While there is no one-size-fits-all approach to losing weight and getting in shape, you must figure out what works best for you.
A weight-loss strategy that works for one individual may not be effective for another.
Always pay attention to your body and do what feels good.
It’s possible to lose 20 pounds in 14 days if you’re consistent, as it was for my friend Margaret, who used to weigh more than 200 pounds.
In the first seven days of following these instructions, she lost 10 pounds. And in the same month, I dropped 32 pounds!
Let’s get started.
1. BE CONSISTENT
You may spend all the time in the world trying to discover the “ideal” eating plan and workout regimen, but if you can’t stick to it, you won’t get the results you desire.
Finding a weight-loss strategy is only half the battle; the rest is all about sticking to it!
Once you’ve decided on a strategy, stick to it to achieve your objectives.
Don’t go on a diet three days a week and then overeat on the weekends.
Similarly, going to the gym every day for a month and then stopping doesn’t help.
Think slowly and steadily and make adjustments only when you’re sure you’ll be able to maintain them in the long run.
2. KEEP TRACK OF WHAT YOU EAT
It’s essential to eat well in order to stay on track and maintain a healthy weight. It’s important to consider not just what you’re eating, but also how much you’re consuming.
It’s easy to identify where your calories originate from once you start tracking what you consume.
When you have the facts in front of you, it’s difficult to lie to yourself about what you’re consuming.
You’ll be amazed at how simple it is to overeat once you start tracking your meals. A few unexpected snacks thrown into your meal plan here and there, or a sweet treat because a coworker was in the mood to bake, may sabotage your success.
It’s also crucial to keep an eye on serving sizes. Snacks, salad dressings, sauces, and even coffee creamers are calorie-dense!
Serving sizes are typically smaller than you may expect. If you judge a portion by its appearance, you may unintentionally consume hundreds of additional calories. That’s not good!
3. STAY ACTIVE
Exercise not only aids weight reduction, but it also helps to maintain heart health, enhance mobility, boost strength, and even lower stress.
Make sure you get some movement in whether you’re at the gym, chasing your kids, or cleaning the home.
If losing weight is your primary objective, you should select a program that includes both strength training and cardio.
Strength training increases the amount of lean muscle mass in your body, which boosts your metabolism. In the meantime, exercise is the most effective fat burner and energy booster available!
4. HAVE A STRATEGY
When it comes to weight management, you must have a plan. Without one, you are more likely to lose focus and take longer to achieve your objectives.
You must find the method that works best for you, just as you must find the diet and exercise that work best for you.
Cheating meals once a week is an important component of some people’s healthy lifestyles. They might not be able to keep to a clean eating regimen if they don’t have this cheat dinner. Others may have binges as a result of cheat meals. As a result, you’ll need to devise a plan that works for you.
You could also want to try out a few different routines to see which one you prefer. Yoga, Zumba, weightlifting, jogging, or kickboxing are all great options.
Exercising at different times of the day is also a good idea. Many people discover that if they give early workouts a shot, they prefer them. I’m sure I do!
As previously said, consistency is crucial. Maintain the technique that has shown to be the most effective for you. Above all, remember the final goal to stay motivated!
5. NEVER STOP IMPROVING
What worked for you in the past might not work now. You may need to alter your approaches as your body evolves.
We all know that consistency is crucial for long-term success, but what good is consistency without education?
You can be 100 percent consistent with your weight reduction strategy, but if it’s no longer working for you, it’s time to change things up!
6. GET PROPER SLEEP
Several studies have connected getting less than 5–6 hours of sleep per night to a higher risk of obesity. This is attributable to a number of factors.
According to research, inadequate and poor-quality sleep decreases metabolism, the process through which the body transforms calories into energy. Your body may store the extra energy as fat if your metabolism slows. In addition, a lack of sleep can cause an increase in insulin and cortisol production, both of which promote fat storage.
The appetite-controlling hormones leptin and ghrelin are also affected by how long and deep someone sleeps. Ghrelin tells your brain you’re hungry, whereas leptin delivers fullness signals to your brain.
You’ll always be hungry if your leptin and ghrelin aren’t working correctly, and nothing you eat will ever satisfy you.
As a result, sleep more and sleep well.