The purpose of losing weight is not simply to look good, it is to feel good, be healthier and lead a more active lifestyle. The problem is with all of the fad diets, quick fixes and inconsistent advice, it can be hard to know where to start.
Fortunately, it does not have to be extreme or painful. Here is a realistic, science-based approach to losing weight in a healthy manner.
1. Think About Your “Why”
Before you hop into any plan, define what you are trying to achieve. Are you looking for more energy? Better heart health? Increased confidence? Understanding your “why” will help you stay focused when you hit challenges during the process.
2. Look for Wellness Guidelines vs. Calories
It is true that when it comes to weight loss, you want to burn more calories than you consume – but what calories come from is just as important as how much.
Don’t eat:
Whole foods: vegetables, fruits, legumes, lean protein, whole grains and healthy fats.
Processed foods: chips, sweets, fast food that are high in calories and low in nutrients.
Sugar sweetened beverages: soda, juice and even “healthy” smoothies can be high in extra calories.
3. Get Moving—Find What You Enjoy
You don’t have to be a regular gym-goer to lose weight. Just get moving more than before.
Get in at least 150 minutes of moderate activities (brisk walking, cycling, etc.) each week.
Add in some strength training 2-3 times a week, and this is because you need to build muscle that increases metabolism.
Whether you dance, swim, play a sport, or hike—whatever you enjoy and can be consistent with!
4. Do Portion Control Without Freezing Up
You don’t have to weigh every portion but being aware helps!
Consider using smaller plates and bowls.
Before you eat ask yourself how hungry you are.
Don’t eat from containers; portion yourself again!
5. Sleep and Stress Are More Important Than You Think
If you aren’t sleeping enough, you may increase hunger hormones and cravings. Chronic stress can lead to emotional eating.
Get 7-9 hours of sleep per night.
Try some stress relief activities like yoga, journaling, deep-breathing or going for a walk outside
6. Drink Water
At times, we mistake thirst for hunger. Drinking water helps control appetite and keeps your metabolism functioning in a healthy manner.
Start your day with a glass of water.
Carry a water bottle with you to sip from throughout the day.
7. Work on Being Patient and Kind to yourself
When it comes to weight loss, it won’t happen in a straight line. You will have bad days and plateaus and you may even gain some of the weight back before continuing to lose it. This is normal.
Make a realistic goal. The CDC suggests losing 1-2 pounds per week.
Success is not just found on the scale. Celebrate non-scale victories like having more energy, being able to sleep better, or getting into a better mood.
The next time you have a bad day, don’t quit.
To Wrap Up
Losing weight is a journey and not a sprint. Focus on establishing habits you want to stick to, instead of finding a fix. The goal is to create a lifestyle and not just a smaller version of yourself.
You got this! One step at a time.
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