How to Lose Weight: A Practical Guide

For numerous individuals, weight loss is a desired aim for health, self-image, or fitness purposes. The process may seem intimidating, however, weight loss may be approached a sustainable, healthy way; while there may not be a magic bullet, the implementation of basic principles, and reliance on maintaining a consistent behavior, will promote success around managing weight in the long-term. Each person’s inquisitive strategies contain information on how to find the best ways to lose weight.

1. Identify your caloric deficits

Weight loss is about creating a caloric deficit; a deficit means that you’re consuming less than you’ll expend. An individual requires their caloric needs, based on age, gender, activity level, and body composition that leads to who you are as a person. To define your recommended caloric intakes, identify the calories your body uses to maintain your current weight, which is your Basal Metabolic Rate (BMR). Following the determination of your BMR you can increase or decrease caloric intake wherever necessary.

tip: Online Calculators are one way to determine how to calculate BMR as well as other calorie levels, MyFitnessPal or other applications can also assist in tracking defined calorie intake.

2. Unprocessed foods

Unprocessed, whole foods are the basic foundation of a healthy weight loss plan. Whole foods are nutrient dense, more vitamins and minerals, less calorie excess. Whole foods help reduce cravings and fill an individual up longer on less.

Lean Proteins: Chicken, turkey, fish, eggs, and plant-based proteins such as tofu.
Vegetables/fruits: broccoli, spinach, kale, apples and berries to name a few.
Whole Grains: Brown rice, quinoa, and oats.
Healthy Fats: Avocados, olive oil, and nuts/seeds.

By focusing on whole nutrient-dense foods identified above, individuals can effectively lower their calories consumed naturally, without feeling deprived.

3. Use Portion Control Overeating even the healthiest foods leads to weight gain.

Using portion control makes a huge difference in maintaining a healthy weight. When you use a smaller plate, estimate the amount of food eaten, don’t eat directly from the bag, or weigh your food, you’re using portion control and you know you are eating the exact amount that is just perfect for you! Tip: Start meal prepping. When you know what you’re going to eat and how much is portioned out for you, cravings and overeating both subside.

4. Get Active Exercise is key for weight loss!

It’s not only good for physical fitness but mental well-being as well. You expend more calories and rev up your metabolism. Totapapu told POPSUGAR, “Strength training and lifting weights is essential for fat loss and also retaining muscle mass. Target all body parts.” A combo of both strength training (doing squats and lunges) and cardio(like running or biking) is ideal. Tip: “Make sure you do at least 150 minutes of moderate-intensity cardio each week,” he said. Then make sure you add in two or three strength-training sessions. If you’re a beginner, try walking as your cardio and slowly build up to your program, and work on body-weight exercises to ease into the strength training.

5. Drink Water

Water is an unsung hero of weight loss. Not only does it help digestion, but it also suppresses appetite and helps flush out toxins. Plus, sometimes you mistake hunger for thirst, dampening your weight-loss efforts. Tip: “Drink a full glass of water before eating, which will help you eat less or prevent you from consuming emptier calories,” Totapapu said. If you want something else, try herbal tea or infused water.

6. Prioritize Sufficient Rest

Rest is vital for weight reduction and overall well-being. Inadequate rest may disturb hormones associated with hunger and appetite, causing excessive eating and weight gain. You should buy as much as 7-9 hours of sleep each night for lasting success in your weight loss journey.

Tip: Develop a regular sleep schedule, a calming evening routine, and limit screen time before sleep to optimize your sleep opportunity.

7. Reduce Stress

Chronic stress can affect your weight by increasing cortisol levels, a hormone that promotes fat storage, especially around your waist. Activities that curb stress, including meditation, yoga, or even journaling will help you become more aware of what is behind emotional eating and help regulate your weight.

Tip: Practice mindfulness, and try breathing exercises to calm your mind in stressful situations or stressful moments.

8. Be Consistent and Patient

Weight loss takes time, and you may not see results overnight. Consistency with your diet and exercise is crucial, and you should not do a fad diet or extreme measure to weight loss. Weight loss is a sustained effort to make lifestyle adjustments instead of short term.

Tip: Celebrate all accomplishments, even the small changes. Again, remember that weight loss is a journey of progress, not perfection. For motivation, track your progress by taking photos or measurements, and write about your journey in your journal.

9. Build Your Support Network

Losing weight can be difficult to do on your own! It can feel overwhelming. But if you have support from friends and family or enlist the help of a professional, it might be more manageable in the long run. Consider having someone hold you accountable, or even a group, group program or pick a nutritionist or personal trainer. Your goals easier to reach should be the focus!

Conclusion

Ultimately, weight loss and achieving your goals are about finding a way of life that works for you and being consistent. If you prioritize healthy nutrition, physical activity and patience, you’ll achieve the goals you set out for. Don’t forget, your journey should be as enjoyable as the result!