If you want to start losing weight but you just do not know where the starting point is. So what I want to share with you today is 4 simple tips to kick-start a successful weight loss journey.
Before you can go on to a successful weight loss journey, you have to find your inner motivation. That is the first tip to lose weight. So ask yourself what is your inner motivation, what makes you so desperately want to lose weight. If your answer is because I am overweight, thatâ€™s not enough. You have to dig deeper.
So for instance, my wedding is coming in six months, Iâ€™ve got a graduation coming up in six months or you have a certain health issue that you need to do with or confidence issue that you are overcoming or even is you weight preventing you from getting a second job. So be honest and ask yourself what is your inner motivation because that is the key to give you the strength to see you through the weight loss journey. If your reason is nearly physical appearance or to look like a certain celebrity, I would suggest that you reevaluate your goal because it can lead to unhealthy obsession. Both physically and mentally have I always emphasize the importance of loving and accepting yourself before you can make any changes. When you find your own motivation, write it down because it is your key to succeed.
Next is to do a â€œGiveâ€ and â€œTakeâ€ list. We canâ€™t expect to lose your weight without making any sacrifices or changes to your current life.
The â€œGiveâ€ list is about what you will gain from losing weight, for instance, to look for a dream job, more confident, happier or more energy. Whereas, the â€œTakeâ€ list will be what your sacrifices and changes do you need to make, for instance, getting up 30 minutes earlier every day to do workout or no more late night snack, less fried foods, more home cooked meals, and reduce on your alcohol consumption. So when you finish your â€œGiveâ€ and â€œTakeâ€ list, make sure that is realistic to your schedule and your lifestyle and consciously tell yourself that you already can meet to these lifestyle changes. With this, there should not be any more excuses through your weight loss journey.
The second tip to lose weight is to set a SMART goal. You goal has to be Specific, Measurable, Attainable, Realistic and Time-bound. Donâ€™t not expect to lose 10 kilos in 2 weeks, you canâ€™t lose all the weight overnight, hence, it will take time to lose the weight as well. If you are ready to invest your time and effort into this, and to start looking for shortcuts then do this with me. The safe and sustainable weight loss goal is between 1 to 2 pounds per week. The heavier you are, the quicker you will lose the weight, especially in the initial stage because you have more body fat to burn. The lighter you are, the slower you will lose the weight because you have less body fat to burn. So what is your goal? Be specific, for instance I need to lose 30 pounds, letâ€™s calculate realistically. How long will it take you to lose 30 pounds? It will be between 4 to 5 months. If you have more to lose, it can be overwhelming and sometime seems almost impossible. What I like to work with is short-term goal.
For instance, instead of focusing on I need to lose on 60 pounds, just tell yourself â€œI am going to working on losing my weight on a monthly basis. So for the first month, my target is to lose 8 poundsâ€. Once you have achieved that, celebrate your success not with food and then move on to month two. â€œMy goal for second month is to lose 8 poundsâ€. When you achieve that target, move on the third month. Little by little you will be a step closer to your ultimate goal. To lose weight you need to create an energy deficit by consuming fewer calories and burn more calories through physical activities.
To lose one pound of fat, you will need to burn an estimate of 3500 calories. Remember, this is just an estimate. For instance, if your goal is to lose one pound per week, you will need to create an energy deficit of 500 calories per day. This can be 300 calories burnt through exercising and to reduce you food intake by 200 calories. Remember this is just an estimate but it is a good benchmark to kick-start your weight loss journey. Take it step by step if you are someone who is used to consuming a huge portion, it will not make it easy if you want to cut your calories drastically. So start by making subtle changes. For instance, if you are a woman, start by consuming 1700 to 1800 calories. As you progress with the workout, and you start losing weight, then you can reduce your calories by a further 150 to 200 calories. Whatever you do, donâ€™t consume below 1200 calories because starving yourself will only slow down your metabolism and it will cause your body to hold onto precious fat instead of burning fat.
Now you have set your SMART goal. Letâ€™s look at two most important aspects to lose weight which are food intake and physical activity. Letâ€™s start by looking at food and nutrition. Eat mindfully is the third tip to lose weight and to live a healthy lifestyle. You will need to make changes to your current eating habits. Losing weight doesnâ€™t mean going on a diet. Going on a diet is usually short-term extreme changes with lots of restrictions. Going on a diet can help you to lose the weight but it is usually only temporary. Most people will be back on the weight or some back even more weight when they stop dieting. Stop the mindset of going on a diet instead of focusing on permanent and manageable to your food intake because at the end of the day, I want you to be able to sustain your new weight. Most people tend to ask me â€œCan you a list of food that I can eat and I canâ€™t eatâ€.
For me, that is just a lazy approach. Instead of given a list of foods and following a meal plan blindly, it is more important you take your time to educate yourself of food that is good for your body. A clean diet means eating â€œReal Foodâ€. Food is in its purest form and you know what is in the food. For instance, do you know what is in on the chicken breast? Well, chicken meat. Do you know what goes to the chicken that is good? A really small percentage of chicken meat is fat, blood vessels, nerve, and connective tissue. If you donâ€™t know what go into your food, your best bet is to stay away from meats. So how do I know if I am having a balance diet? To simply put these 4 groups of food in your meal: whole grain carbs, protein, healthy fat, fruits and vegetables. And to have this food in all your meal and you will be fitting your body with the best new change. For an easy way to eat, just divide your plate into three sections. Half of this should be filled with vegetables, quarter with whole grain carbs, and another quarter with protein. By making this portion changes and by eating more vegetables, you will be already reducing all your calories.
Finally, the last tip to lose weight is to take action. Now that you have all your knowledge and tools you need. You are ready to go on this weight loss journey to a new you. Take one step at a time, one day at a time, be consistent with your own workout, eat healthy most times, I can assure you will see the results you deserve.
All success stories come with willingness to change, determination, taking action, and to keep trying and trying again when you fail. Letâ€™s start mapping out your weight loss journey.