There is a large reservoir of information about weight loss from the internet and print media. Different trends and fads about different diet plans have gone viral in the past years. There is no shortage of information regarding the best ways to lose weight. Even talking to a friend or family can already help you start since almost everyone has tried a diet plan at least once in their life. The market is saturated with products and programs that can help a person with their weight plan. The challenge then is in selecting the best plan and strategy that can help you achieve your goal and achieve optimal health.
With the help of technology, medicine, and modern science, weight loss has now changed dramatically in terms of concept and implementation. You do not have to resort to the classic idea of starving yourself and doing some exercises. There is already a much better way to result in diet restraints and excessive effort to lose fat and stay in shape. People have more hope now in achieving their dream body without having to undergo drastic and difficult routines. Weight loss journey now has been more enjoyable, sustainable, and effective. If the program or weight loss fad you are following now is giving you a different kind of experience, it simply means that this diet is not the perfect one for you. The latest know-how on weight loss can help you enjoy every bit of the journey while achieving success in the long term.
Before You Begin Your Weight Loss Journey
One important thing you should do before you even begin your weight loss journey, and it is assessing your current situation. It would be difficult to chart progress if you don’t have a point of reference to compare with. Start with charting your weight and identifying issues you have with your diet, lifestyle, and habits. Allot a few days to note down everything you are doing in a day, which includes the times of sleep and waking up, food intake, and activities. Include as much detail as possible without changing anything. After a few days, sit down and look at the problem areas.
Check your weight if it is within the normal range in the Body Mass Index, check the quality of your sleep, estimate the number of calories from each meal you take, and assess how your daily activities are affecting your life. You would instantly see issues when you do this, and you can also check if anything is lacking in your day to day life. You can either decide to change, improve, and add things that can be helpful for your weight loss plan.
An average person’s lifestyle involves so much stress, unhealthy habits, and deficiencies. There is difficulty in achieving sustainability in all areas of life, which are work, social life, family life, leisure, and others. There is often an area sacrificed because most of your energy and time is allotted to it, depriving others of their own share. Common knowledge in the past taught people that in order to lose weight, you would only have to put your effort towards your diet. The misconception has long been refuted by experts, giving emphasis on changing your overall lifestyle, not just eating habits.
Since food is a basic need, you shouldn’t limit your food intake to a minimum level and instead aim for a well-balanced diet. A healthy diet includes your daily nutrient requirement and the inclusion of something from all different food groups. Getting an exclusive diet from only one food group has been proven unsustainable and can lead to nutrient deficiency because of deprivation to other food sources.
Lifestyle improvement is not just about food, but also in ensuring that you give proper attention to the other equally important areas of your life. One key to your weight loss journey is getting active and doing an activity that will benefit your physical body without taxing your mind. Including a physical activity for the sole purpose of strengthening your body is imperative, so choose any form of exercise and do this for at least 3 to 5 times a week. You should do this as part of your free time and leisure and not during work when it can be associated with stress. Aside from getting physically active, you should also allow your body to recuperate and recover from your daily hustle by having a complete sleep at night. Sleep deprivation has always been linked to health issues, both physically and mentally, so you mustn’t compromise the quality of your sleep. Impose more efficient time management so you can get all your affairs sorted for you not to sacrifice sleep. Your brain works with your body’s maintenance of proper functions at night so that you get the proper hormones involved in metabolism, appetite, and consequently avoid excessive weight gain.
Getting Expert Advice
It is a misconception that you should only do to a doctor when you are sick or when you require a medical assessment. The truth is, there are so many things a doctor can help you with even in your journey towards managing your weight. The stigma of going to the doctor is already lifted, and people are now more welcoming to the idea of seeking professional help even when you don’t have any pressing health issues. A health professional can recommend the best way to lose fat in your body, maintain a healthy weight, and avoid any deficiencies. Talk to your doctor so you can rule out any medical issue or treat undiagnosed ones that can affect your weight management.
They can also look into the specific issues that can hinder you from achieving your goals and prescribe proper treatment and management to keep your overall health in check. You can also ask recommendations for a good program or ask their opinion on the trends and fads you commonly see.
