Weight Loss: I Don’t Know What To Do

I Want To Lose Weight But Don't Know Where To Start

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 weight loss enemy number one. Worse yet, eating foods full of sugar and fat will make you feel irritable, drowsy and sluggish.

To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, 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 full of excitement at the beginning of their weight loss program. It is often during this phase they set unrealistic goals for weight loss. But high expectations can cause weight gain when lack of progress leads to lack of motivation.

Instead, be realistic and set small goals that you actually can reach and get a boost of confidence. These smaller steps will provide a road map to your ultimate weight loss and body composition goals.

#3. Set The Calorie Game Right

Losing weight is about simple math - calories in, calories out. So, don't fool yourself into thinking that a workout is a free pass to splurge. This wrong mindset could lead you to eat more calories than you burn, which will cause weight gain instead of weight loss.

#4. It's All About Your Diet

Make straightforward decisions about how you eat, because when you are overloaded with diet information, you become overwhelmed. Surely, you know what I’m talking about...

You aim to become lean, toned and healthy, get eight hours of uninterrupted sleep every night, control stress levels and ditch refined sugar and sweeteners. Besides, studies show you can't out-exercise a poor diet. Diet is the most critical tool for initial weight loss, whereas exercise is key for long-term weight management and overall health.

#4. Keep A Food Journal

Be accountable and stop the guesswork. Keeping notes of all the calories you consume in a day is an effective way to help you stay on track. Multiple studies show that dieters who keep food journals achieve their weight loss goals faster.

Track your caloric intake on your smartphone with apps, or use a journal if you prefer pen and paper. Not only will a food journal keep you on top of your calorie intake, but it will also keep you accountable for the kinds of food you are eating.

#5. Drink More Water

According to some studies, regular water consumption may aid with weight loss. Drinking water before a meal ensures you are well-hydrated. Also, eating foods that contain a lot of water (like watery fruits) will fill you up faster, so you end up eating less.

As well, drinking cool water might even speed up metabolism and discourage cravings for sugary drinks like soda and juice. Don’t mistake thirst for hunger – drinking up to 8 glasses of water a day is an excellent start. So, go for it!

#6. Choose Strength Training

Muscle burns calories at a higher rate than fat. A pound of muscle burns anywhere from 15 to 50 calories per day, compared to fat, which averages about two calories per day.

Even if you consider yourself active, it's important to make strength training a part of your fitness routine. It is one of the best ways (if not the best one) to improve your health and lose weight is by doing strength training. You may join a local gym to do this or add some free weights at your home.

#7. Monitor Your Progress

Do that regularly once a week. Ideally, use the same scale every time and weigh yourself in the morning on an empty stomach. If weighing yourself gives you anxiety, then 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 weight loss is the belief that you don't have enough time. Studies found that 41% of women said "lack of time" was the reason that they didn't eat better and 73% of women said they didn't exercise because their schedules were too busy.

If you really want to lose weight, you have to find a way to make time for healthy activity. Create a plan for your weight loss activities and schedule everything else around them. Excuses for losers, so stop saying that pathetic "I have no time" thing...

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