Losing weight and getting healthier can seem daunting, but it is absolutely achievable if you take it step-by-step! Small lifestyle changes built up over time lead to big results. This comprehensive blog will provide 10 tips to help you kickstart your weight loss success and improve your overall wellbeing.
Before beginning any weight loss plan, take time to truthfully assess your current habits. Evaluate your typical daily diet – write down everything you eat and drink for a week, including all snacks and beverages. Identify areas where you tend to overindulge in sugary treats, salty snacks, takeout, etc. Also take a look at your exercise habits – are you completely sedentary or somewhat active? Knowing where you are starting from in terms of diet and exercise allows you to identify specific areas to improve.
With your starting point identified, set some clear weight loss goals. Aim to lose 1-2 pounds per week by cutting out 500-1000 calories from your daily diet. Also set exercise goals like working up to 150 minutes per week of brisk walking or swimming laps 3 times a week. Having measurable and realistic goals keeps you focused and motivated on your weight loss journey.
To lose weight, focus on eating more nutritious whole foods like fruits, vegetables, lean proteins, whole grains, beans and legumes. Limit sweets, sugary drinks, salty processed snacks, refined carbs and unhealthy fats as much as possible. Planning out meals and snacks for the week and prepping food ahead of time helps you control portions and stick to your diet. Use apps to track calories and macros if needed.
Becoming more physically active is key for weight loss success. Work towards getting 150 minutes per week of moderate exercise like brisk walking, swimming laps, jogging, cycling or cardio machines at the gym. Also aim to incorporate strength training 2-3 times per week to build muscle mass, which boosts metabolism. Any movement counts – even light activities like leisurely walking benefit your health and burn extra calories.
Stress, boredom, anxiety, depression can all trigger emotional eating. Identify alternative coping strategies – go for a walk to clear your head, call a friend to take your mind off eating, practice 10 minutes of mindfulness meditation, sip herbal tea, take a bubble bath. Creating new healthy habits will help you avoid mindless overeating.
Not getting enough quality sleep hurts your weight loss efforts. Lack of sleep impacts hormone levels and can cause cravings for sugary and fatty foods. Strive for 7-9 hours of restful sleep per night. Develop good sleep hygiene – limit screen time before bed, cut back on caffeine, create a relaxing pre-bed routine. Better sleep regulates appetite and supports weight loss.
Share your weight loss goals and plan with supportive friends and family who will keep you accountable. Join an in-person or online weight loss group to exchange tips and find camaraderie on your journey. Having a network of support increases motivation tremendously.
Don’t try to completely overhaul your entire lifestyle overnight. Making extreme changes sets you up for failure. Instead, make incremental changes over time until new healthy habits become ingrained. Focus on adopting one new habit per week such as meal prepping or exercising 3 days a week.
While the number on the scale is one metric, it also tracks non-scale victories. Celebrate successes like having more energy, less joint pain, better sleep, dropping a clothing size and an overall sense of wellbeing. Losing inches and gaining health matters just as much as pounds!
Changing lifelong habits requires commitment, self-discipline and resilience. Remind yourself that progress is not linear – there will be ups and downs. On difficult days, speak to yourself with kindness. Acknowledge your efforts, be patient and keep going. Success comes from persisting through setbacks.
Embarking on a weight loss and healthy lifestyle journey takes courage and work. But taking that first step is the most important thing. Use these proven strategies to kickstart your success. With commitment and compassion, you can and will get results and become the healthiest version of yourself!
