Weight Management Support: 6 Tips for Losing Weight
Did you know that over one-third of all adults in the United States are overweight? While having a small amount of excess fat can be healthy, too much excess body fat can put you at risk of serious health problems. If you know that you're overweight, it might be time to make a change.
No one ever said that weight loss was easy (and if they did, they were lying). That said, with the right tactics and maybe some professional weight management support, you can reach a healthy weight before you know it.
Read on for a few weight loss tips to get you started.
1. Avoid Quick Fixes
One of the biggest mistakes that people make when they're aiming for quick weight loss is trusting quick fixes that they see on television or social media. There is no quick and sustainable weight loss solution, no matter what people are trying to tell you.
Losing weight effectively and maintaining that weight loss requires a lifestyle change. There is no skinny tea, (legal) pill, or diet that will have you shedding weight overnight. They may dehydrate you and cause you to lose water weight, but they won't actually help you lose fat.
Many businesses like to prey on people who are insecure about their weight. Resist falling for scams or dangerous starvation diet plans. They're not conducive to a healthy lifestyle or long-term weight loss.
2. Consider Intermittent Fasting
This might seem contradictory to the previous point, but intermittent fasting isn't really a fad diet. There are plenty of ways to do it and you don't have to starve yourself or try any questionable products in order to see results.
With intermittent fasting, you go through long fasting periods in which you don't eat or drink anything aside from water, plain tea, or black coffee. Then you get short windows of time in which you can eat whatever you want (within reason).
Most people do the 16/8 method of intermittent fasting. That means that you fast for 16 hours and eat during an 8-hour window. This is convenient for most people because you can start fasting after dinner and start eating around lunch or brunch.
You could also do the OMAD (one meal a day) diet for short periods of time as long as you're getting enough calories. Some people will do that twice per week and eat normally for the rest of the week.
Keep in mind that you shouldn't overdo it when you're intermittent fasting. You should still stay within the appropriate calorie range for your body and goals. It's just far easier to feel full and satisfied with your meal if you're eating during a brief window of time.
3. Small Changes Add Up
Anyone who's trying to sell you a "lose weight fast" plan won't tell you this. Every small change that you make will add up, even if it means that your progress is slower than you'd like it to be.
Remember that your primary goal is to burn more calories than you consume every day, or at least every week if tracking daily calories doesn't work for you. Conventional wisdom states that you should aim for a 500-calorie deficit to lose 1 pound per week, but this isn't sustainable for everyone.
Instead, try making small changes and then work your way up when you're ready.
If you eat a sweet snack every night before bad, swap it for fruit, tea, or nothing at all. This won't get in the way of your meals, but it will reduce your calorie consumption.
If you normally get fries as a side, swap them for a side salad or vegetables. You aren't giving up your restaurant meal, but you're making a healthier choice.
Take a brief walk around your neighborhood every day or start doing yoga in the morning. These aren't huge calorie-burning activities, but they'll still help.
All of these small changes will lead to weight loss as long as you're consistent.
4. Find a Fun Physical Activity
Some people love working out once they establish a routine. Exercise causes your body to release endorphins, which are "feel good" chemicals that reduce stress and depression.
You may find that you actually love conventional exercises like jogging or lifting weights.
If that's not the case, however, it doesn't mean that you can't get active in other ways. There are plenty of options, so there's sure to be something that's fun for you. Remember: the best exercise is the one that you can keep up with.
Why not try taking different types of classes? You may like aerial arts classes, rock climbing, surfing, or water aerobics. They're unique options that get you moving your body while you have fun.
If you're lucky enough to be near hiking trails, start going on hikes on nice days. Bring a camera with you and you can forget that you're exercising at all. You're just there to see local flora and fauna!
Exercise doesn't have to be painful.
5. Fill Your Plate with Volume Foods
Do you always feel hungry even if you eat a full meal? Try eating more volume foods.
This doesn't mean that you pile your plate high with pasta and rice, though these things are fine in moderation. Instead, pile it high with leafy greens, tasty vegetables, and more protein. These things will keep you full and reduce the urge to snack between meals.
6. Consider Seeking Professional Weight Management Support
If you're struggling to lose weight no matter what you do, there's nothing wrong with seeking help. You could benefit from a personal trainer, a nutritionist, or even medically-supported weight loss through a business like beyondskinaesthetics.com.
Some people have health issues that make weight loss more difficult. Others simply aren't sure where to start. Getting weight loss help can set you on the right track so you can continue living a healthy lifestyle in the future.
Losing Weight Is Never Easy
When it comes to weight loss, consistency is key. Remember, for most people, the focus should be on calories in vs. calories out. If you can burn more calories than you consume, you can lose weight.
Don't be afraid to seek out weight management support if you don't feel like you can do it on your own. You're on your way to a healthier and happier you.
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