Aside from a doctor, you can also seek the help of a dietician or weight management coach. They can provide daily meal plans with a calculated amount of protein, fat, and other important nutrients. You can request for them to curate exact meals that you can take for the whole day and adjust accordingly once you have achieved your target weight. This is so much better than taking so much time researching on your own.
Best Weight Loss Program
After looking into your current situation, assessing your needs, and getting expert advice, it is now time to start planning and executing a weight loss program. The secret to the best program is getting one that is tailor-fit to your needs. You shouldn’t follow generic programs that won’t work with the lifestyle and goals you have. Currently, there are a lot of ways you can personalize a program that includes meal preps, exercise programs, and even supplement essentials. This is especially true when you want a workout that will give you the best results while targeting parts of your body you want to get toned and muscular.
One way you can have a specific program is by seeking the services of another expert. A workout coach can help guide you to a progressive workout to burn as many calories in the shortest amount of time. You can either go to the gym or have a personal trainer to visit you at home. Aside from the gym, you can also try other forms of exercise like pilates and yoga. The only requirement is that you can stick to what works for you for a long time. Minimize your routine and master the basics before you upgrade to a more advanced level.
To complement your program, you can opt to add supplements that will help you target the specific problems and issues you have. You can be aided by a meal replacement powder or a fat burner to escalate the process safely. This can be added to your current diet to help you burn fat and build muscle if you don’t have that much time for the gym. Products like these can be helpful and can also add spice to your routine as you can try different flavors and incorporate them into your smoothies and other meals.
Food and Diet
When you think of weight-loss, most people will jump to thinking of restraining food intake and controlling your diet. This has worked out in the past because there are no other alternatives that can help people lose weight, plus it is the easiest path one can take. It may look effective on the surface since a person can starve oneself to cut a couple of pounds, but it is wrong. It can make a person miserable and unhappy even if they end up with their desired weight. You should be able to enjoy your favorite comfort food without feeling guilty, and the key is moderation and enough exercise.
There are healthy fats that are essential to the body, and it is important that you also consume foods that contain this such as butter and coconut oil. Protein is also an essential nutrient you need in your weight loss program. Vegetables and fruits are indispensable so make your daily fruit shake or protein shake because it can help you boost your immune system and health as you lower your body weight. The concept of a cheat day is already a thing in the past, and it is more important than you are happy in every stage of your journey.
Self-Monitoring and Discipline
The success of every task depends on how disciplined you are. Since you are already an adult, you should be able to watch over yourself without supervision and continue whatever plans you have curated by yourself. Some people tend to do better when they are watched over by their training coach but tend to slack off when they are doing their routines by themself. This is the reason why a lot of home workouts fail because of the absence of a person who will oversee the whole process. One way you can do this is to build viable habits that you can follow through for a long time.
Constantly challenge yourself so you don’t get bored with your routines at the gym. Look for workout buddies who can go to the gym with you so you can have more fun while socializing with your friends. Do not forget to maintain all areas of your lifestyle and not just one. Chart your weight and do not forget to celebrate each of your successes to keep you more motivated.
Maintenance and Relapse Avoidance
Things always start well, but the initial enthusiasm you feel towards weight loss can wane or decrease over time. When this happens, you can go back to your old lifestyle and ways. You can experience relapse and even go worse than your initial condition. This is harder to address since you would need to start over again and look for loopholes that made the first attempt unsuccessful. Maintenance then is a very significant part of any weight loss program. Maintenance is a challenging part because you have to incorporate a weight loss plan that is enduring in the long run. It’s not just in lifestyle but also budget and time. Push yourself to keep doing what you are doing for a few months until you build good habits because this means your actions are already automatic. Remember that behavior is learned and you can teach yourself to stick to a pattern that will not revert you to your old self but will only take you to a better version of you.
Everyone can start a weight loss plan but not all know how to. It takes effort to research and ask the right experts to give you advice and recommendation. Success is determined by the efficiency of the program you have chosen and in setting attainable goals one step at a time. When you make the right choices, your dream body will be yours not just for now but for the long term.