If you’ve been struggling to lose weight or are bored of following the same routine and seeing no results, it’s time to start changing your approach and take it a step further. Losing weight is more than just cardio and lifting weights, it’s about creating lasting lifestyle changes that can be maintained. Here are five simple steps that will set you on the right path for losing weight well and keeping it off for good.
1. Start With an Attainable Goal
Don’t start by aiming for a weight-loss goal that is impossible to achieve or too far out of reach. Start small, make attainable goals that are within your reach and will motivate you to continue. Your goal should be something such as having more energy or being able to fit into the clothes you want without feeling uncomfortable. This type of goal-setting can help you stay moitvated and encouraged throughout your weight-loss journey.
Additionally, write down your goal and refer to it often. Post it somewhere you can see it everyday, such as on the fridge. Additionally, stick to realistic timelines. If you’re trying to lose 10 pounds in 5 days, that’s not very enactable or healthy. Set realistic goals for yourself so you can take the time to make healthier lifestyle changes that last.
2. Format Your Meals
Preparing your meals should be a top priority. Take some time to plan out the meals that you’ll be eating throughout the week. If you just wing it and don’t plan ahead, you will be more likely to make poor meal choices. Take some time to meal prep or to come up with healthier and tastier recipes.
You should also look into eating snacks throughout the day. Eating frequently throughout the day can help you control your weight. Eating snacks between meals will also help to curb your appetite leading up to meals and also keep your energy levels up. When choosing snacks, reach for things like fruits, nuts, and vegetables that are high in fiber.
3. Clean Up Your Diet
What you eat is important and the quality of your foods matters. That’s why it’s important to eat high quality, nutrient-dense foods that promote health and weight loss. Focusing on whole, unprocessed foods like lean proteins, complex carbs, and healthy fats can help you reach your goal in a healthy way. For example, you can incorporate more fruits, veggies, and lean proteins into your diet.
It’s also important to avoid processed or fried foods, excess amounts of sugary snacks, and saturated fat. These types of foods can lead to inflammation, an increase in weight, and other health problems. Poor diet is exponentially linked to long-term weight gain. As you start to incorporate more nutritious foods into your diet, you should notice a decrease in unhealthy food cravings.
4. Get Moving
If you’re solely relying on diet to lose weight, you’re going to be extremely disappointed. Exercise also plays a huge role in losing weight and staying healthy. Aim for at least 30 minutes of exercise at least five days a week. This can include walking, running, biking, weightlifting, or engaging in any activity that you enjoy. Exercise can help to strengthen and tone muscles, improve body composition and boost your metabolism.
If you don’t feel like working out for 30 minutes at once, break it up into intervals. 10 minutes in the morning and 10 minutes in the afternoon might be more beneficial for you. Additionally, work in strength training as well. This will help you build muscle and burn more calories throughout the day.
5. Track Progress and Adjust As Necessary
Tracking your progress is key when it comes to losing weight and keeping it off. If you don’t have goals to measure, it’s hard to know if you’re actually making progress. You can track your progress by weighing yourself once a week or keeping a food/exercise journal. This will help you stay accountable and make sure that you’re on the right track to achieving your goals. Additionally, take a body measurement each month to track your progress.
If you make any changes to your routine, you should also keep track of how it’s working for you. If you’re not seeing progress or feeling any different, adjust as necessary. You should be making progress and seeing results in some way. If you’re not, it’s time to make a change.
Summary
At the end of the day, weight loss is about making lifestyle changes that are sustainable. Start by making attainable goals, format your meals, and create a cleaner diet. Additionally, it’s important to get moving and to track your progress. With this five step plan, you should have the right foundation for creating healthy habits that will last a lifetime.