What's going to give you the burning drive to stick to your weight-loss plan? Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools. It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds 0.
Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity. If you weigh pounds 82 kilograms , that's 9 pounds 4 kilograms. Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes. When you're setting goals, think about both process and outcome goals.
It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss. Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains.
Strive for variety to help you achieve your goals without giving up taste or nutrition. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge.
Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. But if you lose weight at a slower rate, you can add physical activity, which not only helps you burn calories but may also build muscle so you don't experience the decrease in metabolism.
Ideally, you should be working out at a moderate intensity a total of minutes a week, plus strength training twice a week. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Bach, M. Corleone holds a Bachelor of Science in nutrition.
Very low-calorie diets that help you lose 4 pounds a week should be followed only under a doctor's supervision. Video of the Day. Who Needs to Lose Weight Fast. If you're serious about dropping some considerable weight, you're going to want to focus on a calorie deficit. This test will take into account things like your muscle mass and the amount of calories you burn at rest otherwise known as your basal metabolic rate. That number, plus how much you will lose during a workout, minus will determine your general deficit.
So let's say you burn 1, calories at rest and calories during your workout, that's 1, calories total. So you'd shoot for an eating plan around 1, to 1, calories a day to lose one to two pounds in a week, Khader says.
Generally, you don't want to go below 1, calories a day without supervision from a doctor or nutritionist. Weights will help you to put on more muscle mass and burn more calories, Khader says. Because muscle burns calories but body fat does not.
Night owls beware. Your sleeping habits could be getting in the way of your goals. Often times she finds that many of her patients who struggle losing weight are actually suffering from undiagnosed sleep apnea. Read more about the ways diets and diet culture can impact your physical and mental health.
Well, let me count the ways, friend. Under eating prevents you from getting important vitamins and nutrients that keep your body functioning properly, Williamson says. It can throw your blood sugar out of whack and leave you feeling sluggish and unable to concentrate.
Dieting can literally make it hard to think straight. But, Williamson says, the mental health implications are arguably even more dangerous.
So then, what is realistic? That means making small and practical tweaks to your lifestyle—ones that you can and will keep up—that help you lose weight slowly and safely. Even if you decide to take a long-term approach, start by being honest with yourself about why you want to lose weight in the first place. And if that reason is to fit into fatphobic ideals of what a body should look like, think about why that matters to you—and if it should.
Also, remember that losing weight is not a magic bullet for happiness, Williamson says. All that said, there are some lifestyle changes you can make to help lose weight in a healthy and effective way. Instead, put your attention toward incorporating more fruits, veggies, protein sources, and whole grains into your diet, says Wendy Leonard, RD, founder of Rhode Island Nutrition Therapy.
Ya know, foods with lots of nutrients and vitamins. This can translate to naturally eating fewer calories without having to overthink it. Counting calories can take the enjoyment out of eating, Zeitlin says. It can also lead to an unhealthy obsession with staying under a certain calorie count or working out just to burn calories.
Thinking of food as food and not a math problem can solve those issues. Want some more specific suggestions? Loneke Blackman Carr , PhD, RD, assistant professor of community and public health nutrition at the University of Connecticut recommends checking out the Dietary Guidelines for Americans to learn how to build a balanced, nutrient-rich plate.
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