Weight loss: 6 strategies for success

There are hundreds of diets , weight loss programs, and scams that promise quick and easy weight loss, but most of them are really outdated. The foundation of successful weight loss is none other than a healthy diet , controlled daily energy intake combined with increased physical activity.

For successful and lasting weight loss, you must make permanent changes to your lifestyle and health habits. How to make those changes permanent? Consider following these six strategies to successfully lose weight on your own.

Long-term weight loss takes time and effort and perseverance to accomplish that process. While it’s not always necessary to think about weight loss, those looking to lose weight should make sure they’re ready to make lasting changes to their eating and living habits.

Ask yourself the following questions to help determine if you’re ready for weight loss:

• Am I motivated to lose weight?
• Am I distracted by other pressures?
• Do I use food as a means of coping with stress?
• Am I ready to learn or use different methods of dealing with stress?
• Do I need other support from friends or professionals to manage stress?
• Am I willing to change my eating habits?
• Am I willing to change my activity habits?
• Do I have time to make these changes?

It’s also important to talk to your doctor if you feel like you need help dealing with stressors or emotions that seem to be hindering your readiness. When you’re ready, you’ll find it easier to set goals, keep commitments, and change your habits.

Remember that no one but yourself determines the success of weight loss. You have to change your diet and exercise to please yourself. What will give you the motivation to keep working on your weight loss plan? Make a list of things that are important to yourself that can help you stay motivated and focused, whether it’s the upcoming vacation or simply maintaining better health. Then, find a way to ensure that you can call on your motivating factors in times of temptation.

While you must take responsibility for your own behavior in order to successfully lose weight, you need the right support. Choose people who support you who will encourage you in the most positive ways. Ideally, find someone who will listen to your concerns and feelings, spend time exercising with you or guide you through creating a healthy menu, and share the priorities you have placed in developing your lifestyle. live healthier. Family, friends or supporters can also hold them accountable, sparking a powerful motivator to stick with your weight loss goals.

If you don’t want to share your weight loss plan with many others, hold yourself accountable by reviewing it regularly, recording your diet and exercise progress in a diary, or tracking your progress. you with other digital tools.

Setting realistic weight loss goals may seem obvious. But the truth is that many people still don’t know how to set a realistic goal? In the long term, you should aim to lose 0.5 to 1kg per week. In general, to lose 0.5 to 1 kg a week, you need to burn 500 to 1,000 more calories than you consume per day, through a lower calorie diet and more regular physical activity. Depending on your body weight, 5% of your current weight can be a realistic goal, at least for the original goal. If you weigh 82 kg, then your weight loss goal should be at 4 kg. This is also the level of weight loss that can help reduce the risk of chronic health problems, such as metabolic heart disease and type II diabetes .

When setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Losing 4 kg” is an example of an outcome goal. You don’t have to have results goals, but experts recommend setting goals for the process because changing habits is key to weight loss.

Adopting a new diet to promote weight loss must be based on the rule of reducing total energy intake. But reducing calories doesn’t mean giving up taste harmony, food satisfaction, or even giving up cooking.

One simple way you can reduce your calorie intake is to eat more plant-based foods, fruits, vegetables, and whole grains . Try to find variety to help you achieve your goals without sacrificing flavor or nutrition. Start losing weight with these tips:

• Eat at least four servings of vegetables and three servings of fruit each day.
• Replace refined grains with whole grains.
• Use an adequate amount of healthy fats , such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
• Cut down on sugar as much as possible, except for the natural sugars in fruit.
• Choose low-fat dairy products and lean meats and poultry, but be mindful of the content of these foods.

While many people can lose weight without exercise, regular physical activity plus limiting your energy intake can help you lose weight faster.

Exercise can help burn excess calories that the body cannot cut through diet alone. Exercise also offers many health benefits, including improved mood, improved cardiovascular health, and lower blood pressure . Playing sports can also aid in weight loss.

Studies show that people who maintain weight loss over long periods of time are physically active. How many calories the body burns depends on the frequency, duration and intensity of each person’s activity. One of the best ways to lose body fat is to do regular aerobic exercise, such as brisk walking , for at least 30 minutes most days of the week. Some people may be able to be more physically active than this to lose weight and maintain that weight loss. Any extra movement helps burn calories.

Also, think about ways you can increase your physical activity during the day if you don’t make time for regular exercises. For example, take a lot of walks up and down stairs instead of using the elevator, or park your car far away from a shopping mall to allow more walking time.

Just eating healthy foods and exercising for a few weeks or even months isn’t enough if you want successful and long-term weight control. You need to incorporate these habits into your own lifestyle.

Lifestyle change begins with taking an honest look at your current eating patterns and daily habits. After assessing your personal challenges to weight loss, try to map out a strategy to gradually change the habits and attitudes that have derailed your past weight loss efforts. Then make a plan to deal with them.

Nothing is easy, especially when it comes to weight loss, so failures are inevitable. But instead of giving up completely after a failure, start over at an appropriate time. Remember that you are planning to change your life. Stick to a healthy lifestyle and you’ll get results worth your efforts.

Losing weight is a long, difficult and challenging process. Currently, weight loss is not only encapsulated in issues related to high-energy diets, physical activity, but also involves permanent changes to form a healthy lifestyle. Changing our attitudes about weight loss and adopting effective strategies is the key to each of us being able to maintain a perfect weight.