Weight loss is always challenging, whether you are a mom who wants to fit into your pre-pregnancy jeans or a grandparent who wants to lose a couple of pounds so that you can keep up with your grandkids. In brief, this process always requires motivation, diligence, and dedication!
Luckily, getting started turns out to be much easier than you thought, and if you it right in the start, set up for long-term results!
How to Lose 50 Pounds or More: Get Prepared and Plan
Needless to say, prior starting any diet or exercise regimen, you need to prepare yourself both emotionally and mentally. There are many things worth considering prior starting a weight loss process:
1. Losing large amounts of weight is a full-time commitment
You need to understand that losing large amounts of weight takes patience, consistency, dedication, and time! Sticking to your plan Monday to Friday and taking the weekends off is not an option.
2. There is never a “perfect” time to start
As already discussed, weight loss takes time and change! Vacations, birthdays, dinners, and other events come up while making those changes. While it might be difficult for you in the beginning, you need to make certain sacrifices. Think of your goals and stick to your plan!
3. Recognize you will mess up
Times where you slip up are always possible, so accept this and recognize that you will mess up. Instead of getting depressed or giving up, get over it and move on!
14 Healthy Weight Loss Tips to Start Your Journey
1. Add things in before taking things away
Did you know that adding healthy habits in is much easier than taking away the unhealthy ones? Simple and inexpensive additions such as drinking an extra glass of water daily or taking a walk on your break can go a long way in helping you achieve your goal.
2. Start with something you like
It is recommended to begin your process with things you like. For instance, if carrots are your favorite veggie, eat more of them. If you are fan of biking, then bike! Initially, it is all about what you know you can stick with in the long run.
3. Make food switches
Swap processed and packaged foods with whole fruits, veggies, meats, and grains. Processed food is typically packed with sugar, salt, calories, and sugar, all of which you should avoid if you are to lose weight.
4. Eat proper portions
Overeating healthy food is still overeating! Eat proper portions and listen to your body. If you have already eaten a proper portion and still feel hungry, drink a glass of water and wait for a few minutes.
5. Slow down
Make sure you slow down and chew every bite properly. This helps avoid eating as much as you thought you needed, meaning eating more than your body actually needs.
6. Drink more water
Dehydration makes you sluggish, fat, and tired! Swap all drinks during the day with water and you will be less hungry, more energetic, and you will eat less empty calories and sugar.
7. Stop putting sugar in your coffee
Stop adding sugar to your coffee as it is toxic to your body in many ways than one and is spiking your insulin. In general, you should eliminate sugar from your diet, not the fat.
8. Add an extra serving of vegetables each day
Eat more veggies, especially leafy greens. This provides the body with the needed fiber, vitamins, and minerals- all of which fill you up in a healthy way!
9. Keep alcohol to the weekends only
Alcohol is packed with empty calories, so make sure you limit your consumption by drinking it on weekends only. Offering to be the driver for the night is a good idea, saving your friends from paying for cab and saving you tons of calories.
10. Offer to bring something to dinner
Bringing something healthy to dinner is a good idea, allowing you to enjoy a healthy option for you to eat. It doesn’t matter whether it is a birthday, holiday, or other occasion; there is a way to avoid desserts and drinks.
11. Take carbs out of your morning
Those who have more pounds to lose are very likely to have low insulin sensitivity. It is recommended to remove carbs out of breakfast and focus on healthy fats, veggies, and protein. Having a small amount of carbs in the evening meal promotes better sleep, which also assists in losing weight.
12. Get better sleep
The body is in stressed-out state if you are failing to get enough sleep. This makes you hold on fat, make bad food choices, skip the gym, and reach for sugar and carbs.
13. Combine cardio and strength training
While cardio workouts burn many calories, strength training helps build muscle and accelerate the metabolism. Alternating between cardio and strength days is highly recommended! If you are not sure what to do, consult your trainer.
14. Move more throughout your day
The more you move, the more calories you burn and the faster you lose weight! So, go for walks regularly, get a standing desk, and move wherever and whenever you can!