Losing weight isn’t easy. It continues to be the most common thing that people would change about themselves. When you tackle the situation with a winning strategy, though, success can be yours. It’s great that you are motivated to take control of your body. However, the road to your goal weight will be far smoother when you are supported by the right advice. Here are 10 expert tips for weight loss that will assist you on the journey ahead.
Many people fail to lose weight because they try to kid themselves. They underestimate their calorie intake. They overestimate their exercise levels. And they subsequently do not take accountability for their transformation. Even when they think they do.
It’s imperative that you know where you currently stand, as well as the direction you’re moving in. There are plenty of apps to track calories and other aspects of your weight loss journey. If you are honest and follow a plan where you are in a calorie deficit, success will follow.
Everybody is different and every body is unique. This is your personal weight loss journey and every aspect must be tailored to you. That means focusing on your body type, height, weight, activity level, and more. Likewise, you’ll need to consider injuries and personal preferences.
While this is your personal journey, you needn’t face it alone. Working with a dedicated weight loss specialist is always advisable. With a dedicated program that is personalized to you, results will follow. The best methods will be used and you’ll be confident about the process.
When starting a weight loss journey, it’s natural that you crave quick results. However, yo-yoing between weights isn’t healthy. It’s far better to focus on a better lifestyle rather than a diet. The latter suggests that it’s a short-term solution, which puts you in the wrong type of mindset.
Healthy eating can still satisfy your taste buds. Meanwhile, you must look to find exercises that you enjoy. Team sports, family bike rides, and interactive video games are all good examples. Once the process is a hobby rather than a chore, consistency should follow.
Weight loss requires habitual changes. Still, you don’t want to overwhelm yourself as this can make you want to give up. In truth, making simple substitutes within your diet can work wonders. Using oat milk rather than cow’s milk is a great example. Mindful alcohol choices are another.
You still deserve to have a fun life. The key is to find greater balance and nutritional value. Once you learn how to make calculated choices with your eating habits, you can embrace a better lifestyle. Better still, many of those upgrades place minimal restrictions on your life.
For an inexperienced user, weight loss is all about stepping onto the scales. In reality, it is only one barometer of success. For starters, there are many factors that contribute to weight, such as water retention or the time of day you weigh yourself. For most people, losing fat is the real challenge.
It’s important to remember that muscle is denser than fat. So, if you start training for weight loss, you may put on weight. However, you’ll be gaining a slimmer and more athletic physique. The scales are still useful but the mirror and your feelings are the priority.
In addition to painting a clearer image of your goals, you should gain some perspective. If you’ve seen ads showing a 50lbs loss in a month, your 5lbs loss can feel inadequate. If you could see what five pounds of fat looks, though, you’d realize it’s a big achievement.
You deserve to celebrate those signs of progress, not least because they encourage long-term motivation. Try to find suitable rewards. Fitness-based vacations and new outfits are great options. Conversely, a weekend on the booze could undo a lot of your hard work. Be mindful at all times.
While it is important to seek consistency over temporary results, timescales are key. SMART goal-setting forces you to take responsibility. Vocalizing the aim that “I will lose 20lbs in six months” is better than “I will lose weight”. You should also set milestones along the way.
Timed goals keep you on the right path. Moreover, regular reviews force you to take action when you are falling short. Try to visualize the future that you want and when you want it. When you do, there is no choice but to make it happen. And you will search for the best possible strategy.
The basic formula for weight loss is simple. If you eat fewer calories than you burn, you’ll lose fat. However, that should not encourage you to skip meals or starve yourself. This will send your body into starvation mode, meaning a slower metabolic rate. Other side effects occur too.
Your body needs energy to complete fundamental daily tasks. Moreover, you must stay hydrated at all times. If nothing else, thirst and hunger will make you more prone to poor decisions. So, you may find that you skip workouts or reach out for the wrong foods.
There are many different weight loss models to consider. Some focus on willpower alone while others may require outside help. Either way, you must not forget that the body doesn’t shut off at the weekends or night. Implementing the 5-2, for example, can be disastrous.
Imagine if you consume 7,000 of your 14,000 calories in just two days. Suddenly, the other five days leave you with just 1,400 calories. It’s important to enjoy life. But undoing your hard work during 90% of the week with a poor 10% is not wise. If your body matters to you, it must be your focus at all times.
Finally, if you do not believe in yourself, you won’t achieve your goals. You have the desire to lose weight, and now feel blessed with the right advice too. You’ve got this!
Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health.
If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Find a location closest to you.
This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.