Weight Loss: I Don’t Know What To Do
I Want To Lose Weight But Don't Know Where To Start
Be the change you want to see. A LadyBoss is in control of her destiny, her situation, her health, her body, and in turn, her life.
Kaelin Tuell Poulin ‧ Former IFBB Pro athlete and Co-founder of LadyBoss Weight Loss
Whether you do or don't want to lose weight is totally personal. If you want to, great, but if you don't, that is perfectly fine as well. If weight loss is one of your goals, this year and you don't know where to start, you're not alone.
The vast majority of people who resolve to change something about their lives this New Year’s will hope to shed some pounds - and preying on these doe-eyed resolvers will be all manner of 'fast weight loss solutions.' The reality is, losing weight in a safe, healthy and effective way is a bit more complicated than that.
Before You Start...
The step one for making the process faster and easier is to treat your body lovingly from day one. Instead of withholding positivity until you reach a specific number on the scale. That means ditching the judge's voice in your head and acting like your own best friend.
#1. Stop Eating Junk
It may seem obvious, but junk food is your number one enemy when it comes to losing weight. Worse, eating foods high in sugar and fat will leave you feeling irritable, sleepy and sluggish.
To get all that junk out of your system, try a two-week elimination diet, cutting out gluten, refined sugar, dairy, caffeine and alcohol. Food, like money, should work for you, not against you...
#2. Set Your Goals Right
Be realistic! Dieters are often highly motivated and excited at the start of their weight loss programme. During this time, they often set unrealistic weight loss goals. But high expectations can lead to weight gain when lack of progress leads to lack of motivation.
Instead, be realistic and set small goals that you can actually achieve and that will give you a boost of confidence. These smaller steps will provide a roadmap to your ultimate weight loss and body composition goals.
#3. Set The Calorie Game Right
Losing weight is about simple maths - calories in, calories out. So don't fool yourself into thinking that a workout is a free pass to indulge. This misconception could lead you to eat more calories than you burn, resulting in weight gain instead of weight loss.
#4. It's All About Your Diet
Make simple choices about how you eat, because being overloaded with diet information can be overwhelming. Surely you know what I'm talking about?
You want to be slim, toned and healthy, get eight hours of uninterrupted sleep every night, control your stress levels and cut out refined sugars and sweeteners. What's more, studies show that you can't beat a bad diet. Diet is the most important tool for initial weight loss, but exercise is the key to long-term weight management and overall health.
#4. Keep A Food Journal
Be accountable and take the guesswork out. Recording all the calories you eat in a day is an effective way to stay on track. Several studies show that dieters who keep food diaries reach their weight loss goals faster.
Track your calorie intake on your smartphone with apps, or use a diary if you prefer pen and paper. Keeping a food diary not only keeps track of your calorie intake, but also keeps you accountable for the types of foods you eat.
Time To Take Wait Loss To The Next Level?
If so, join our Mailing List. Are you ready to get in shape? Join us and get the list of top 10 actions that support PERMANENT weight loss and make you look and feel better without being hungry in the process!
#5. Drink More Water
According to some studies, drinking water regularly can help you lose weight. Drinking water before a meal ensures that you are well hydrated. Also, eating foods that contain a lot of water (such as watery fruits) will fill you up faster, so you end up eating less.
Drinking cool water can even speed up your metabolism and reduce your cravings for sugary drinks like soda and juice. Don't confuse thirst with hunger - drinking up to 8 glasses of water a day is a great place to start. So, go for it!
#6. Choose Strength Training
Muscle burns more calories than fat. A pound of muscle burns between 15 and 50 calories a day, compared to fat, which burns an average of about two calories a day.
Even if you consider yourself active, it's important to include strength training in your fitness routine. Strength training is one of the best (if not the best) way to improve your health and lose weight. You can do this by joining a local gym or by adding some free weights to your home.
#7. Monitor Your Progress
Do this regularly once a week. Ideally, use the same scale every time and weigh yourself in the morning on an empty stomach. If weighing yourself makes you anxious, monitor your progress by looking in the mirror or noting how your clothes fit.
#8. Drop Your Excuses
One of the most common barriers to losing weight is the belief that you don't have enough time. Studies have shown that 41% of women say 'lack of time' is the reason they don't eat better and 73% of women say they don't exercise because their schedule is too busy.
If you really want to lose weight, you need to find a way to make time for healthy activities. Make a plan for your weight loss activities and plan everything else around them. Excuses for losers, so stop saying that pathetic "I have no time" thing...
The Bottom Line
Losing weight isn't easy, but it's not too hard either. Yes, it takes commitment, some hard work, consistency and, for many, a complete lifestyle change. But it's doable, period. These 8 tips will make losing weight a lot easier and faster.
Like What You Read? Be Sociable, Comment, And Share It! Thanks.
If you're feeling overwhelmed and don't know where to start with your weight loss journey, here are a few things you can do:
- Set realistic goals. Don't try to lose too much weight too quickly. Aim to lose 1-2 pounds per week.
- Make small changes to your diet and lifestyle. Don't try to overhaul your entire life overnight. Start by making small changes, such as eating more fruits and vegetables or adding in some exercise.
- Find a support system. Having people to support you on your weight loss journey can make a big difference. Find a friend, family member, or online community to help you stay motivated.
- Don't give up. Weight loss is a journey, not a destination. There will be ups and downs, but don't give up. Just keep moving forward and you will eventually reach your goals.
There are a few reasons why people give up on their weight loss goals. Some people may not be setting realistic goals, while others may not have a support system in place. Still others may not be able to stick to their diet and exercise plan.
If you've tried to lose weight before and given up, it's important to figure out why. Once you know the reason, you can start to address it and make sure you're successful this time around.
There are a number of effective weight loss tips, but some of the most common include:
- Eating a healthy diet that is low in calories and high in nutrients.
- Exercising regularly.
- Getting enough sleep.
- Managing stress.
- Finding a support system.
- Not giving up.
Some of the most common weight loss mistakes include:
- Setting unrealistic goals.
- Not having a support system.
- Not sticking to your diet and exercise plan.
- Giving up too easily.
- Trying to lose weight too quickly.
- Crash dieting.
There are a number of health benefits to losing weight, including:
- Improved blood pressure.
- Reduced risk of heart disease.
- Reduced risk of stroke.
- Reduced risk of type 2 diabetes.
- Improved cholesterol levels.
- Improved sleep quality.
- Increased energy levels.
- Improved self-esteem.
Once you've lost weight, it's important to make lifestyle changes that will help you keep it off. These changes include:
- Eating a healthy diet.
- Exercising regularly.
- Getting enough sleep.
- Managing stress.
- Maintaining a healthy weight loss plan.