Being obese or overweight can result in a broad range of health issues. Research reveals that excess body weight can increase the risk of severe health issues such as hypertension, type 2 diabetes, heart disease, and more. Therefore, opting for a balanced lifestyle and nutritious diet is essential to healthy living and gaining full control over your body weight. Here is how you can achieve your weight loss goals successfully.
1. Set realistic weight loss goals
Before you start a weight loss program, assess your current weight so that you can effectively understand what you need to work on. Calculate your BMI to help establish how much weight you should lose to lower the risk of health-related challenges.
Set yourself up for success with small milestones. By achieving these small goals one at a time, you can stay motivated throughout your weight loss journey. This increases your chances of achieving your primary weight loss goal.
2. Eat varied, nutritiously dense foods
Generally, healthy meals and snacks should be the foundation of your diet. The simplest way to create a meal plan is to ensure that each of your meals consists of 50% fruits and vegetables, 25% proteins, and 25% whole grains. You should also aim at achieving a daily fiber intake of 25-30 grams.
Minimize saturated fats intake, as they’re linked to incidences of coronary heart disease. It’s also recommended to eliminate trans fats from your diet. Instead, you should consume polyunsaturated fatty acids or monounsaturated fatty acids. Both are types of unsaturated fat. Some of the healthy foods rich in nutrients include fish, seeds, nuts, legumes, whole grains such as oatmeal, fresh fruits, and vegetables.
3. Regular physical activity
Regular exercise is essential for both mental and physical health. Therefore, increasing the frequency of your physical activity in a purposeful and disciplined way is essential for weight loss. An hour of moderate-intensity workout daily, such as brisk walking, is highly recommended. In case you cannot stick to the one-hour moderate-intensity activity daily, Mayo Clinic recommends that you aim for a minimum of 150 minutes weekly.
If you’re not physically active, it’s in your best interest to increase the amount of exercise gradually. This is the most sustainable approach to ensure regular physical activity, and exercise becomes part of your daily life. Similarly, recording your meals can psychologically aid weight loss, and you can as well benefit from tracking your exercise activities.
4. Medical weight management – talk to your doctor
Medical experts and nutritionists understand weight gain and weight loss process more than you do. They have an in-depth understanding of metabolism and other issues that could be fueling weight gain. Sure. There are countless weight loss supplements and other similar products in the market today, but making sure that you use the right one is crucial to your weight loss journey. If you intend to start using any supplement, consult with one of the top weight loss clinics San Antonio for guidance.
5. Plan ahead
It’s recommended to stock your kitchen with the right nutrient-rich foods and create a structured meal plan. This can keep you motivated to stick to a healthy, balanced diet and increase your chances of losing more weight.
Individuals aiming at losing weight or managing their current weight should keep processed, junk foods away from their kitchens. Besides, they should stock the recommended ingredients to make healthy but simple meals. Doing this can help prevent unplanned or careless eating.
6. Seek social support
Generally, embracing the love and support of your colleagues and family is a crucial part of a successful weight loss journey. You can invite a friend or two to join you or share your progress on various social media platforms.
7. Stay positive
Losing weight isn’t something you can achieve overnight. It is a gradual process, and it’s easy to fee; discouraged in case you’re not shedding off those extra pounds as fast as you expected. Keep in mind that some days, it will be harder to stick to your weight loss program, but you should keep going. Stay positive and determined.
Wrap up
Successful weight loss doesn’t require you to follow a very strict plan. Rather, focus on eating fewer calories and increasing your physical activity.
