Strategies for Successful Weight Loss Journey: Lose 15% of Your Body Weight
Although some weight loss tips are helpful, others are ineffective, misleading, or downright harmful.
Do you know that Losing weight and keeping it off is a challenge and a long-term struggle for many people. So, this 8 weight loss tips it’s no wonder quick-fix approaches and products are so alluring. But most people find lasting change comes from making mindful, sustainable changes to their lifestyle and eating habits.
To lose weight and keep it off isn’t just about what you’re eating and how much. It’s about striking a balance between healthy eating, exercise and lifestyle habits that keep you energised and healthy.
For weight loss, you need to burn more calories than you consume — 500 calories or more every day,” says registered dietitian Annalise Pratt, RD. “But long-term success also means thinking carefully about how and what you eat, and how you can be healthier in all areas of your life, such as exercise.”
Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.
He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging. “And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.
8 Weight Loss Tips for Sound Health
- Do not skip breakfast. Skipping breakfast will not help you lose weight.
- Eat regular meals.
- Eat plenty of fruit and vegetables
- Get more active.
- Drink plenty of water.
- Eat high fibre foods.
- Read food labels.
- Use a smaller plate.
Khloe says, but it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself!
Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine. The biggest obstacle most people face when trying to add exercise into their day is time.
Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.
The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.
If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise. Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation. It’s the little things you do everyday that can make the difference between keeping fit or packing on!
Here are a few tips to help you find painless ways to stay fit:
All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).
Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!
Dust while you talk on the phone. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year.
Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.
Park so you have to walk. Don’t park your car in the closest spot to where you have to go, try and park as far as possible so you have to move your body as much as you can.
Walk and talk! Catch up on phone calls while your take a walk.
Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.
Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.
Why safely losing weight matters
Healthy weight loss means you lose about 1 to 2 pounds per week. It may sound like a small amount at first, but consider this: If you weigh 200 pounds and lose 2 pounds per week, in 10 weeks, you’ll already have lost 20 pounds. That’s 10% of the weight you started at.
Taking it slowly as you lose weight helps you maintain muscle mass and get the nutrients your body needs. Losing too much weight too quickly can lead to nutrient deficiencies (malnutrition), Pratt says. Rapid weight loss may also affect your metabolism, sending your body into conservation mode.
This slows down how fast you burn calories and can actually make it harder to lose weight. It’s important to remember that a healthy, balanced diet is only one part of successful weight loss. It’s also essential to maintain the positive lifestyle habits you establish to keep off weight. “Think of it as just one step at a time.
Focus on one thing you can do, wrap your head around that and really feel confident in making that change, then go on to the next one,” says Pratt. “Sure, it might take a bit longer, and your weight loss might be a bit slower. But in the long run, that’s where people tend to have the most success.
Conclusion on 8 weight loss tips for a healthy life.
Considering many ways to lose weight, finding a healthy eating and exercise plan that you can follow to ensure successful, long-term weight loss. Although fad diets may offer a quick fix, they are often unhealthy and deprive the body of the nutrients and calories it needs, leading most people to return to unhealthy habits after they hit their weight loss goal.
Being more active, focusing on whole foods, cutting back on added sugar and making time for yourself are just a few ways to get healthier and happier. Remember, weight loss is not one-size-fits-all.
The above mentioned 8 weight loss tips will aid your weight loss goals, it is important to find a plan that works for you and fits well with your lifestyle. If you can’t commit to all the suggestions in this article, try starting with just a few that you think will work for you. They’ll help you reach your health and wellness goals in a safe and sustainable way.