Today, there is an abundance of health and fitness information available. You may find it difficult to grasp how to achieve actual, long-term weight loss and management due to the plethora of information available.
One of the most specific goals for clients with a personal trainer is weight loss, specifically fat loss. As a result, we assist our clients in determining what is accurate, effective, and healthy for them to lose weight and keep it off in the long run.
Here are ten strategies you may use right now to assist in healthily losing weight.
Nutrition and physical activity are critical components of a good, long-term weight loss plan. As we go over these ten recommendations, remember that it’s essential to know what you can and can’t do so that you can refer to an expert for help (personal trainer, registered dietician, psychologist, etc.). Health & Fitness professionals can aid you and the boundaries you may face.
1. Keep it straightforward.
It’s natural for a motivated individual to want to learn as much knowledge as possible to thrive. Too much information and too many changes at once, on the other hand, might be overwhelming.
If you plan to get more sleep, drink more water, train five times a week, do food prep, and avoid refined sugar all at the same time, you’re going to struggle. Choose one or two healthy habits to start with and work your way up from there.
2. Customize Programming
There is no one-size-fits-all workout or trendy diet that will suit everyone.
Each person’s body is different, with different nutritional demands, emotions, and behaviors. As a result, when journeying through your programming and pitfalls, keep in mind that you should tailor your exercise and nutrition plan to your body, constraints, lifestyle, and weight loss goal.
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3. Make Realistic Goals
Your impression of healthy weight reduction, realistic periods, and success may be skewed if you’ve gone through a succession of drastic weight loss attempts. Weight loss that occurs gradually over time is usually one of the healthiest strategies to avoid weight gain (1).
You want to develop and grasp SMART goals (Specific, Measurable, Attainable, Relevant, Time-bound) to help you lose weight and keep it off.
4. Counting Calories
A calorie deficit is required if you want to lose weight. You must, however, understand what constitutes a healthy calorie deficit and weight loss. Experts recommend losing 1-2 pounds per week for healthy weight loss(1). Because one pound of fat equals 3,500 calories, you should maintain a daily calorie deficit of 500 to 1,000. It’s not necessary to go to extremes when it comes to calorie restriction.
5. Become more active
One of the most effective weight-loss measures is to combine adequate nutrition and exercise. Movement burns calories and makes achieving a calorie deficit easier. If you want to lose 500 calories per day, you can increase your physical activity to burn an additional 250 calories while lowering your caloric intake by 250 calories. The two changes allow you to achieve your 500-calorie deficit without substantially reducing calories or overworking yourself. Your weight will alter as a result of these adjustments throughout time.
6. Dispel Myths
Many fads and trends have contributed to misleading narratives about what the body requires for weight loss success.
For example, the notion that fat-free foods, extended steady-state workouts, and low-calorie diets will help you achieve your goals is incorrect. You can reframe your mentality to support your long-term success. Be deliberate about healthy nutrition, the significance of fat, the relevance of muscle building, and the keys to properly nourishing the body, among other topics. This information can assist you in developing the instincts to question the information you encounter and begin distinguishing between fact and fiction.
7. Maintaining Consistency is Crucial
A person does not become obese as a result of a single lousy meal. A terrific workout alone will not make a person thin. Changes in daily nutrition, eating habits, and regular activity lead to long-term weight loss. Challenge yourself to keep a routine. In addition to sticking to your practices, you can challenge yourself to be consistent with:
- Taking the stairs, walking during your lunch break, or parking further away in the parking lot are all options.
- Drinking water before meals, eating from a smaller plate, and taking more time to eat are simple, conscious eating habits.
The daily habits are the ones that will make a difference. Take notice and realize that it’s not a missed workout or a piece of cheesecake that will cause the most harm. It’s when those habits become second nature.
8. Drink plenty of water
Drink plenty of water to stay hydrated. Although Powerade, juices, and other drinks can provide hydration, they often have added sugar and calories, making weight loss more challenging.
Water is one of the essential nutrients for humans, if not the most crucial. Water makes up more than half of the human body, and it plays a vital part in various bodily activities. It aids in temperature regulation, cognition, digestion, and a variety of other functions.
Although each person’s hydration needs are different (2), the Institute of Medicine of the National Academies recommends drinking 91 ounces (for women) and 125 ounces (for males) of water each day. However, keep in mind that activity levels, perspiration levels, temperature, stage of life, and various other factors all play a role in an individual’s actual water consumption (3).
9. Learn how to read food labels.
You need practical skills that will assist you in making better choices.
Reading labels can be perplexing, and food packaging marketing strategies can be deceiving. Take time to learn what to look for and how to read labels so you can do it yourself. Remember that some of the best foods for you aren’t labeled (fruits, vegetables, fresh fish, etc.).
10. Keep in mind that perfection does not exist.
You will most likely face setbacks and struggle along the way to a better lifestyle.
Remember that you are still a person. You may occasionally fail. You may experience days when you are uninspired. You’ll almost certainly have days when you eat stuff you shouldn’t. Your overall success will be determined by what you do after those failures. Refocus, let go, and resume your routine.
Do you have a strong interest in improving your fitness & nutrition?
Check out our Titan Transformation Coaching if you’re interested in improving how your body looks, feels, and functions. You’ll discover how to master your fitness & nutrition, encourage behavior change, decipher food labels, and debunk exercise & diet myths.
- Centers for Disease Control and Prevention. ÔÇ£Losing Weight.ÔÇØ Cdc.Gov, 2020, www.cdc.gov/healthyweight/losing_weight/index.html.
- Popkin, Barry M et al. ÔÇ£Water, hydration, and health.ÔÇØ Nutrition reviews vol. 68,8 (2010): 439-58.
- Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press