How Can I Lose Weight Effectively and Sustainably

 

Weight loss is one of the most faced concerns nowadays. People focus on crash diets, quick fixes and intense workout routine which may help you lose your weight but for a temporary period of time. However, achieving a healthy weight requires a more balanced approach. Effective and sustainable weight loss is about making gradual lifestyle changes that you can stick with for a longer period of time.

 

Here’s how you can kick start your weight lose journey.

1.   Set Realistic Goals

 

The first thing you need to know about is how much weight loss is healthy and sustainable. Instead of aiming for large amount of weight loss per week, one should aim for 0.5-1 kg of weight per week. This weight loss per week is considered to be healthy by most of the health experts. Also, this rate will help you in staying away from the diseases and injuries. Now, this ultimate goal of consider losing 10kg of weight can be broken down to 10-12 weeks of losing 1 kg weight per week to keep yourself motivated and track your progress.

 

2.   Creating a Balanced Diet

 

 

Having a Balanced Diet is crucial in the journey of losing weight. Instead of following restrictive diet plans one should aim to eat a balanced diet that includes all food groups. Eating plenty of fruits, vegetable, lean proteins and at the same time having enough number of whole grains in your meals. Here are some tips to help you with your diet:

a.    Portion Control: Paying attention of portion size which aims at eating smaller portion which will help you in reducing overall calorie intake.

b.   Avoiding Processed food: Processed foods are often high in sugars, unhealthy fats and high calories. One should aim for whole and natural food sources.

c.    Stay Hydrated: Drinking plenty of water makes you full and help you avoid overeating. It also helps in digestion and supports overall health.

d.   Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Eat slowly, savor each bite, and avoid distractions like watching TV while eating.

 

3.   Regular Physical activity:

Following an exercise routine on a regular basis will not only help you in burning calories but will also help you in boosting metabolism and improving overall health. Aim to include a mix of Cardio, flexibility and Strength Training in your workout routine. Here’s how to start,

a.    Choose a physical activity you enjoy, it can be running, walking, swimming, dancing, cycling or just playing any sports with your friends in the evening.

b.   Consistency is key. Aim for at least 120-150 min of physical activity throughout the week.

c.    Build muscles by incorporating strength training in your regime.

You can find how to create your workout routine here

 The Best Beginner Workout Routine

 

4.   Priortize sleep and Manage Stress

 

Sleep and Stress are often overlooked aspects in weight loss. Lack of sleep can disrupt your hormones which can lead to weight gain. Similarly, stress can lead to emotional overeating and unhealthy food choices. To support your weight loss efforts:

a.    Aim for 7-9 hours of sleep on a daily basis. Create a bed time routine to help you relax.

b.   Practice stress-relief techniques such as meditation, deep breathing, yoga or spending time in nature.

 

5.   Stay Accountable and Seek Support

Having a support system throughout your weight loss journey can make a huge difference. Whether a friend, family member, online community or a qualified personal trainer. Having someone to share your progress with and to keep you accountable can help you stay motivated. Additionally, you can consider tracking your food intake, exercise and weight to monitor your progress and make adjustments as needed or you can let me help you in this fascinating journey of yours.

You can connect with me through this link: 

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6.   Be Patient and Persistent

Weight loss is a marathon and not a sprint. Its important for you to stay patient with yourself and realise that progress takes time. There will be ups and downs along the way, but the key is to stay persistent and not give up. Focus on making sustainable changes that will benefit your health in the long term.

 

 

Conclusion

 

Effective and sustainable weight loss is about making gradual, lasting changes to your lifestyle. By setting realistic goals, adopting a balanced diet, incorporating regular exercise, prioritizing sleep and stress management, and staying accountable, you can achieve your weight loss goals and maintain a healthy weight for life. Remember, it’s not just about losing weight but also about improving your overall health and well-being.