Posts Tagged with “regular workout”

5 effective ways to achieving weight loss

There are thousands of quick-fix weight loss solutions floating around the Internet. But the majority are outright dubious while many that work are not sustainable in the long-term. Achieving optimal weight is a long-term process, and you need to make adjustments to your lifestyle to maintain your weight after shedding the excess pounds. Here are a few strategies to help you lose weight.

Stay committed

According to the Mayo Clinic, one of the most essential steps towards long-term weight loss is to commit to making the necessary changes required to provide the results you desire. You must be ready and willing to make adjustments to your life so that you can concentrate on your weight loss goals. You may find it hard to focus on weight loss if other things are competing for your attention. For example, if you are facing some financial challenges or your relationship is going haywire, losing weight may not be the most important thing on your mind. To make the most of your weight loss programs, get rid of distractions or limit them to the point where they don’t affect your weight loss goals.

Self-motivation

Losing weight is one of the hardest things you can ever try. This is because weight gain is intrinsically tied to nutrition and lifestyle, two things that are difficult to change. To lose weight successfully, you need to muster a tremendous amount of self-motivation to pull yourself through the difficult task. Since you are the sole beneficiary of a banging, fit body, you don’t expect encouragement from anyone except yourself. Search for motivating factors around you, and write them down. Whenever you feel the urge to stray from your goals, fire up your inspiration by calling to mind some of the motivating factors. It also helps to have supportive people around you. Associate with people who can give you support without judging you. A weight loss support group can be an excellent source of motivation. These groups are plenty on the internet, and you can join one or two to interact with people who are facing the same challenges.

Eat whole foods

According to the National Institutes of Health, a diet rich in whole foods, especially single-ingredient foods can help people lose weight because it eliminates the excess fat and added sugar from the food. Also, whole foods make you full faster, which reduces the number of calories you consume per meal. Whole foods are also rich in essential nutrients which helps the body stay healthy and function at optimal levels. The deficit in calories plays a huge part in the attainment of your weight loss goals. But this doesn’t mean you have to sacrifice good taste for weight loss. Take more of vegetables, fruits, and grain.

Exercise

While nutrition plays a larger role in weight loss, you still have to exercise if you want the best results. Even after reducing your caloric intake by adjusting your diet, regular exercise will help you burn excess calories which your body doesn’t use for metabolic activities. According to the Mayo Clinic, studies reveal that people who maintain their body weight in the long term engage in a regular physical activity. One of the best ways of burning extra fat is to engage in daily aerobic exercises such as running or brisk walking. Your goal should be to increase your physical activity as your body burns calories whenever you are active. You can build a routine into your lifestyle that helps you to burn fat continuously throughout the day. It may be jogging in the morning or taking the stairs instead of the elevator. Whatever it is, keep moving.

Set realistic goals

Despite your good intentions, setting goals that are too high does your weight loss program more harm than good. If your goals are too high, you end up not being able to achieve them, which demoralises you. When you become demoralised because you don’t get the results you desire, you may be frustrated and lose sight of the more important goals, leading you to drop losing weight altogether. If you can’t lose more than 1 pound in two weeks, don’t set a two pound milestone for yourself. The most important thing is to keep dropping the calories, however, slow you may be.

In summary, losing weight can undoubtedly be challenging, but following the above strategies with dedication will definitely help. You can also check out these healthy ways of losing weight.

Good luck!

Some selected readings

Kramer, J. (2015, February 9.) The number 1 reason you’re not achieving your weight-loss goal. Retrieved January 10, 2018, from the Web

Mayor Clinic. (2016, November 16.) Weight loss: 6 strategies for success. Retrieved January 10, 2018, from the Web

James, W. (2001.) Achieving weight-loss maintenance. Retrieved January 10, 2018, from the Web