Here are 10 ways for everyone to achieve healthy weight loss! These tips will get you eating right and thinking well. Enjoy!
1. Obtain a Healthy Mindset and Reasons for Your Weight Loss Goals
As women living under extreme physical standards in our society, we ask ourselves constantly if our waist is small enough or if our butt is big enough to judge how beautiful and valuable we are, but this is not a healthy reason to loose weight!
If you want to loose weight, you should want to do it to be a healthier person and to live a truly better, happier life! Understand that you deserve to care for yourself and know that you can do it.
Before going on your weight loss journey, make sure you have a clear mindset and defined goals for why you want to loose and how you’re going to accomplish it. Don’t jump straight into 100 Burpees and Squats from the get go without any real idea of what your plans are for this journey or what works best for you personally.
Weight loss doesn’t happen overnight – that is why it is important to set goals and plans in the beginning to keep yourself accountable.
Don’t focus on the numbers! During weight loss, it would not be surprising if you begin to gain muscle weight. This can make you seem like you’re loosing progress on the scales when you’re actually improving!
2. Take Time to Understand Yourself & How Your Body Gains & Looses Weight
Women tend to store more fat in their hips, lower belly, thighs, and butt, it’s science, but these areas can become serious insecurities. So what is the solution to target these insecurities? Well, clean eating and area specific exercises would seem to do the trick, but it’s not that simple.
A lot of how our weight is distributed and how we loose weight depends on our genes, the lovely, uncontrollable things gifted to us by our ancestors. So remember to not get frustrated if your friends seem to shed weight easily in places you do not (especially men who are able to shed fat quicker than women).
It’s important to know how your body works and what you can do to cater to its needs.
Seeking a professional opinion, even a small check-up can never hurt before starting to loose weight, especially if you notice you’re holding onto weight you can’t seem to get rid of. Talk to someone who can better help you understand where you are and help you to reach your goals in a healthy way.
3. Meal Prep. & Plan Ahead
Meal prepping is a sure fire way to portion control and prevent eating unhealthy foods for the sake of convenience.
It’s also provides an easier way to track calorie intake and daily macros. Actually cooking with fresh ingredients at home and not running to the nearest fast food place on your lunch, will help you manage what you’re eating while further preventing temptations. It brings a new level of convenience and will leave you feeling better throughout each day.
Meal prepping is also a fun way to learn new, healthy, and delicious recipes! Here are a few great examples to get you started:
- 37 Best Meal Prep Bowls for Your Busy Week
- 31 Chicken Instant Pot Recipes: Easy & Healthy
- 31 Clean Eating Dinner Recipes: Happy & Healthy
- 22 Guilt-Free Healthy Comfort Food Recipes
4. Change Your Drinking Habits
Drink water before and after meals. Water is vital for your body to function well and it also helps with promoting your metabolism. If you drink water before and after meals, it will help to prevent from over eating by making you feel fuller. Drinking at these times will also help you to stay hydrated.
If you cannot stop cold turkey, try to ease yourself out of drinking any carbonated sodas or energy drinks. Both are full of sugar and caffeine and cause bloating, energy crashes, and weight gain.
Black coffee can be a healthy drink option that isn’t plain, old water. Black coffee helps to increase your metabolism and help with burning fat.
5. Cut Back on Added Sugar and Preservatives
Added sugars are exactly what they sound like. Sugar that is added during the processing stage of food. Sugar is added to many foods you would not think twice about and it’s a serious problem if it goes unnoticed in your diet!
Added sugar helps to sweeten food and raise calories. It is also a form of preservative for some foods. This should be avoided at all costs. Added sugar goes by many names including: high-fructose corn syrup, cane syrup, and molasses.
Some preservatives provide great benefits in food safety, while others bring many unhealthy side effects and dangers. Known risks include: weight gain, asthma, bowel symptoms, ADHD in children, heart disease, and more. It is important to research what preservatives are in your foods and how you can avoid them.
A nice substitute if you’re craving something sweet is fresh fruit, sugar-free gum, yogurt, and dark chocolate.
6. Read Food Ingredient Labels Before You Buy
A good rule of thumb is to only buy foods that are healthy. So when you crave unhealthy foods, they’re no where to be found at home.
The foods you eat could appear to be completely healthy to you, but you still may seem to struggle with loosing weight. One possible reason for this is that many foods seem to be good for you, but actually have many unhealthy ingredients (like added sugars and preservatives).
Take the time to read ingredient labels before you buy. If you’re unsure of what an ingredient is, just look it up! Some complicated sounding ingredients aren’t as bad as they sound while others can have negative effects on your ability to stay healthy and keep extra weight off!
7. Find a Short-Term Diet
Dieting has become a sensitive topic in the health world. Some see diets as actually unhealthy alternatives and others see them as a great way to loose weight.
The most important thing to remember if you’re going on a diet, is that it should be short term, unless you’re doing it because of a serious allergy or other health problem. Diets can really take a toll on the body and need to be carefully evaluated before begun.
Talk to others who have been on a similar diet or a healthcare professional who can advise the best one for you. Diets that are popular right now include: keto, paleo, carnivore, vegan, vegetarian, low-fat, and more. All can be viable options, but should not be started without careful planning and understanding of what they do to your body, especially if you have never dieted before.
Here are a few examples of delicious recipes that work within a diet:
- 30 Beginner Keto Lunch Recipes for 2019
- 25 Beginner Vegetarian Meals: Yum
- 28 Keto Fat Bombs You Need in Your Bag
8. Find an Exercise Program You Love
Exercise!! Probably one of the most crucial things for anyone to practice, even if you’re not trying to loose weight. We need to be active to stay healthy.
When it comes to weight loss and burning fat, cardio is a huge help and has to be in your exercise plan. Some may think that means they have to run many miles a day to really get a good workout in, but! That’s not the case.
If you’re trying to loose weight, you must find a workout plan you actually enjoy. Try out different things! Ask friends to workout with you! There are tons of options besides running like: Pilates, HIIT, Ellipticals, Stair Climbers, Swimming, and so much more.
If you don’t enjoy the workouts you’re doing, even a little bit, you’ll be less motivated to shed the weight you want and will see results a lot slower.
9. Change Your Daily Eating Habits
A huge reason for gaining weight is the way you eat. Do you eat extremely large portions of food at a quick pace?
Slow down while chewing, giving your body time to digest, and time to let you know when you’re really full.
Try eating six small meals throughout your day. This improves digestion and keeps cravings in between meals at bay.
Eat on smaller plates if you’re having trouble with portion control. Try only eating the recommended serving size as well.
10. Manage Stress & Get Good Sleep
Stress eating is a real problem. It’s vital that during this journey, you remember to take care of your mind as well as your body. Stress really doesn’t help any part of our lives so it’s good practice to learn how to manage it.
Exercising is a great way to release stress! Try yoga too! You may not want to workout every single day and on your rest days, try practicing meditative yoga to really get yourself in a peaceful mindset.
During the process of altering your body, it is going to need time to repair and it does this during sleep. Make sure you’re getting at least 7-9 hours of good sleep every night. Try to also keep to a rigid sleep schedule.
You may want to sleep in some days, but it really just throws your body off when you do that. Stretching is a good way to wind down before bed and get your blood flowing in the morning.
Weight loss is an achievable goal for anyone, no matter your current size, age, or physical fitness.
I hope these tips have helped you and you feel better prepared to give yourself a better, healthier life. Good luck! I know you can do it.