Weight loss can seem like a difficult challenge in the beginning. Between diets, exercise fads, and contradictory information, it can be overwhelming. The good news is you don’t have to do it all at once. You can safely and effectively begin to lose weight with a reasonable plan by making small, practical changes.
Here’s how to lose weight first, the right way.
- Have a clear, realistic goal.
To start off, be clear about what “losing weight” means for you.
Be certain: Rather than “I want to lose weight,” try “I want to lose 5 kg in 2 months.”
Set a realistic 0.5-1 kg (1-2 lb) weekly goal. This is a healthy, sustainable rate.
Measure your success. Using body photos, body measurements and a journal rather than the scale.
- Give priority to Nutrition
The foundation of weight loss can be found in the kitchen. While exercise is beneficial, dietary choices are the most influential factor in weight loss.
Some suggestions for getting started:
Eat whole foods. Make dietary decisions based on fruits, vegetables, lean protein, and whole grains.
Reduce sugar intake as well as refined carbs. Soda, candy, and white bread can cause your blood sugar levels to rapidly elevate and sabotage your progress.
Monitor your portion sizes. Eating whole foods is a good thing, but eating too much of anything (even healthy foods) can cause weight gain.
Drink plenty of fluids. Thirst can often feel like hunger. Consume anywhere from 2–3 liters of water a day.
Simple plate plan:
Fill half of your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains
- Be Physically Active Regularly
You don’t have to spend hours at the gym to be successful at weight loss. Start with small steps and then progress over time.
Best exercises for weight loss include:
Walking: A 30-minute walk at a brisk pace will burn calories and raise your metabolism.
Strength training: Strength training builds muscle, which increases the amount of calories burned even at rest.
HIIT workouts: HIIT workouts are short bursts of intense activity. HIIT workouts are more efficient for fat loss than traditional cardio.
It is also important to find an exercise that you like because consistency is more important than perfection.
- Get Sleep and Manage Your Stress
Sleep and managing stress are two areas that get the least attention as two major factors for weight loss.
Not getting enough sleep increases hunger hormones and cravings. Aim to get a minimum of 7–9 hours per night.
Chronic stress causes binge or emotional eating. Track your stress with meditation, journaling, or yoga.
Your body is in a better position to burn fat when well-rested and calm.
