There are so many websites, books and videos and tutorials on YouTube and other social media on how to lose weight, all promising quick and easy ways on weight loss. However, there are certain strategies that you must follow in order to achieve them. Your foundation should lie on a successful weight loss while remaining healthy, have a calorie-based diet, altogether with a physical exercise regime. By following approved tips, you can achieve a successful long term weight loss.
As I mentioned before, there are certain strategies that you must get accustomed to. But, what are these strategies, here are some of the hand-picked effective strategies that will guide you.
WEIGHT LOSS TIP #1 – BE ABSOLUTELY SURE THAT YOU WANT MAKE THAT CHANGE (BE MENTALLY PREPARED)
The word long term itself may explain it, that long term effects take a lot of time and also effort, and therefore, you must be prepared mentally to take up the challenge. You must also make permanent changes to your diet and day-to-day routine.
Before you take up the challenge and decide to lose weight, think and ask about some of these questions from yourself.
Am I motivated and determined enough to lose weight?
Am I ready to learn strategies about how I could cope up with stress?
Am I willing to change my eating habits and diet?
Am I ready to change my day-to-day routines and activities?
Do I have enough time to commit to the challenge?
WEIGHT LOSS TIP #2 – MOTIVATE YOURSELF
After you have decided to lose weight, you must find a way to motivate yourself and stick to it. The easiest way to do this is to make a list. Write down a list of what is important for you in this journey and stay motivated and also focused. Afterwards, when in doubt about yourself and the weight loss journey you are undertaking, go through your list again and remind yourself of the tasks and goals you have written down. You can also consult weight loss specialists or even your close friends.
When getting advice and consultations from people, it is ideal to find and consult with people that will listen to you and your concerns regarding the program. It is also wise to keep a track of the activities you would be doing for the day, such as maintaining a journal of some sort or even track your program from your phone or smart watch.
WEIGHT LOSS TIP #3 – SET GOALS THAT YOU CAN DEFINITELY FOLLOW
For example, set a goal where you will definitely lose 1 or 2 pounds ( 0.5 -1 Kg) within a week. Generally 1 or 2 pounds costs 500 – 100 calories to burn and therefore, 1-2 pounds is ideal during the beginnings of the program. According to your weight, keeping a 5% reduction goal on your weight is a healthy number, at least initially.if you are able to maintain this sort of level, you are able to lower the risk of chronic heart diseases and also type-2 diabetes.
Apart from healthy eating, physical activities and exercises must also be incorporated into your set of goals. Initially, you can set a goal of walking for 30 minutes everyday and then gradually increase the duration and also speed of walking. Try to have an outcome goal, as it will make things much easier for you to plan out your day. And also plan the day, with regard to what you’re feeling as well, since emotions have a key role in the weight loss game.
WEIGHT LOSS TIP #4 – ENJOY HEALTHY FOODS
If you have come this far in terms of planning out your days and setting out your goals, you must also keep track and be mindful of what you eat. You must ditch your old style of eating, and must adopt a new and improved, and not mention, healthy style of eating. Your eating style must have food that is healthy, promotes weight loss and also lowers your total calorie intakes. Don’t be feared by this context, since lowering calorie intake doesn’t mean that your food will be flavorless and boring. You can definitely garnish the dish however you want, but be mindful of the sauces.
THESE ARE SOME OF THE POPULAR WAYS THAT YOU CAN CONTROL YOUR DIET…
Now when i say cut down fats, i mean cut down unhealthy and processed fats. Instead, replace them with healthy fats or good fats. These healthy fats can actually help you control your weight and are also advantageous for your moods and emotions such as fighting fatigueness. Healthy fats are unsaturated fats. Foods like Avocados, Nuts, Seeds, Soy Milk, Tofu and also Fatty Fish are great sources of unsaturated fats. To make these dishes extra delicious, you can garnish with a splash of olive oil as well.
Having a massive calorie intake could most definitely negatively impact your weight. Because, when consuming an excess of carbohydrates, they turn to fats, and these fats would later deposit in your body. Also, carbohydrates are a big source of glucose as well, therefore, we must consider the risk of diabetes as well. Both factors would later then contribute to weight gain.
CONTROL STRESS EATING
We don’t necessarily eat to satisfy our hunger sometimes, sometimes we are emotionally upset and for some the coping mechanism is eating. This is also a contributing factor towards your weight gain. Maybe you never identified them and took countermeasures instead of eating, here’s how;
FEELING STRESSED – Find other ways to calm yourself down, like doing yoga or better, meditation.
LOW ON ENERGY – Do minor physical activities, like listening to music, or dancing to music, or an evening walk or even a short nap.
FEELING LONELY AND BORED – Play a game, call a friend or family member, or even do minor physical activities like sweep the house or take your dog for a walk even.
Replace desserts like cakes and ice creams, with more healthy and natural sugary food like fruits. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose, causing diabetes.
BE MINDFUL WHEN EATING ALSO…
Avoid any distractions when eating. It is best not to watch TV, or work, or drive when eating your meal. You may accidentally overeat.
Pay attention. Time your time and appreciate the meal, savoring the flavors and textures of the food prepared.
Stop eating before you become full. Train and signal your brain to stop eating before you get full.
CONSUME PLANT-BASED FOOD
A great and healthy way to reduce your calorie intake is if you consume plant-based food items. Foods like fruits, vegetables and whole grains are ideal.
WEIGHT LOSS TIP #5 – BE ACTIVE
Apart from the eating habits and diet regime, you must focus on the physical side of activities. Regular physical activities and exercises will further boost up your weight loss program. Exercising offers a great deal of advantages, such as burning calories, strengthens your cardio, boosts your mood and also reduces blood pressure.
When exercising, you must consider three factors, frequency, duration and intensity of your activities in your program. One of the best ways to lose weight and body fat is through steady aerobic exercise. Such as brisk walking, for at least 30 minutes most days of the week. You don’t have to always follow a strict exercise program. Any extra movement helps burn calories, for example, make several trips up and down stairs instead of using the elevator.