Did you know that more than 1 billion people worldwide are obese? It is expected that this number will only climb in the next few years.
Obesity is the leading cause of many different health problems and concerns. This fact is inspiring many people to want to start their own weight loss journeys.
Losing weight may seem intimidating at first, but if you take small steps, you can achieve your health and fitness goals and also sustain them past the initial weight loss. Take a look at our healthy weight loss tips for beginners if you want to start transforming your life.
1. Set Realistic Goals
The first step to losing weight is to be realistic with yourself. It is important to set goals that you can achieve in a healthy way. Unhealthy goals can lead to crash diets or eating disorders. In order to avoid this, try setting goals that don’t involve the scale. The number on the scale can fluctuate for a variety of reasons that aren’t always negative. Instead, try setting a weekly movement goal, or a goal of cooking a certain number of meals at home every week.
2. Add Movement to Your Day
Adding some sort of movement to your daily routine is beneficial in more ways than one. Exercise is good for both your physical and mental health.
Try to combine both cardio and strength training for optimal results. Experts recommend a healthy adult complete around 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity every week. Additionally, it is recommended to strength train at least two times a week.
3. Understand Protein, Carbs, and Fats
When it comes to eating, it is important to understand what makes up your food. All food consists of three major macronutrients: carbs, fats, and protein.
Being aware of how much of each macronutrient you consume each day is a good way to learn about the quality of the food you are eating and how it does or doesn’t benefit your body and your goals.
4. Eat Mindfully
Once you understand what makes up your food, it is important to be mindful of how much you eat. Try to understand your eating patterns. Of course, you should eat when you are hungry, but make sure to recognize when you are eating for other reasons such as stress or boredom.
5. Limit Fast Food and Alcohol
When it comes to losing weight, it is all about burning more calories than you consume. Fast food is highly processed and is often cooked with high amounts of fat, so the calorie content is higher.
Therefore, if you eat too much fast food, it will be nearly impossible for you to lose weight, no matter how hard you exercise every day. Alcohol also provides a lot of extra calories that can hurt your weight loss goals.
Of course, don’t be afraid to treat yourself to a fast food meal every once in a while or get a drink with your friends on a night out. It’s important to continue living your life!
6. Try a Weight Loss Program
If you can’t seem to discipline yourself or the traditional methods aren’t working for you, then you may want to consider trying a weight loss program. Many programs match you with a medical weight loss coach that can take your specific body type and goals into account and create a plan that will work best for you.
7. Prioritize Your Mental Health
Weight loss means nothing if your mental wellness is suffering. Make sure you are kind to your body. This means taking enough time to recover between workouts or taking active rest days to enjoy a more low-intensity workout. Make sure you are taking time to be social and live your life. Don’t make your entire life your weight loss journey.
8. Get Enough Sleep
Sleep is incredibly important when it comes to meeting weight loss goals. If you aren’t getting enough sleep at night, then you may not be energized to make smart choices regarding your nutrition or fitness during the day.
A lack of sleep can change hormone levels, which can make people more likely to eat unhealthy foods or skip a workout.
9. Drink More Water
Nearly 75% of Americans are chronically dehydrated. Dehydration can lead to many health issues and can also prevent you from losing weight.
Staying hydrated is essential, especially when you are working out on a daily basis. Also, thirst can sometimes be mistaken for hunger, which causes people to overeat. So, staying hydrated can help you to be more aware of your hunger cues.
10. Ditch the ‘All or Nothing’ Mentality
It’s important to give yourself grace. Many people get discouraged as soon as they miss a workout or eat an unhealthy meal and give up completely.
It’s okay if you break your routine for a day or two, as long as you get back on track when you’re ready. Weight loss may be a temporary journey, but maintaining a healthy lifestyle is forever. It is important to create an enjoyable and sustainable routine for yourself.
Put These Weight Loss Tips for Beginners Into Action Today
We hope you enjoyed these easy weight loss tips for beginners. Weight loss isn’t always an easy journey, but once you find a routine that works for you, it can be incredibly rewarding. Prioritizing your physical and mental health can completely transform your life for the better.
If you enjoyed this article, then make sure to check out our health and fitness category for more helpful content.