Weight loss is really challenging and regardless of the age, losing the extra kilograms is quite difficult task. In order to shred the extra pounds you need to be motivated, dedicated and you need to be prepare to face the changes in your lifestyle. Also, you should be aware of the fact that bigger number on the scale means bigger pressure and effort.
If you have more than 50 pounds (about 23 kilograms) of excess weight, you should know that the process won’t be easy – at all. Excess kilograms make you look and feel unattractive, but overweight is bad for your health, as well.
Many people are confused and don’t know how and where to start. Well, in today’s article we are going to explain you how to get started and what to do in order to lose weight and get a long-term effect.
Prepare and Make a Plan
Before you start with the process of losing weight, you need to be emotionally and mentally prepared. You need to create a diet plan and stick to it as that is the only way to lose weight easy and fast.
Before you start following the diet regimen, you should consider few important things:
1.There Is No Such Thing As Perfect Time To Start
You should be aware of the fact that there is no magical potion that will shred the pounds super fast. In fact, the more pounds you have, the more time you need to shred the excess pounds. If you are determined to lose weight, you need to make sacrifices.
Even if you decide to start with the diet regimen, there will be many celebrations, birthdays, holidays, nights or dinners with friends and family and you need to make a sacrifice. It would be really hard to say “no” to the tasty cake. However, any time you are tempted, you should think about your goals.
- Losing Weight is a Full-Time Commitment
Losing the excess pounds takes patience and time. The biggest mistake you can possibly make is to be dedicated only in the working days and go to the bad habits during the weekend. Losing weight is a full-time job.
Keep in mind that you cannot lose weight after a week. Nutritionists explain that in a period of one week you can lose from 0.5lbs to 3lbs. When it comes to losing weight, the greater results come later and you need to be consistent during this process.
- Sometimes You Will Mess Up
Let’s face: the process of losing weight is really challenging and even the strongest and most dedicated person can make a mistake. You should not be disappointed or worried if you make a mistake – accept that fact and to move on. You should not to stop with your diet regimen and exercise just because you have made one mistake.
Simply get back and continue again. From time to time you probably will feel pressure because of the pounds you need to lose, but keep in mind that the old habits won’t just go away overnight.
If you make mistakes too often, you need to stop and think about your goals, your health and the long term results.
- You Love Yourself That is Why You Lose Weight
You should make changes in your lifestyle because you love yourself. Start with the proper diet regimen and regular exercising because you love your body and you want better for your body. It is important to start with a positive mind as is the only way to end up with a positive outcome.
You should not start following a diet regimen just because you hate your body. You need to be aware of the fact that it is your body and you should accept it and love it. If you are not satisfied by your body you should start taking care of it and soon you will notice positive changes.
You should never set goals that are linked to clothing size or with number on the scale. This is usual mistake that will make you feel even more pressured. Instead, start with something that will make you feel proud at the end of the day. Start with something simple, like running, walks in nature or take dancing lessons.
Experts explain that one change at a time is enough. It is advisable to add one new healthy habit every second week as on that way you won’t be overwhelming for you.
14 Tips To Start Losing Weight
- Start With Something You Like
When it comes to losing weight, it is advisable to start with something that makes you happy or some activity that you will enjoy. For example, if you like hiking, you can start with this activit in the near countryside and on that way activate your body. It would be much easier if you do what you like. Also, if you like to eat apples, you can consume more of this fruit.
You can start with easy changes, and with time it is advisable to include more challenging activities.
- Add Before Taking Away
Focus on adding healthy habits into your daily life, instead of being focused on the unhealthy habits and trying to get rid of those habits.
Before you take away it is advisable to add a new, healthy habit. This is much easier way and less stressful.
For instance, you can start with drinking more water on a daily basis or start playing basketball with your friends.
- Drink Water
Dehydration is one of the causes of obese, tiredness and sluggishness. Even though soda and juice are liquids, your body needs water.
Doctors explain that adults should drink at least 8 glasses of water per a day. By drinking plenty of water you will be less hungry, but you also will feel energized and you will consume less sugar.
- Make Food Switches
Replace the fast and processed food with veggies, meat, grains and fruits.
