Health

How to start losing weight safely and effectively


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At a glance

  • Project completion time: 4 hours
  • More difficult projects 5: 2 out of 5

List of supplies

  • Calorie tracker fitness app
  • BMI and TDEE calculator
  • Food scale
  • Water bottles

Whether you’re trying to lose a few pounds or have a more important weight loss journey ahead of you, getting started is always the hardest part. In addition to knowing where to start, you also have to come up with an effective weight loss plan to keep you on track.

How to start losing weight safely and effectively

We’re passionate about eating healthy and staying in shape, and we want to help you get to a place where you can look and feel good about yourself. We can’t help you lose weight overnight (that’s not safe or realistic), but we can teach you how to lose weight in the first place so you see faster and better results.

With just a few simple tools and our guide below, you can make smart, honest changes and produce real results. Get started now, and you’ll notice a difference in your weight and health in just a few weeks.

Guide: How To Start Losing Weight Safely and Effectively

To lose weight, you have to know where to start, where to go, and how to get there. Our guide will guide you through setting goals and tracking your progress, but it also offers simple tips to make the journey a little easier.

Warning! Making many lifestyle changes at once can be difficult. If you feel overwhelmed following our guide, don’t hesitate to give our recommendations a few days or weeks. Take it slow rather than give up before you start.

1. Set realistic weight loss goals

If your previous weight loss efforts have been unsuccessful, it may be because you haven’t set clear goals and expectations. Obviously you want to lose weight, but how are you going to do it? As in, what are the exact steps you will take?

weight loss goals

Many diets fail because people skip the very important first step of making a plan of action. You must determine where you are, where you are going, and how to get there.

In other words: What are your current calorie intake, what is your goal weight, and what is the calorie deficit you need to get from point A to point B?

Here are the steps you need to complete to figure them all out:

  1. To determine how much you are currently eating, download a fitness app Track calories and record everything you put in your mouth for two weeks. At the end of the two-week period, you can work out your average daily calorie intake.
  2. To decide on a target weight, talk to your doctor or consult a body mass index (BMI) chart to determine the right range for your height, age, and gender. Remember that your target weight does not need to be set in advance; you can adjust it as needed or even set some goals.
  3. Once you know how many calories you’re currently eating and how much weight you want to lose, use the total daily energy expenditure (TDEE) calculator to calculate an appropriate and realistic calorie deficit. Depending on how many calories you burn, a 500-calorie-per-day deficit may be safe; Stick with it, and you could lose a pound a week.

2. Create a shopping list

What you put in your body is just as important as how much. The benefits of smarter food choices are twofold: You’ll nourish your body better when you choose nutritious foods, and you can keep eating throughout the day without fear of consuming too many calories.

Before heading to the supermarket, create a shopping list – and then stick to it. A list can help you complete your shopping more quickly because it helps you stay focused and helps you steer clear of the foods that cause the biggest temptation.

As for the foods to buy, make sure the majority of your shopping cart is dedicated to fresh fruits and vegetables. These whole-grain, unprocessed foods contain fewer calories per bite and more vitamins and nutrients than anything else you’ll find at the grocery store.

Even if you don’t follow a low-carb diet, avoid eating too many starchy foods like bread, pasta, and rice. These foods tend to be high in calories and burn quickly; It is better to choose foods that will keep you healthy throughout the day.

Because the protein, choose lean meats like chicken, turkey, and fish. Other good protein Sources include eggs, beans, greek yogurt, cheese, tofu, and peanut butter.

While you may want to opt for prepackaged convenience items, opt out of them. Even things that seem sane, like protein bar or potato chips made with vegetables, actually fake health food often contain more sugar and fat, which means more calories.

3. Track your calories

Hopefully it’s very clear by now that calories are a big deal. They are one of the most important metrics of food, especially when you’re losing weight, and they must be watched carefully to make sure you’re on track.

calories

To ensure an accurate record, it is important that you invest in a food scale. Most people are terrible at estimating portion sizes, so if you try to keep an eye on your calorie intake, you’ll almost certainly end up consuming more calories than you need.

