So you want to lose weight? Great! Losing weight in a safe and sensible way can help improve your health and wellbeing says, Brian C Jensen.
Here are 20 tips to help you on your weight loss journey.
1. Make small changes gradually. If you try to make too many changes at once, you’re likely to get overwhelmed and give up. Start with one or two small changes and work your way up from there.
2. Find a healthy eating plan that works for you. There’s no “one size fits all” approach to healthy eating – what works for someone else may not work for you. Experiment until you find a plan that fits your lifestyle and tastes.
3. Be realistic about your goals. It’s unrealistic to expect to lose a lot of weight overnight – or even in a few weeks. Set realistic goals and give yourself enough time to achieve them says, Brian C Jensen.
4. Make sure you’re getting enough protein. Protein is essential for keeping your body healthy and helping you lose weight. Make sure you’re eating plenty of high-protein foods like meat, poultry, fish, eggs, and dairy products.
5. Drink plenty of water. Staying hydrated is key to losing weight safely and effectively. Drink plenty of water and other fluids throughout the day to keep your energy levels up and help your body burn fat.
6. Avoid processed foods. Processed foods are often high in unhealthy fats, sodium, and sugar – all of which can sabotage your weight loss efforts. Stick to healthy, unprocessed foods as much as possible.
7. Keep a food diary and be honest with yourself about your eating habits. Having a food diary can help you see what you’re actually eating – and hatch any sneaky bad habits that might be sabotaging your diet plan explains Brian C Jensen.
8. Think carefully before snacking between meals. If you want to lose weight, then it’s best to cut out the snacks between meals as they tend to add extra calories without filling you up, leaving less room for healthy whole-food snacks later on.
9. Make sure you eat enough vegetables and fruit every day – but don’t rely on juice or smoothies as an easy option if you want to lose weight safely and healthily. Fresh fruit and vegetables are essential for a healthy diet, but watch out for fruit juice and smoothies – these tend to be high in sugar and calories.
10. Find an exercise plan that you enjoy enough to stick with. Working out is very important for losing weight safely and keeping it off, so find something that fits your lifestyle, budget, and interests.
11. Don’t aim to lose more than 1-2 pounds per week. Losing weight too quickly can result in health problems, so set small goals each week rather than focusing on the total number of pounds lost. The average recommended daily calorie intake for women is about 2000 kcal. If one pound equals 3500 kcal, then you need to reduce your daily energy intake by 500 kcal each day to lose one pound per week.
12. Avoid fast food and junk food. Fast food and junk food are packed with unhealthy fats, sodium, and sugar, all of which can derail your weight loss efforts.
13. Plan ahead. When you’re busy, it’s easy to reach for unhealthy convenience foods. Planning ahead can help you make healthier choices when you’re short on time.
14. Be patient. Losing weight takes time and dedication – there’s no quick fix. Don’t expect miracles overnight, but be willing to put in the hard work for long-term results.
15. Get enough sleep. Poor sleep can sabotage your weight loss efforts, so make sure you’re getting enough shut-eye every night (at least 7-8 hours per night).
16. Avoid temptation. If there’s something that tempts you to eat unhealthy foods, then try to avoid it altogether. This might mean keeping unhealthy foods out of your home or workplace or avoiding situations where unhealthy foods are likely to be available says, Brian C Jensen.
17. Don’t go on a diet. Diets are hard to stick to and often result in yo-yo weight gain. Instead, make small changes to your diet and lifestyle that you can stick with long-term.
18. Seek support. Losing weight can be tough, so it’s important to have someone to lean on for support – whether that’s a friend, family member, or a support group online or in person.
19. Reward yourself. If you’ve stuck to your weight loss goals for a while, then it’s okay to celebrate with something small. Just make sure your reward is in proportion to the effort you put in and doesn’t undo all your hard work!
20. Don’t beat yourself up if you slip up once in a while. Everyone makes mistakes sometimes, so try not to get too down on yourself – just resolve to start fresh as soon as possible and move on from there.
Most of these tips are common sense but some of them will definitely help somebody who might be struggling with losing weight or maintaining their current weight. I’ll probably use some of this myself when the weather gets cooler and it’s easier for me to go outside and exercise.