For some people, meeting their weight loss goals is an aspiration that is difficult to achieve — not because it is impossible, but because individuals may not be properly setting themselves up to succeed.
If you are ready to tackle your weight loss journey once and for all, read on for five steps to weight loss success.
1. Understand the weight loss myths
When it comes to weight loss success, one of the biggest reasons why individuals struggle is because they aren’t quite sure how to separate fact from fiction. This is particularly challenging when it comes to weight loss as there is so much conflicting information out there, and every person’s body is different.
Therefore, you must understand the weight loss myths so that you can ensure that you are pouring your time and focus into the right things. Don’t waste your time with trends and fads.
First and foremost, to lose weight, you don’t need to start spending half your life in the gym. Instead, you must modify your activity levels and food consumption. Together, this is how you lose fat.
Additionally, many people claim that you need to skip carbs to lose weight. While you shouldn’t exist on bread and pasta solely, you also don’t have to shut them out of your diet completely – carbohydrates are the body’s initial choice for fuel to keep you energized.
Keep in mind that not all calories are equal, as different calorie sources have various effects on your health and weight. Foods go through diverse metabolic pathways and can have enormously different effects on the hormones that control your body weight. For example, protein can boost your metabolism, decrease your appetite, and enhance the capacity of weight-regulating hormones.
No matter how much weight you want to lose, you aren’t going to get very far if you don’t create a plan that works for your lifestyle. Just as everybody is different, each weight loss plan needs to accommodate the individual’s needs and wants. After all, if you are going to do this, then you need to be ready to make a long-term commitment. Therefore, the best weight loss plan for you is the one you can maintain.
It sounds simple when put like that, but weight loss is a significant challenge for millions of people around the world. Those who can achieve their weight loss goals do so because they have tapped into their inner motivation. This is what helps you to stay focused and to make the right small choices day after day. You need to recognize that your weight loss is now becoming a top priority and that you are going to have to expend mental and physical energy to be able to make the necessary weight loss-related lifestyle changes.
Last but not least, your plan should incorporate realistic goals that can help to keep you motivated throughout the months to come. Generally, you want to aim to lose one to two pounds a week. This will require you to burn somewhere between 500 and a thousand calories more than you consume each day, through a combination of physical activity and a lower calorie diet. Once you are ready to dive into executing your weight loss plan, all you have to do is set a start date. Then, go for it! Don’t look back.
3. Work with professionals
Your self-discipline and inner motivation are going to be vital to reach your weight loss goals; however, it usually helps to have some type of professional support. After all, no person is an island, and everyone can benefit from positive reinforcement, support, and encouragement when working through something as challenging as this.
No matter where you are in your weight loss journey, it is highly recommended that you look for professional help. A nutritionist can help you create a balanced weekly menu, while a personal trainer will work to develop personalized workouts for you. In turn, a therapist can help you to work through your feelings and emotions. Additionally, a slimming and beauty center that provides weight management, body shaping, and body sculpting services can significantly assist in helping you reach your weight loss goals.
What is more, creating a support group can also help you to have greater accountability, which can be a powerful motivation to adhere to your weight loss goals. Even if you don’t choose to join a support group or work with professionals, you still want to have accountability check-ins with yourself. These should include regular weigh-ins, a food and exercise journal, and progress tracking.
4. Refresh your environment to help you win
One of the most overlooked aspects of weight loss success is the environment that surrounds you during this process. It is not an exaggeration to recognize that your immediate environment at home and work can translate to succeeding or failing with your weight loss. Luckily, this is one of the easiest things to manage.
The first thing you want to do is recognize your “trigger foods” (those that once you start eating, you can’t stop) and then remove these from your home and your immediate work area. By reducing the frequency with which you see your trigger foods, you will be faced with fewer times when you need to exercise restraint.
In place of these trigger foods, fill your cupboards, drawers, fridge, and freezer with healthy foods that you can quickly access. Over time, as you continuously see more healthy food around you (place the fruit on the counter!), and less of the unhealthy stuff, it will be easier for you to make the right eating choices.
More than just that, make sure you keep your kitchen clean and organized so that you are more likely to use the space to prep and cook healthy meals. Make sure you have a set of measuring cups and spoons so that you can stick to portions and rearrange the pantry so that healthy foods are in the front of the cabinet. Also, make it a rule to confine food to the kitchen and avoid storing food items in any other rooms. Yes, that means no random candy bowl laying around, or late-night snacks on the couch!
Too many people are looking for that “quick-fix” plan to lose weight, but the reality is that it is something that needs time, patience, and dedication if it is going to happen. Therefore, during the process, you need to look for ways to practice self-care. This is both to recognize the dedication and commitment you are showing to yourself and to help you find other ways to celebrate (rather than just with food and drink).
One of the best ways to do this is by creating a rewards system for when you achieve mini-goals. This type of system helps you to turn these new lifestyle changes into habits. You know best what kinds of rewards will motivate you to keep going. So, take some time to sit down and write a list of ideas that you can expect to enjoy as you start to make progress.
At least once a week, give yourself some self-care time where you can do something that makes your soul happy. By boosting your happiness and giving you something enjoyable to do, it is likely also to keep your stress hormones low, which reduces the probability of emotional eating. Plus, you must enjoy the day-to-day of your current life, while also working toward your future weight-loss goals.
What steps do you think are the most important for weight loss success? Alternatively, if you are currently struggling, what aspects are you finding to be the hardest to maintain? Let us know your thoughts, tips and tricks, and any relevant experience in the comments below!