Losing weight can be difficult and frustrating. Many of us don’t really know where to begin or what the right steps are to lose weight. Social media and the consumer market often make it seem like there is a “magical solution” to losing weight by advertising health drinks or vitamins. But, the truth is that there isn’t a one-size-fits-all solution to weight loss. In fact, it isn’t something that cant be achieved overnight. It takes time, effort and is a journey in itself.
If you’re looking to lose weight the healthy way, you’ve come to the right place! Hufflebuzz is here to help you as you embark on your weight loss journey. Read on to find out where to begin!
How Do I Start Losing Weight?
Losing weight is similar to having a relationship. It takes time, effort, and of course, commitment. You can begin by making a commitment to yourself and the process. Solidify it by writing down your goals such as your ideal weight, the date when you want to lose it by, and the lifestyle changes you intend to make. You can also put up your goals where you can see them often like on your desk or by the kitchen fridge! By doing this, you’re reminded of your goals and motivations every day!
2. Where are you at right now?
It’s a good idea to take stock of where are you are in your weight loss process. One step that you can take is talking to a healthcare provider to re-evaluate your height, weight and check if you have any weight-related risk factors that need to be taken into consideration. Doing a lifestyle check will also help you in your weight loss process because you’ll be able to identify things that may pose challenges to your efforts.
3. Setting Realistic Goals
Setting realistic goals is important. Focus on setting short-term goals and make sure to reward yourself throughout your process. The trick is to focus on 2-3 goals at a time. Effective goals are simple, specific, realistic, and forgiving. For example, instead of saying “My goal is to exercise more often”, say “I will run on the treadmill for 15 minutes, 3 days a week”. Setting achievable short-term goals will make you feel happy and fulfilled which can fuel your motivation even more.
Just remember that setbacks are normal when you’re trying to lose weight. Don’t be too hard on yourself and do your best to get back on track. These short-term goals that you are setting may seem like small changes but in the long run, they will lead to big and meaningful results!
4. Monitor Your Progress
You should regularly revisit your goals and evaluate your progress. Doing this will allow you to reflect on which aspects of your plans are working and which parts need to be adjusted. Remember that recognizing and rewarding yourself for meeting your goals is an important part of your weight loss journey! You can use non-food rewards such as buying yourself a nice set of workout clothes or simply allowing yourself to have a rest day to keep you motivated to achieve your goals.
5. Have a Solid Support System
Trust us when we say that everything is easier with a friend (or two!) Surrounding yourself with family and friends who will support you on your weight loss will make going through lifestyle changes easier. Having people you can rely on for support will help you keep going despite the challenges you’ll face. You can join groups or even create bonds with neighbors or co-workers who have similar goals as you!
How to Improve Your Eating Habits
1. Re-evaluate Your Eating Habits
Try to reflect on your eating habits and what triggers you to consume unhealthy food. The goal here is to identify which habits lead you to unhealthy eating and are detrimental to your weight loss process.
The best thing that you can do is to keep a food diary. Write down everything you eat and what time of the day you eat it. This will help you identify your negative eating habits. Examples of these can be eating too fast, skipping meals, or eating when you’re not hungry.
After identifying what triggers these habits, create a list of the cues that may lead you to overeat and consume unhealthy foods. For example, you find that you tend to snack more while you’re sitting at home watching TV or when you’re in the break room beside the vending machine.
2. Overhaul Unhealthy Eating Habits
Replace your unhealthy eating habits with healthier ones. Once you’ve identified the habits that can be detrimental to your weight loss process, ask yourself what you can do to avoid the cues. Maybe there’s a different route you can take to avoid passing by that fast food restaurant? or maybe you can eat healthy snacks before your meeting so you can avoid unnecessary snacking!
3. Reinforce and Uphold Your Healthy Habits
Now that you’ve found ways to replace your unhealthy habits, the trickiest part is to be consistent and disciplined in maintaining your healthy habits. Do your best to stick to your diet and your goals. Remember that habits take time to develop so you have to be patient with yourself. Don’t take it too hard when you make a mistake or think that one bad day blows a week’s worth of hard work. Just take your time and take it step by step!
More Weight Loss Tips
1. Eat During Proper Meal Times
Contrary to popular belief, skipping meals and eating irregularly will not help you lose weight. You should eat at regular meal times because this helps you burn calories faster. It also reduces the temptation to consume unhealthy snacks or junk food in between meals.
2. Keep It Movin’
Proper diet should be partnered with consistent exercise. This is the key to losing weight and keeping it off. Exercising will also help you burn off excess calories that you cannot shed through your diet.
3. Pay Attention to Food Labels
By being keen on food labels, you will be able to choose healthier food options. Knowing the nutritional value and the calorie information of food or a beverage is useful especially if your weight loss plan is strict in daily calorie allowance.
4. Use a Smaller Plate When Eating
Smaller plate = smaller portions. Using smaller plates and bowls when you eat helps you to gradually get used to eating in smaller portions without getting hungry.
5. Meal Planning is the Way to Go
Try to plan your breakfast, lunch, dinner, and snacks for the whole week, and be mindful of your calorie allowance. Not only does this help you avoid having to decide what to eat on the spot, having all your meals planned out will steer you away from unnecessary snacking and will help you stick to your weight loss diet.
6. Eat Slowly
Did you know that eating too fast can lead to weight gain? On the other hand, eating slowly will make you feel more full and will boost your weight-reducing hormones. Take note also that it takes about 20 minutes for your stomach to tell your brain that it’s full, so eat slowly and stop eating before you feel full.
7. Get Some Good Sleep
Not only will getting proper sleep help you feel energized and refreshed, but you’ll also avoid weight gain because improper sleeping patterns are one of the major causes for gaining weight.
8. Look At Your Clothes, Not The Scale
Sometimes the scale doesn’t show how big of progress you’ve made. The reading on the scale may not reflect a big difference but you’ll notice that your clothes are looser. Pay attention to these changes as well because they are also important marks of progress.
9. Include Protein, Fat and Vegetables in Your Diet
Each meal should be balanced and should include a serving of protein, a fat source, veggies, and complex carbohydrates. Proteins help preserve your health and muscle mass as you lose weight. Vegetables provide important nutrients that your body needs without adding on calories and carbs. Do not be afraid of adding fats to your diet! Just make sure that you opt for healthy fats and oils like avocado oil or olive oil.
10. Drink Water Before Meals
Drinking water before eating a meal can aid in reducing calories and is effective in managing your weight.