The start of a weight loss campaign can be an exhilarating one amidst so much expectations. Better health, more energy, and confidence act as an inspiration to many. At the same time various obstacles accompany one on the way to reach these goals. There are a few vital things that you need to grasp before leaping into this process. This guide has been crafted to help you find your firm footing to sail through the process in the right way and for an extended period of time.
Set Realistic Goals
Setting goals is definitely one of the vital and initial processes you need to go through as soon as you decide to try weight loss. It is advisable to lose between 1-2 pounds per week, this is because this rate is considered healthy and manageable by nutritionists. Hence weight loss modestly and steadily over time (at a rate of 1-2 pounds per week on average) is cited as being likely to yield better long-term results based on an observation by the CDC.
Understand Your Body Type
It is really important to understand that each person’s organism is unique and can react differently to the same weight loss strategies because of genetic and physiological distinctiveness. Knowing your body type and metabolism can help you modify the approach and blame it on the flu.
Research has revealed that genetics can explain 40-70% of the difference in the BMI in people. This is an implication that the genes that you are born with can determine the ease with which one can lose or gain weight.
Emphasis on Right Health NOT Right Weight
These outcomes indicate that weight loss should be more about health enhancement, which is not necessarily achieved by acquiring a certain size. Focus on behaviour modification that leads to the general improvement of the body for instance taking vitamins, taking water frequently and having adequate rest.
Creating a balanced diet plan
This is quite evident to know that diet has a major part to play in any weight loss program. Though, it’s important not to go to the extremes and implement a diet that can starve your body and deprive it of necessary nutrients. It is advisable to concentrate on your diet and take a wide range of fresh fruits, vegetables, lean meats, whole grain products and necessary fats.
Incorporate Regular Exercise
As old adage states, ‘No pain, no gain’ thus, it assists in the burning of calories, growth of muscles and increase in the metabolic rate. Although cycling, walking, running, and skipping are some of the best cardiovascular exercises to engage in, you also need to incorporate strength exercises like weight lifting or push-ups. Learn to find and do things that will make exercising fun and thus do it as often as possible.
The CDC guidelines propose 150 minutes of moderate-interpreted aerobic physical activity or 75 minutes of vigorous-interpreted physical activity along with muscle-strengthening activities how least twice per week.
Watch Your Weight Loss Progress
Employ gadgets such as the food diary applications, exercise gadgets, or scales to be able to keep track of what you eat, how you exercise, and your weight. That being said, do not pay attention to the magnitude of the transformations; it is crucial to assess your feelings, fittings, and health advancements.
Thus, a observational study done for “Journal of Medical Internet Research” printed that the portion of patients who engaged in digital self-monitoring instruments were able to shed more weight than those who did not.
Drink plenty of water
Water is essential in the body as it assists in metabolism, digestion and curbs hunger as it creates a full feeling in the stomach. You should ensure that you take at least 8 glasses of water in a day, and if you are very hairy or exercise a lot, then more than that.
A study conducted on “Obesity” revealed that preloading water helped suppress hunger and thus caloric ingestion to help in weight loss program.
Take enough sleep
Sleep is a critical factor many of us don’t pay much attention to yet is critical in weight loss. Lack of sleep also affects areas of the brain that control hunger and appetite, therefore, promoting consumption of unhealthy foods and more calories. This calls for 7 to 9 hours of good sleep every night for optimum support to your efforts to lose weight.
Looking at the results of a study published in the “American Journal of Clinical Nutrition”, people who had poor nights’ sleep took in 385 calories more every day than their better-rested counterparts.
Manage Stress
Being stressed usually makes it very hard for one to lose weight. This can lead to cases of people eating e for comfort which is not healthy for the body metabolism. Also, bring relaxation strategies like meditation or yoga, deep breathing or those activities that fascinate you and help you reduce stress.
Spend time with your loved ones
Yes, it does and the support given by friends, family and all will play a big role in enabling a person to shed off some weight. Talk your goal with your friends or relatives, join the weight loss club or ask the nutritionist or trainer for help.
Be Prepared for Plateaus
Losing weight may stall at some point or the other; and the fact is rather annoying. The body also begins to adjust to the diet and exercise regime, making the rate of weight loss slow. The studies reveal that weight loss stalls at approximately six months of dieting and changes in the programs make one overcome the barriers.
Do not try to equal anyone on this earth
It’s the reality that the pattern which is followed in the weight loss journey is different for everyone out there. That is why it is essential not to compare with others because this can create unnecessary stress and disappointment. Think about yourself, be proud of what you have done, and know that change will happen slowly.
Educate Yourself
Education is a very important starting factor when it comes to weight reduction. Get informed about healthy diet, programs of physical training and a normal lifestyle. Knowledge on the aspects of weight loss is essential so that people will not be easily swayed by silly diets and heath claims.
Be patient and don’t judge yourself strictly.
One cannot dissociate the process of losing weight from patience as it can take quite a while. An ODC is bound to come across some highs and lows from time to time and therefore one should not give up on it or get too down on themselves. Rejoice every step that you take, however tiny, and respect yourself and give yourself credit.
Studies have also found that self compassion is positively related to more adaptive patterns of eating and less disordered eating.
Enjoy the Journey
Last but not the least, do not forget to have fun. Fat loss is more or less an enhancement of one’s health, which is not necessarily defined by digits on the scale. Welcome the changes, be happy with your achievements no matter how small. Develop pleasure in the process of becoming a new you and a healthier you at that.
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