Losing weight is not a sprint. Instead, it’s a marathon or a journey that requires patience, determination, hard work, and individuals sticking by the rules of a weight loss program. It requires individuals to undertake several lifestyle modifications and diligently pursue the changes in the long term.
Here are 9 rules you should bear in mind as you begin or kick-start your weight loss journey.
1. Play the Long Weight Loss Game
As stated earlier, losing weight is something that happens over time. It is a journey, and it has a lot of speed bumps. It might take a month or more before you start noticing the changes.
However, the important thing is the changes will be evident if you stick to your weight plan. Try to do extra, whether reducing your calorie intake or increasing your physical activity rates. With consistency, the results will start to show up.
2. Keep Your Calorie Intake Low
The simple logic to losing weight is to have a calorie deficit by consuming less than your body requires daily. The more you eat the more calories and the more weight you gain. You must check your diet and ensure you are consuming the right number of calories daily.
One way to do that is by enrolling in a Nutrisystem Program by CancerRD.com that offers various diet plans to suit your needs. The program provides that you consume a balanced diet in controlled portions. Studies have shown that eating between 300 to 500 calories less per day should lead you to lose between 0.5 to 1kg per week.
Though it might seem slow, modest weight loss can decrease your risk factors for chronic diseases such as Obesity.
3. Exercise Regularly
Diet alone cannot quicken your weight loss journey. Hence, it is essential to incorporate physical activities to burn extra calories.
The good thing is that you do not need a fitness trainer as you can perform simple physical activities like brisk walking, running, jogging, cycling, and swimming. Every time you exercise, you burn calories and extra body fat.
However, to benefit from the exercises, you need to ensure that your calorie intake is low.
4. Consume Healthy Foods
Controlling your calorie deficit is essential, that’s why you need to eat the right foods.
Stay away from sugar if you want to lose weight, as it provides no nutritional value. That means that you should stay clear of carbonated drinks, fruit juices, sweeteners, and packaged foods.
Instead, replace them with water and nutritional foods like proteins, fruits, leafy green vegetables, fish, nuts, low-fat food, and whole grains. Healthy foods improve your metabolic health, an essential component in losing weight. A high and stable metabolic rate ensures that you burn more calories consistently.
5. Take Charge of Your Weight Loss
Weight loss is an individual responsibility, and you should be in control of your weight loss journey. Never allow someone else to direct how you should lose weight. You know how you feel about your weight and how you want to change.
For better results, consult your nutritionist for expert medical advice on how to approach weight loss.
6. Join a Weight Loss Community Group
An excellent way to lose weight and stay fit is by working alongside other like-minded individuals. Being in a community of people who want to lose weight gives you the motivation to accomplish your weight loss goals.
The members serve as accountability partners, ensuring that you do not stray from your intended goals. However, it would be best to stick to your goals and not be influenced by their goals.
7. Explore Other Weight Loss Options
For a long time, diet control and physical exercises have played a significant part in helping people lose weight naturally. But sometimes, those two are never enough as you can hit a weight plateau.
Thus, it is crucial to explore other weight loss options such as One Meal A Day (OMAD), Intermittent Fasting, and diet pills. Such options have been proven successful at kick-starting stalled weight loss.
According to Mark Mattson, Ph.D., a Neuroscientist at Johns Hopkins, intermittent fasting can help reverse these trends of obesity and diabetes, and other metabolic disorders.
8. Plan and Monitor Your Progress
There is no need to embark on your weight loss journey without a proper weight loss plan. Moreover, it becomes useless if you do not track and monitor your progress. Self-monitoring is an integral component of behavioural weight loss intervention programs.
Having a weight loss plan gives you the focus to achieve your goals. Likewise, monitoring your progress aids you in tracking where you were before, where you are now and what you need to do to attain your weight goals. By knowing your progress, you remain focused, motivated, and determined on your goals.
9. Do Not Add Up Weight Again
Now that you have finally attained your desired weight, a vital rule that underpins weight loss is maintaining your healthy weight consistently.
Though you can bulk up your weight for several reasons, you must keep it close to your desired weight. For instance, if you attain your preferred weight of 70Kg ensure you maintain it with a plus or minus five differences.