing it on the spot while you are hungry. Going for vacation? Choose a hotel with a gym or an area where you can go out for walks/runs. The point is that every single change, even if seemingly small, makes a big difference at the end, so planning ahead of time will be the difference in keeping your weight loss goals.
It is also important to remember that weight loss is not a linear process. There will be ups and downs along the way. Don’t get discouraged if you have a setback. Just get back on track and keep going. Remember that those setbacks are not bad, they are an opportunity to learn and improve for the next time. Let us know which of these tips you will apply and message us to schedule a free consultation to help guide your weight loss goals.
With hard work and dedication, you can reach your weight loss goals and improve your health, not for an event, not for a time period, but for the rest of your life.