The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. Learning to balance healthy eating and physical activity can help you lose weight more easily and keep it off.
You must make permanent changes in your lifestyle and health habits for long-term successful weight loss. To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.
According to various research, 7 out of 10 women in the US desire to shed some fat either in their belly, thigh or in their overall body – this number could be lower with men. As a result of the increase in obesity rates, many new diet plans have surfaced over the years. There are many successful diet plans available, though some have proven to be ineffective. When it comes to losing weight, the type of food you eat is not always the only factor; understanding the basic principles of weight loss is the key to successful and sustainable long term success.
It is a known fact that you can’t expect to achieve and maintain weight loss if you don’t monitor how much food you are eating. Even if you are presented with the best weight loss diet, without a strong determination within you to maintain such diet, it may not benefit you in the end. Lifestyle changes should be your first goal when embarking on any weight loss program. Now let’s review some basic information you need to know about weight loss and how you could take advantage of these tips to achieve your desired body shape.
1. Your Diet is the Major determinant
I know you must have heard or probably embarked on different diet plans in order to lose weight. This is because when it comes to losing weight, your diet plays a major role. There are certain foods that you will need to cut down from your diets such as all processed foods, excessive carbs, and ‘junk foods’. These are foods with high glycemic index i.e they easily digest when we eat them and so they tend to spike up our blood sugar level, making the body release a stream of insulin to take care of the sudden rise in blood sugar; this, of course, is not good for weight loss.
Instead, I will recommend you eat more fiber and protein in your diet. Protein is known to keep you full through the day and therefore helps reduce food cravings up to 60%. It will also help rev up your body’s metabolism for optimum fat burning.
2. How much do you eat?
If you are trying to shed some fat, it is imperative that you focus on achieving a calorie deficit as this is essential before you can accomplish any success with your weight loss plan. Going on a calorie deficit means eating fewer calories than you burn on a daily basis. When the supply of calories from which your body derives energy for its normal functioning is cut short, the body tries to find an alternative to getting enough energy for the day. Your body starts using stored fat and metabolizing it for energy. This is the secret that has helped many people lose weight.
3. Your workout
Diet and determination alone cannot give you the slim and perfect body you desire. It has to be rightly combined with the right type of workout exercises. You can engage yourself in some minor cardio workouts which you can do in or around your home or enroll in a gym for quicker results and accountability. When you get to the gym, ensure you lift some real heavy weights; this will help you lose weight faster than cardio.
4. When do you workout?
Actually, it doesn’t matter what time of the day you decide to have your workout. The most important thing is that you choose the best time for yourself. Look at your schedule and pin your workout to the time of day that you will be completely free of every distraction and discouragement.Although not required for weight loss, it has been proven that having your workout early in the morning can be more effective. In the morning, many people are more active and your body will be more inclined to burn fat for energy as there is a very little supply of glucose.
5. How active are you?
Research and observations have shown that women who are less active tend to gain more weight than their active counterparts. So don’t allow your office desk keep you from being active all day. Take a few minutes to walk around the office to stretch your legs and body. Doing this every 30 to 40 minutes is a great place to start.
6. Who is your partner?
When you embark on a weight loss journey alone, it can be very difficult not to quit before you’ve met your goals; however, when you have a partner in the race, it becomes easier and you become more motivated to continue and hit the set goals. A health and wellness coach is a great person to help you lose weight; they are more than just a partner, they are your mentor in the business of losing weight.
Don’t forget, as said earlier, if you start a weight loss program, but don’t stick with it, you will not be able to achieve your weight loss goals. You will need to develop a conducive lifestyle for weight loss and constantly motivate yourself to stay consistent with your diet. This is why having a coach in your corner makes the process easier and helps keep you motivated to stay on target.
Achieving weight loss involves a healthy and encouraging diet, an effective workout routine, and a life coach to keep you going. Any break in the link could result in a wasted effort.