Weight loss: 6 strategies for success

Hundreds of fad diets, weight loss programs, and gimmicks promise easy and quick weight loss. But the best way to lose weight and keep it off is to make permanent lifestyle changes. These healthy changes include following a balanced diet and moving more every day.

Here are six tips to help you start your weight loss journey.

1. Make sure you are ready for it:

Long-term weight loss requires time and effort. So make sure you are ready to eat healthy foods and become more active. Ask yourself the following questions:

Do I have a strong desire to change habits to help me lose weight?

Am I too distracted because of other pressures?

Do I use food to cope with stress?

Am I ready to learn new ways to overcome stress?

Do I need additional support—whether from friends or healthcare professionals—to manage stress?

Am I ready to change my eating habits?

Am I ready to change my habits regarding physical activities and exercise?

Can I provide the necessary time to make these changes?

Talk to a healthcare professional if you need help managing stress. Reducing stress can help you make long-term healthy lifestyle changes.

2. Searching for your inner motivation:

No one can make you lose weight. You need to make changes to your diet and physical activity to help yourself. What will give you a strong desire to stick to your weight loss plan?

Make a list of the reasons why losing weight is important to you. The list can help you stay motivated and focused. Perhaps you want to improve your health or get fit in preparation for a vacation. Think about your goals on days when you don't feel like eating healthy foods or increasing your activity. And find other ways to stay on track as well. For example, you can stick a motivational note for yourself on the refrigerator or the pantry door.

The choice is yours if you want to make changes that lead to long-term weight loss. However, it is beneficial to get support from others. So choose people who will inspire you. They should never make you feel ashamed or stand in the way of your progress.

It's better to find people:

They listen to your concerns and feelings.

They share your goal of leading a healthy lifestyle.

They practice physical hobbies with you or help you prepare healthy meal plans.

Your support group can help you stick to healthy changes.

If you prefer to keep your weight loss efforts private, take some steps to stay on track. Record your diet and exercises in a notebook or app. Also, track your weight. Review your progress and make changes as needed.

3. Setting achievable goals:

Aim to lose weight by about one to two pounds (0.5 to 1 kg) weekly in the long term. To do this, you will need to burn about 500 to 750 calories more than the calories you consume each day.

Losing 5% of your current weight might be a good starting goal. If you weigh 180 pounds (82 kilograms), that means 9 pounds (4 kilograms). Even this amount of weight loss can reduce your risk of some long-term diseases. These conditions include heart disease and type 2 diabetes.

4. Enjoying healthy foods:

You need to reduce the total calories you consume from food and drinks to lose weight. But your meals can still be delicious and easy to prepare.

One way you can consume fewer calories is by eating more fruits, vegetables, and whole grains. These foods are known as plant-based foods. They are low in calories and high in fiber. Fiber helps you feel full. You can eat many types of plant-based foods to help you achieve your goals.

Also follow the following dietary tips:

Eat at least four servings of vegetables and three servings of fruits every day. Have snacks of fruits and vegetables if you feel hungry between meals.

Eat whole grains, such as brown rice, barley, and bread and pasta made from whole wheat grains. Consume less refined grains, such as white rice and white bread.

Use healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butter, and nut oils. But keep in mind that even healthy fats are high in calories.

Reduce foods and drinks that contain added sugar. This includes sweets, jelly, and soft drinks. However, the natural sugar in fruit is good.

Choose low-fat or skimmed dairy products.

Focus on eating fresh foods. They have a higher nutritional value than processed foods. Processed foods often come in a box or tin can. They also often contain more fats, sugars, and salt.

It's better to pay attention while eating. Focus on every bite of food. This helps you enjoy the taste. It also makes you more aware of when you feel full. Try not to watch TV or stare at your phone during meals. You might eat too much without realizing it.

5. Stay active:

You can lose weight without exercising, but it is more difficult. Regular physical activity helps burn extra calories.

Exercise has many other benefits. It can improve your mood, lower blood pressure, and help you sleep better. Exercise also helps you avoid regaining the weight you lose. Studies indicate that people who maintain long-term weight loss engage in regular physical activities.

The number of calories you burn depends on how often you exercise, the duration of your workouts, and their intensity. One of the best ways to burn body fat is to regularly engage in aerobic exercises such as brisk walking. Aim for at least 30 minutes of aerobic exercise most days of the week. Some people may need to exercise more than that to lose weight and maintain it.

Also aim to do strength exercises at least twice a week. You can lift weights, use resistance bands, or do push-ups.

Any additional movement helps you burn calories. So think of ways to move more throughout the day. You can:

Using the stairs instead of the elevator.

Park the car in a spot far from the parking lot when shopping.

Standing instead of sitting while talking on the phone or checking email.

Walk in circles inside the room or walk in place while watching TV.

6. Change your way of thinking:

It is not enough to eat healthy foods and exercise for just a few weeks or months. To avoid weight gain, you must make these healthy changes a lifestyle. Lifestyle changes begin with taking an honest look at eating habits and daily routines.

Think about the negative habits or other challenges that have prevented you from losing weight in the past. Then plan how to deal with them in the future.

You are likely to face some setbacks on your weight loss journey. But don't give up after a setback. Simply start anew the next day. And remember, you are planning to change your life. It won't happen all at once. Stick to a healthy lifestyle. You will deserve the results.