If you have been trying to lose weight frantically through religious (and sometimes ridiculous) dieting and workouts, you are not alone! Women and men across all adult age groups are at a loss on how to effectively lose weight and sustain the desired weight goal. There are countless weight loss tips all over the internet but not much information is out there on how to lose weight successfully (without killing yourself in the process) and sustaining a healthy weight range.
Time Frame For Weight Loss
Losing weight should be done over time and not as a result of a pill or drug that promises “instant” weight loss results. The weight loss journey begins with making subtle lifestyle changes and small changes in daily habits, and not with making dramatic, and in the long run, unproductive changes.
#1: First, start small
Be intentional and gradual in building your weight loss and fitness routine. You may begin with walking or jogging for 15 minutes, then gradually increase to 30 and on like that. You could also start with light exercises using only your bodyweight till you can gradually build it up and introduce weights and resistance to lose more weight and to tone your muscles.
#2: Make healthy additions to your diet rather than subtract
Rather than changing altogether your diet, add gradually to your diet plan. This is one crucial weight loss tip. An abrupt change in diet may cause you to crave for foods and binge-eat on unhealthy foods that are not included in your new diet plan. Add on healthy foods like lean proteins, low calorie or low carbs, leafy greens, fruits and nuts, healthy fats, and veggies.
Start with making one change at a time and gradually introduce other diet changes. Switch over to the low-fat, low-calorie or sugar-free alternative of your favorites rather than giving up on abruptly to avoid binge-eating. In essence, make your old favorites healthier.
#3: Your diet should be based on whole foods
Organic whole foods are healthier, more satisfying, and are less likely to make you overeat. Processed foods, on the other hand, wreak a lot of havoc on your health and your figure.
Also, take smaller portions and eat slowly. Over time, eating hurriedly leads to weight gain. Eating slowly helps you feel full and avoids overeating. It also boosts weight-reducing hormones.
#4: Eat high protein diets
A high protein diet particularly breakfast keeps you feeling full long into the day and hence reduces your cravings and obsessive thoughts about (unhealthy) foods, and helps reduce your calorie intake throughout the day. It also reduces the desire to snack at night.
High protein diets are crucial for weight loss. Healthy protein could either be plant-based or animal-sourced.
#5: Stay hydrated
Water keeps your guts healthy, detoxifies your system, and keeps you hydrated. Drinking enough water is an important tip for anyone who wants to lose weight. Drinking a glass of water before meals, would make you feel fuller and make you eat less.
On your weight loss and fitness journey, you would be tempted (frequently, if I may add) to give up. You need an accountability partner and a symbol that will keep you motivated and keep your weight goal in focus.