Weight loss – a term that has a lot of information over social media and the internet. It is a common goal for many, but often requires a lot of dedication, discipline & knowledge. You will come across varied suggestions that state to go on a carb-free diet, exercise extensively, skip meals, follow a detoxification routine, and so on. Well is it all worth it? Ideally no!! You need realistic tips on how to lose that extra weight without any side effects or health repercussions. Amongst this vast sea of misinformation, the good news is that some scientific and practical tips would help you to achieve your weight loss goal effectively.
Here are some weight loss tips to help you lose weight sustainably:
1. Set Realistic Goals
Setting the right expectations is crucial for healthy and sustainable weight loss. Aim to lose weight gradually, around 2 Kg in a month, which is considered a healthy rate of weight loss. Target a 500 gms of weight drop per week for the same with healthy diet changes and 30-45 minutes of brisk walking daily.
2. Make Sure You Are Ready
Weight loss requires long-term efforts & commitment. So, you must be mentally ready to make these changes. Be accountable for your behaviour to achieve successful weight loss. You have to find a way to make sure that you are not falling for temptations.
3. Track Your Diet & Exercise
Self-monitoring is critical for successful weight loss. Individuals who measure their progress, and assess their challenges are more likely to sustain a diet regimen. Researches suggest that tracking diet and exercise may be helpful for weight loss because it promotes behaviour changes and increases motivation.
4. Physical Activity
Physical activity is a very important factor in successful weight loss. People who don’t do any physical activity often fail to get weight reduction. Incorporate regular physical activity into your routine. It should become a part of a lifestyle. Aim for at least 150 minutes of moderate-intensity exercise each week, along with muscle-strengthening activities on two days per week. People with any health condition should seek the help of healthcare professionals.
5. Eat Mindfully & Practice Portion Control
It means to pay attention to what you eat and how much you eat. This is one of the important tips to lose weight. Chew your food slowly and savour each bite, this technique helps in weight loss as it gives a person’s brain enough time to recognize the signals that they are full, which helps prevent over-eating.
6. Include More Proteins
Protein intake increases satiety. After eating high-protein meals, you feel full for a longer time and this reduces munching and eating extra meals leading to weight loss. This happens mainly due to a decrease in the hunger hormone Ghrelin and an increase in the satiety hormone Leptin.
7. Limit Processed Foods and Sugary Drinks
Processed foods and sugary drinks are often high in calories, unhealthy fats, and added sugars. Studies show that limiting these foods and beverages can help reduce calorie intake and promote weight loss.
8. Hydration
Drinking plenty of water throughout the day can help you feel full and reduce hunger cravings. Water is required for the detoxification process thereby weight reduction. Sometimes there can be false hunger like thirst can be mistaken for hunger, so hydrate yourself well to control unnecessary snacking.
9. Get Enough Sleep & Destress
Sleeping less than 6 hours per night leads to obesity. Hormones that regulate hunger and appetite can be disrupted due to insufficient sleep, which can lead to cravings and overeating. Stress can lead to emotional eating and weight gain. Some healthy ways, such as practising mindfulness, meditation, yoga, or engaging in hobbies will be useful to manage stress well.
10. Be patient and Positive
Weight loss is a long journey. Losing weight takes time and consistency. Some days are good and some days can be bad. Perseverance and not giving up attitude even if you experience setbacks help in successful weight loss. Learn to enjoy small victories that come your way. Be patient & have a positive attitude always.
Conclusion:
Achieving & maintaining weight loss is possible only if people adopt lifestyle changes for the long term. You should be able to celebrate birthdays, special meals, and vacations without feeling guilty. The right strategies can make this process enjoyable. Remember that a sustainable weight loss guide is about long-term lifestyle changes rather than quick fixes. It’s never too late to adopt healthy habits and make positive changes.
So take one step at a time, stay consistent, and enjoy the weight loss journey. If you want to get started on your wellness journey please feel free to reach out by filling out the contact form on our website. We look forward to assisting you on your wellness journey to better health and sustainable lifestyle.
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