10 Tips for Losing Weight (and Keeping It Off)
Losing weight can feel hard and overwhelming, so here are 10 strategies that can be helpful for weight loss and lifelong change!
There is no quick or easy trick to take off excess body fat and reach your ideal body weight. When starting a weight loss program, you must decrease your calorie intake, use portion control, be physically active and modify unhealthy eating behaviours. It can feel hard and/or overwhelming to make these changes, so here are 10 strategies that can be helpful for weight loss and lifelong change:
Make commitment to change. The most important step is the desire to modify behaviour. You must decide for yourself whether you really want to change. Think of the reasons why you want to commit – do you want to improve performance in a race? Maybe you know the fat loss will help you feel more confident at an upcoming life event or maybe you want to see improvements in other health markers, like cholesterol or blood sugar! Determine your “why” and use that to help you prioritize reaching your goals!
Set realistic goals. It is important to have reasonable weight loss expectations and set small, realistic, achievable goals that will eventually help you to reach your long-term goal. Change doesn’t happen overnight, so it’s important to build habits little by little over time!
Monitor calorie intake. Keep an accurate daily record of food intake for more successful weight loss.
Plan on three small meals and one or two snacks each day. Balanced meals and snacks throughout the day can help in controlling blood sugar and avoiding hunger.
Incorporate exercise. Exercising can help you lose fat faster by burning extra calories. It also improves your muscle strength, boosts your mood, and increases your energy levels.
Differentiate between hunger and appetite. Hunger is the physical need for food, while appetite is the desire for food, often triggered by habits, stress or boredom. It’s important to understand that appetite can cause eating in the absence of hunger, which is something you want to avoid. Instead, look for healthy coping mechanisms to combat emotions, like stress or boredom, outside of food/beverage.
Avoid mindless eating. Stay conscious about consumption of foods that lack nutritional value and are high in fat or sugar. Be mindful of where, what, and why you eat.
Use smaller dishes. People tend to overconsume food in larger dishes. Reducing the size of the plates may also reduce the amount of food served.
Limit meals eaten out. Eating out frequently increases your calorie intake and increases the possibility for weight gain. This is because restaurant portions tend to be larger than those are home and may also include more fats or calorie-dense ingredients to prepare the food.
Do not place unhealthy food within easy reach. Avoid bringing high calorie, high sugar or high fat foods into your house. If you have them, store it in a place that is out of sight. Conversely, keep healthy items (like fresh cut fruits/vegetables and single servings of hummus, Greek yogurt, and nuts) where you can easily grab them for a planned snack or meal!
Your goals are possible with the right strategy and expectations! And the Nutriworks, Inc. Team is here to help you every step of the way. Contact us to schedule your next appointment for individualized tips, encouragement, and accountability!