On top of that, even product labels can be deceiving or just plain wrong. It’s not uncommon to find product labels that claim a slice of bread is 25 grams or a cup of ice cream is 150 grams, only when you weigh the food on the scale to see the truth. If you blindly follow food labels and your bread weighs 50 grams, you’ll consume twice as many calories as intended.

In addition to the food scale, continue using the fitness app from step 1. Using a digital calorie counter is much easier and more convenient than tracking your calories manually.

4. Invest in a water bottle

Drinking more water has many benefits. For starters, it has zero calories, so you can drink as much as you want without worrying about whether it will have a negative effect on your waistline.

Drinking water is good for health

In terms of weight loss, it can help you stave off hunger by filling your stomach. For the same reason, it can also make you feel fuller during meals. Other benefits include increased energy, more alertness, and improved digestion.

Drinking water throughout the day is one of the healthiest habits you can establish, but it can be difficult to start if you’re always reaching for soda or just drinking without.

An easy way to incorporate the H20 into your schedule is to invest in a water bottle. Fill it up in the morning and keep it nearby, and you’ll find that you naturally get it just because it’s there.

If you’re bored with plain water, you can spice it up by adding flavored blends like mint, cucumber, and sliced ​​fruit. Unsweetened beverage mixes are also an option, but be sure to read product labels to make sure they’re actually calorie-free.

5. Find ways to become more active

Diet is much more important for weight loss than exercise, but that doesn’t mean you should ignore the following.

Being active can aid weight loss by keeping your heart healthy, reducing stress to improve your mood, and helping you sleep better at night. In short, it will help you feel better, which in turn can give you the motivation to stick to healthy habits.

If you’re not used to exercising, don’t panic. You don’t have to invest in exercise equipment if you don’t want to, and you can start with workouts that are short, easy, and won’t leave you so tight and sore the next day.

A great way to incorporate exercise into your schedule is to fit in a quick workout whenever you have some time to rest. For example, you can jog in place during breaks while watching TV, squat while transferring clothes from the washer to the dryer, or install some jacks while you wait for the microwave to ring.

If you want to take exercise more seriously, consider buying a bit of equipment. New shoes or exercise clothes can motivate you to hit the sidewalk or the gym. The dumbbells and jump ropes are compact and affordable, allowing you to exercise anywhere you want.

As for what exercise is for, that’s up to you. Cardio exercises Like running or aerobics burns calories and increases your endurance, but if you’re looking to build lean muscle, you’ll want to switch to weight training.

You can do the same exercise every day if you want, or you can mix up your workout by alternating between cardio and strength training. Creating a solid exercise plan is not so important at this stage; Just do what you need to do to move more.

6. Distinguishing Hunger from Boring

Hunger can be a real problem when you’re trying to lose weight. You are most likely to experience this condition if you reduce your calorie intake or take too long between meals.

There is also the problem of confusing boredom or stress with hunger. Feeling as if you have to eat when you’re bored or under pressure is called hunger and is purely psychological. Eating when you’re emotional releases dopamine which makes you feel “full,” but your body doesn’t actually need the food.

Fighting emotional eating isn’t easy, especially if it’s been a long-term coping mechanism. However, one way you can try to break the habit is to ask yourself every time you feel hungry – are you really hungry, or are you looking for food out of habit or comfort?

If you are not sure about the answer, try doing something else for a short time. Call a friend to chat, read a book outdoors, or go for a walk. These activities can increase dopamine levels just like eating, helping you to reduce cravings. If you still feel nauseous afterward, eat a small, healthy snack.

7. Stay positive

It sounds difficult, but you may encounter obstacles as you strive to lose weight. There may be days when you don’t feel like eating and days when you feel like giving up altogether.

This is completely natural, because losing weight is not a chore that you can cross off the list; it’s a process, and sometimes, it’s a long and complicated one.

For this reason, it is important to maintain a positive outlook. Consider keeping one Journal where you track your milestones and celebrate your successes. Create new goals when you meet old ones to keep you engaged; They can be as general as “eat more fruit” or as specific as “switch to whole wheat bread.”

And if you feel like you need help maintaining a new daily routine, don’t hesitate to find someone to connect with. Find support at the gym or join an online community of people working on your goals.



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