The processed food is extremely unhealthy as it is loaded with calories, sugar, salt and fat. Moreover, this type of food contains preservatives and additives.
If you want to have a healthier diet, it is highly advisable to prepare your own food.
- Eat Proper Portions
Overeating is overeating, regardless of the fact if you eat junk or healthy food. Make a pause and try to listen to your organism. If you feel hungry even after eating a proper portion, you should take a moment. Stop and drink a glass of water and wait about 20 minutes. During this time your stomach will transfer the signals to your brain and your brain actually will tell you that you are not hungry anymore.
- Slow Down
Today, people live fast life and everything goes too quickly. It seems that people don’t have time to pay attention on the amount of food they consume. Majority people eat while they watch TV. Experts explain that you should not eat in front of the TV, but you also should chew your food slowly and eat meals in moderate amounts.
- Eat Vegetables Every Day
Include veggies in your daily nutrition as on that way you add more fiber, minerals and vitamins to your body.
Vegetables will make you feel faster and also you will consume fewer calories than usual. Nutritionists advice you to include leafy green vegetables to your nutrition.
In order to lose weight, it is advisable to switch the carbohydrates with veggies as on that way you will cut calories and feel full at the same time.
- No More Sugar In Your Coffee
You can add milk and/or cream to your morning coffee, but you need to eliminate the sugar. Sugar is toxic for your organism and it is highly addictive.
Medical experts explain that sugar spikes the insulin in your body, which in turn makes your organism hold onto the fat.
- Alcohol Is For Weekend Only
Alcohol has a lot of calories and sometimes after drinking alcohol you can feel hungry. In order to lose weight you need to control the consumption and drink alcohol only drinking the weekends.
Experts explain that during one week you can drink from 1 to 3 drinks. For many people this is really challenging because of the previous habits.
You can be ‘the friend that will drive’ and on that way your friends or family won’t pressure you.
- No More Carbs for Breakfast
Instead of carbs, for breakfast you should consume healthy fats, veggies and protein.
If you have habit to have a smoothie in the morning, it is advisable to prepare a smoothie with protein, healthy fats, greens and ½ cup of berries that are low in sugar (cranberries, strawberries, blackberries, raspberries and blueberries).
Getting enough sleep is extremely important if you want to lose weight. For a dinner you can eat a small amount of unprocessed crabs as thus you will sleep better.
- Offer to Bring Something to Dinner
You don’t have to skip dinners with friends in order maintain your diet. Instead, you can offer to prepare something tasty and healthy, so you can eat, as well.
Also, you should keep in mind that on special occasions, you can always say ‘no’. Regardless of the fact whether you are on your friend’s birthday, or you are on holiday with your wife, there is no need for soda drinks, alcohol and desserts.
Any time you thinking whether you should eat or drink something remember that your goals are your priority and you have the power to decide.
- Combine Cardio and Strength Training
With a cardio training you can burn a lot of calories and with strength workouts you can build muscle and in same time you can boost your metabolism. In addition to that, exercising will help you to build joint that will be strong and with that prevent injury.
Fitness experts explain that you should include both aspects in your workout routine. You can do cardio some days and strength other days, but you also can combine elements from both workouts.
You can consult with a professional trainer about the most suitable workout according to your body, but you also can check some videos on the Internet.
- Get Better Sleep
Proper sleep during the night is crucial for your well-being as well as for losing weight. Without a proper sleep, you will feel stressed, tired and you can’t perform even the simplest activity. It is scientifically proved that lack of sleep can make you consume more food.
Namely, when you feel tired you will need to eat more in order for you to have enough energy. Moreover, when you are exhausted, you probably won’t go to the gym. Well, even if you go to the gym you won’t be have energy to do the exercises properly.
- Move More
Today, the human population spends too much time sitting. In order to lose weight, you need to walk on a regular basis. It is advisable to walk after work, or during you’re the lunch break. After the dinner you can walk to your house instead of taking a taxi or driving your car.
Instead of having a dinner or watching a movie, it is advisable to organize a more fun activity that will keep you active. With moving you burn calories and on that way you actually lose the extra weight.
Losing a lot of weight is not impossible, but it is a great challenge and you need to stay positive, focus on your goal and start with small actions. Also, you can seek support from your friends and family.