The number of people who are overweight and obese for the past several decades has risen tremendously all over the world. As such, the need for individuals to maintain a healthy lifestyle through diets and other weight loss programs is also increasing. We have built good research weight loss tips to consider in your journey.
The preferences aren’t the same. There are those who would rather take shortcuts – which may fail eventually – by using supplements or dieting to lose weight fast, and there are those who would rather treasure the tradition of losing weight the healthy way.
There is a ton of supplements and strict diets that are quite seductive to those looking to shed off some pounds. They range from low-fat to low-carb diets alongside a myriad of other eating routines that are applied for weight loss. However, there are some people who would rather lose weight naturally.
For one, diets are not universal. What works with someone else may not work for you. Plus, strict diets are not only difficult to follow but will not sustain your weight in the long term.
Supplements, on the other hand, may have serious side effects. Restricting your diet again and again changes your body’s metabolism, which could pose severe effects.
These methods often fail because the process of weight loss encompasses a change of mindset and a few habits regarding food and exercise.
That said, there are several ways one can lose weight without going through the hassle of strict diets and supplements.
How to Lose Weight Without Dieting
Exercising more every day is one of the healthiest ways to lose weight. Daily physical activity is the way to go for sustainable weight loss.
Experts recommend that adults need at least 150 minutes of moderate cardio exercises every week. As such, scheduling your activities and doing them at the same time every day will help you lose weight in a healthy manner.
b) Incorporate Strength Training
Your exercises should incorporate strength training twice a week. The exercise should incorporate workouts that engage all the body muscles. This increases your metabolism and enhances more burning of calories. Weights and yoga make a good combination.
c) Ditch Processed Foods
Sure, a big, fat, savory hamburger or hotdog might be hard to resist, but if you want to lose weight healthily, you have to bid processed foods goodbye.
Eat healthy foods that include lots of above-ground vegetables, whole grains, or any other type of whole food. Instead of cake or ice cream for dessert, have fruit!
When you are eating out, eat lots of vegetables. Ask that waiter to top your food with greens instead of rice or potatoes. Ensure that you have plenty of vegetables and fruits in your house for they are easy to grab when you are hungry.
d) Focus on Your Goals
First of all, don’t expect tremendous changes within a short period. It will take up to two months for noticeable differences to emerge. So, don’t weigh yourself regularly.
Also, reward your efforts every time you hit a goal, but not with food. Have a family member or friend to push and remind you of your objectives. Don’t cheat. Remember, losing pounds in a healthy way takes time.
It does help to give yourself a pat on the shoulder for choosing a plate of healthy foods instead of junk, like pizza. This is why talking and encouraging yourself silently keeps you going.
Another way to encourage yourself into losing weight naturally is to serve yourself food in small portions. Play around with plate sizes. For dinner, use a smaller plate, eat a lot of fiber, and eat without distractions.
Drink lots of water, get enough sleep, add more proteins to your foods, and always keep healthier food around and you’re well on your way to a successful weight loss program.
The results might not be conspicuous at first, and this is often because of several reasons. Always ensure that you are prepared, and keep in mind the following pointers.
Things You Don’t Think About Before Starting a Weight Loss Journey
Many people often start the program and neglect some weight loss tips and tools that help during the journey. The following are some of them.
i) Consult the Doctor
Your body size and BMI is not knowledgeable enough which suffices in starting a weight loss program. The most important factor is consulting with your doctor.
He or she will offer guidelines and precautions to be taken during the program based on your medical history. Certain medical reasons may hinder your weight loss progress.
There are countless weight loss programs available nowadays, and in as much as most prove effective, you shouldn’t join because a friend now has a flawless body after successful completion.
One size doesn’t fit all, and it is all about your health. Some diets recommended by the programs could have adverse effects on your body.
It may seem easy to enroll in a weight loss program and anticipate great results in the end. However, there is another factor you might overlook, the obstacles along the way.
The obstacles include lifestyle and habits. The most frustrating thing about habits is that they are so hard to break even though it is possible. You may have developed them at a young age and are now deeply rooted in you.
Anticipating them and finding a way to fight will lead to a successful program. You will end up changing your diet and starting a who routine of exercise, this is why you should start early.
To be successful in your weight loss program, you have to embrace it fully, and journey wholeheartedly. What you are thinking about, and where your head is, surprisingly influences how much weight you will shed as it also affects your transition to healthy behaviors.
Staying true to oneself and realizing that the program is what you need, is very important. As such, determine whether you want long-term or short-term health and if you are convinced that you are tired of the lifestyle you have and how much energy you will dedicate it to.
iv) Type of the Program
There are so many ways one can lose weight, and it mainly has to do with dieting. However, you can also achieve a more toned look after liposuction as you would after vigorous training in a weight loss program.
Whichever choice you go with, do not ignore its credibility. Check if the dieticians, the wellness trainers, or the medical professionals are registered and certified.
Testimonies are not enough, and will not do you good especially when you are putting your life in the hands of another person.
v) Feeling Worse Before Feeling Better
Any weight loss program is no easy feat, especially with the point being establishing and maintaining a healthy lifestyle. Talking about it may seem easy, but once you get into doing it, you’ll realize that you might have underestimated it. You might even be tempted to quit!
This is because you’ll need to make adjustments to your daily routines, take time to plan and prepare meals, set aside time for regular exercise, sleep, and sometimes, count your calorie intake.
It’s bound to take a toll on you – stress from juggling work and keeping up with your schedule, sleep deprivation, and other factors that will no doubt pop up. Sadly, all of them will be more pronounced when you begin your weight loss journey.
All this might discourage you, but the truth is, it shall pass. And yes, you will feel terrible at first, but it will pay off, eventually.
It may take you a couple of weeks to adjust to the new routine, both physically and mentally, but once you get the hang of it, the results will be thrilling!
You will have more energy than before, you will sleep better, and you will find that you are not hungry all the time as before. So, just push through the tough few weeks, because it’s all worth the pain.
vi) There’s No Superfood for Weight Loss
Regardless of what you know, or what you’ve heard, there is no superfood that can make you lose weight. That’s right, no superfood will cause the fats in your body to melt.
This is not to discredit those foods that are scientifically proven to be good for weight loss. The key, therefore, is to maintain a balanced diet and complement it with exercise. Eating healthy will provide your body with enough nutrients and keep you in a caloric deficit.
vii) Your Scale May Not Show You the Results
It’s okay to be excited but stepping on a scale two days into your weight loss journey is no way to go about it. Try once a week, as recommended by every weight loss program.
It is worth noting, however, that the results may not always be very accurate. At some point, the figures might stagnate despite your hard work.
Bear in mind that your focus is not on losing weight but on burning fat. Once you begin hitting a toned body, the scale may remain the same.
This is because a pound of fat is the same as a pound of muscle. Fat, nonetheless, is bulkier than muscle and it occupies more space beneath the skin.
This difference in size between muscles and fat is exactly the reason your scale may not be the best choice to track your progress.
The easiest way to determine your progress is through the following tips:
- Check how your clothes fit. If they now fit more loosely, you’re getting there despite what the scale reads.
- Go by your measurements, that is, measure your body to determine whether you are actually burning fat. The same goes for body fat. There are scales for measuring fat percentage and they will let you know whether you’re losing any.
- Set performance goals such as participating in a race, ensuring exercise for a specific time, doing a certain number of push-ups at a go, or clocking certain kilometers on a treadmill. These goals will motivate you better.
The process of change in a weight loss program is thrilling and so magical. You often can’t wait to see the results after a fruitful completion but before doing anything, ensure that it is worth your health and take all the necessary precautions thus refer to our weight loss tips to easily get started