How to Jump Start Weight Loss Efforts to Improve Your Chances of Success
There is a TON of information out there about weight loss. So understandably it might be hard to jump start your weight loss efforts.
It seems there is a new food or diet that pops up every day. Or perhaps there is a food someone is raving about because they swear it helped them lose weight.
The problem is that there is no one, right way to lose weight. Everyone is different, so not every diet or food will work for someone.
Safe weight loss is around 2 pounds a week, so any diets that claim to help lose 10, even 5 pounds is extremely unsafe and unsustainable.
Safe and successful weight loss means adopting a healthy lifestyle that suits your needs. There are things that everyone can do to help them promote a healthy lifestyle and lose weight. Here are some ways to jump start your weight loss efforts to improve your chances of success.
The biggest key to jumpstarting your efforts is being prepared. Planning your meals and exercises can be cumbersome, but doing it really sets yourself up for success. The fact that you are planning every meal and exercise makes it like an appointment you can’t miss.
Take time every weekend to plan your meals and grocery shop. Come up with a few healthy meals that can easily be warmed up and eaten in no time. Many people tend to start eating unhealthily when they feel like they don’t have time. Meal prepping and having meals handy will save a ton of time during the week. You will begin to feel a lot better mentally and physically just doing this.
Planning out workouts will make sure you don’t skip this necessary weight loss aspect. Again, if time is an issue, there are many great high intensity interval training (HIIT) workouts you can do at home.
Start A Routine
Along with being prepared is being disciplined. It’s one thing to plan, but another to execute. Starting a routine can really help you follow through with all your meals and workouts. Instead of simply planning a meal or workout on a day, make sure you do it at the same time every week. Being flexible about your meals and workouts means you are flexible with your weight loss. Ensure you want to get that workout even if you are feeling tired.
Change the Way You Eat
While there isn’t a works-for-all diet, there are a few tips everyone can follow when it comes to their diet to help kickstart weight loss.
One tip is to load up on vegetables and fiber. Many people think vegetables are annoying to eat, they serve many good purposes. Not only will your digestive track love you, but studies show simply adding more fiber into the diet can help lose weight and keep it off. One serving of veggies has around 30 calories, is filled with water, and has a ton of vitamins and minerals. Other ways of increasing fiber intake are eating legumes and oats.
Another tip is making room for healthier fats. There is a misconception about fats – it’s usually the first to be cut out, but switching your fats for healthier ones can actually help lose weight. Lowering carbs but consuming healthy fats like olive oil, avocados, and nuts has been shown to promote weight loss. Like fiber, healthy fats help keep you full longer and decrease cravings.
Lastly, stay away from sugar. Foods high in sugar have little nutritional value and can increase cravings. Also, drinking calories is a downfall for many because they don’t realize just how many calories come from their sugary drinks. Things like coffee, tea, and an occasional glass of wine are okay, anything else should be avoided.
To many, eating in front the TV or computer doesn’t seem like a hindrance to weight loss at all. However, eating while distracted can cause you to consume many more calories, resulting in weight gain. Not only is mindful eating a good way to promote weight loss, it promotes connection to those around you. Mental health is just as important as physical health.
Set Realistic, Meaningful Goals
Simply wanting to be able to wear something isn’t a meaningful goal. This sets yourself up for failure in the future. Rather, think deeply about why want to lose weight. Is it because you want to be able to play with your children? Also, be realistic with your goals. If your goal is to lose 70 pounds, most likely you will get discouraged throughout the journey because you feel like you aren’t making much progress. Instead, set small goals, like 5 or 10 pounds. Each time you reach your goal you will feel accomplished and motivated. You will also feel like you are making real progress.
Get a Workout Buddy
A great way to kickstart your fitness journey and keep yourself accountable is by buddying up. Having a buddy with you can help you stay motivated while having fun. Studies show that those who diet with a friend are not only more likely to stick to their plan, but they lose more weight than they would doing it alone.
Comparing yourself to others can lead to you being overcritical of yourself. This can lead to regression and even other unhealthy behaviors. A healthy role model is great, but comparing yourself to models or celebrities is unrealistic. They often go through unsafe methods to achieve their bodies anyway, so focusing on yourself will leave you fitter and happier.
With all the information swirling the internet, it is hard to find a way to begin a weight loss journey. While there is no fit-all diet or method, following the advice above can certainly jumpstart your weight loss journey and set you up for success. After that, it is all about sticking to your plans and goals, and finding what works for you.
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