30-second summary
- Embarking on a weight loss or management journey can be a challenging endeavor, especially if you’ve been struggling with it for a long time.
- Losing weight depends on multiple factors, such as diet, physical exercise, sleep, health conditions, stress, and more. In a sense, it’s a science of its own that requires a lot of preparation and dedication.
- Nevertheless, there are many simple tips that you can implement into your lifestyle that will speed up your weight loss journey and boost results.
- However, many things can slow you down. Ensuring that you avoid these will also get you closer to success.
The Dos and Don’ts of Effective Weight Loss
When trying to lose weight, there are many things to do and avoid that will determine the success of your journey. That’s why today, we’ve decided to get you acquainted with the dos and don’ts of healthy weight loss to get you closer to achieving your goals.
Although there are many top dietary supplements, such as Truvy, that can be of immense help, focusing on key lifestyle changes first is crucial. Keep reading to learn more about healthy weight loss and proven methods to help you succeed!
The Dos
1. Start Eating Healthy
Eating healthy and dietetics is a science of its own. Although it’s difficult to expand on the subject in a few sentences, there are a few general principles that you should aim to follow.
First and foremost, if you want to lose weight, you need to be in a calorie deficit of about 200-300 kcal daily. However, it also matters a lot what you eat. Focus on healthy protein sources, such as eggs, lean meat, and fish. Plant-based protein sources that will help you lose weight on a vegetarian diet include beans, soy, nuts, seeds, quinoa, and more.
Also, look to get plenty of healthy unsaturated fatty acids from oily fish, olive oil, avocados, and others. As a rule of thumb, avoid eating too many sugary foods and drinks and stay away from trans fats.
2. Drink Plenty of Water
Drinking plenty of water is crucial for every metabolic process in our bodies. However, apart from keeping us healthy, water also plays a role in healthy weight management. Therefore, make sure you drink at least 1.5 liters of water every day and increase your intake on hot days.
3. Prepare Your Meals
Sleep is another crucial factor that few people take into account when attempting to lose weight. Sleep is the time when your body regenerates, builds muscle, and gets rid of toxins. Therefore, getting enough sleep every night will get you closer to achieving your weight loss or management goals. Aim for at least 7-8 hours and opt for short 20 to 30-minute power naps during the day.
4. Get Plenty of Sleep
Prepping your meals beforehand will make it easier to focus on the right types of foods and help you avoid tempting yourself with less healthy foods during the day.
It’s also a lot easier to track your calories and make the right dietary choices. Additionally, it will help you avoid skipping meals.
On a side note, to ensure you’re getting all of the necessary nutrients to help you lose weight, pick one from the best weight loss supplements currently available.
5. Stick to A Well Rounded Workout Routine
Along with following a healthy diet, physical exercise is the other critical factor that will determine your weight loss progress and success.
There are many types of workouts and exercises, and some might work better for you than others. Your best bet is to reach out to a professional trainer who will create an individualized weight loss workout plan for beginners that will suit all your needs and preferences.
6. Log Your Food
Logging your food choices throughout the day in a diary will help you stay on top of your calories and dietary options. This way, you will also avoid underestimating your calorie consumption and give you a more objective perspective on your progress.
The Dont’s
1. Skip Meals
Many would think that starving themselves is the way to go when trying to lose weight. However, fasting and skipping meals can have adverse effects on our metabolism and lead to more harm than good. Skipping meals can make you overeat later, make you moodier, and hurt your motivation.
2. Eliminate Entire Food Categories
Don’t force yourself to eliminate entire food categories, such as sugary snacks and drinks. While you must try to limit them, eating has to be pleasurable. Hating your diet will only make you quit on it later on.
Try to balance your healthy eating with a limited amount of your favorite snacks. As long as you are in a calorie deficit, you will be losing weight.
3. Overdrink Alcohol
Few people know that alcohol is packed with calories. For example, just 50 mL of whiskey contains up to 125 calories. Therefore, it’s crucial to include your drinks when tracking your calories.
Moreover, studies show that overdrinking alcohol is connected to weight gain and obesity due to its adverse effects on our metabolism.
4. Set Unrealistic Goals
Losing weight takes time and a lot of effort. Setting unrealistic goals is one of the worst things you can do that will significantly hurt your motivation.
Start slow, acknowledge and appreciate your gains, and don’t push yourself too hard for quick results.
5. Overeat Processed Foods
Processed grains, sugars, and meats are some of the worst foods for your health. Apart from making you gain weight, they are also linked with various medical conditions, such as hypertension, diabetes, and heart diseases.
Moreover, recent studies show that processed meats are also connected with cancer.
6. Give up
Sticking to a healthy diet, workout routine, and lifestyle habits can be challenging but remember that it will pay off in the end. Don’t push yourself too hard, set realistic goals, be persistent and surround yourself with like-minded people. If you want a little outside help, try a weight loss supplement, such as Truvy.
Final Words
These were the dos and don’ts for healthy weight loss. Losing weight is not easy, but with these simple dos and don’ts, you will be a few steps closer to achieving your goals. Most importantly, don’t aim for quick results, as failing to accomplish unrealistic goals can be a big hit to your motivation and self-esteem.
Also, check out a few of the best weight loss supplements available and choose one of your preferences.
References:
1] https://pubmed.ncbi.nlm.nih.gov/20646222/
2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/
3] https://www.mdanderson.org/publications/focused-on-health/eat-less-processed-meat.h11-1590624.html
