27 Oct How to Start a Weight Loss Journey
In an age where obesity has reached epidemic levels, it is always wise to consider losing the extra pounds to keep the body healthy. Starting out a weight loss journey can be daunting at first but it doesn’t really have to be if you are motivated to change and know what you should do beforehand.
Losing weight doesn’t mean you have to starve yourself or give up all your favorite meals. You can still enjoy your favorite foods in moderation while living a healthy lifestyle!
In this article, we’ve listed some tips you can do before you start your weight loss journey.
Set a goal
Losing weight can be difficult, but rewarding. Before you start with your weight loss journey, one thing that will definitely help is to set a goal.
This can be as simple as writing it on a notecard and carrying it around with you everywhere you go. It can also be something more elaborate like taking pictures and writing down the dates as you progress in your weight loss journey.
Pick a goal that is realistic for you, not too far out of reach but not something that will lead to self-sabotage. Start with baby steps and make them as specific as possible.
For instance, it can be a bit overwhelming knowing you need to lose 50lbs, but to make it much easier to follow then try to set a weekly goal along with your final weight loss goal. For example, you can aim to lose 1lb per week and focus on that one as it happens.
Setting goals can help keep track of your progress and help you stay motivated to continue with the plan that you have created for yourself.
Have a routine
People often ask, “How can I lose weight?” or “Why am I not losing weight?” The answer to these questions is often the same: don’t eat more than you need and stay active.
While many people know this, they tend to put it off and don’t stick with it.
However, it is understandable that some may not have the luxury of time to keep track of their food intake or even exercise daily. Don’t fret, you can still establish a routine even with a busy schedule!
If you cannot jog for 30 minutes a day, you can try limiting your food portions instead. You can also try to do short exercises on weekends if your schedule is tight for the week. Even small changes like these can be very beneficial to your weight loss progress.
Unfortunately, there is no one-size-fits-all solution when it comes to weight loss but having a routine can help you get in the habit of sticking to your diet and exercise plan, which is the key to losing weight and keeping it off.
If it gets too boring or you’re not seeing significant progress, change your routine in small increments.
Pick a type of diet
When it comes to weight loss, nutrition is key. Different people may be drawn to different diets partly for reasons related to their lifestyles and interests as some diets restrict what you can eat.
If you are struggling to lose weight, here are some types of diet that you can do to lose weight without exercise:
- Low-carb diet plan
- Ketogenic diet
- Paleo diet
- Atkins diet
- CICO diet
It can be difficult to narrow down which one will work for you so make sure to do some research on which diet will work for your set of goals as well as your body type.
While these diets we’ve listed don’t require exercise, it’s always best to make sure that you still try and keep your body active every day.
Track your progress
Track the progress you’re making, and then make a plan for what needs improvement.
You can use a food diary, a fitness tracker, and a calorie counter to make sure that you understand what goes into your body.
Sometimes a meal looks healthy enough but if you check its calorie and ingredients, you may be surprised that it’s actually extremely high in calories or straight up unhealthy.
Tracking progress can also help you stay motivated. Sometimes if the weighing scale is not moving, perhaps your measurements are actually decreasing. So to know the small changes in your body, be sure to not only take photos but also take your body measurements.
Knowing that you did make some positive changes, even small ones can give you a reason to keep going when it gets tough.
Perhaps one of the most difficult things to achieve is sticking to the weight loss journey. Motivation is the key to accomplishing anything worthwhile, including losing weight.
A lot of people jump on a diet and then give up when they see it’s too hard, don’t see results quickly enough, or just forget about it.
However, we know that motivation to lose weight does not come easy for many people. There are many obstacles that stand in the way of losing weight such as family commitments, work deadlines, and lack of time that can leave less time for exercise and healthy eating.
Think about what motivates you; this could include reaching a particular goal, staying healthy for the people you love, or just looking good.
But, as we’ve mentioned above, make sure to establish a routine and keep it going as even small changes can have a great impact on your body and health. If you have a mentor or someone whom you can talk to, seek out their advice and guidance.
It’s easy to get the feeling that dieting and exercising are a chore. We all know that it’s what’s going to help us shed pounds, but it can be hard to stay motivated.
Give yourself a reward when you reach each milestone. Maybe have a cheat day once in a while but be wary of doing it too much as this could break the cycle that you’ve already achieved.
Don’t be overly critical of yourself! Remember, we all have flaws and this is a part of the process of change.
Seek professional help if you need to
Losing weight may sometimes need medical help. If you’re worried about starting a new diet, be sure to consult your doctor first.
If you are interested in knowing about surgery options to lose weight, check out our article: “Is bariatric surgery right for you?” to help you gauge whether you should take this path or start out your weight loss journey on your own.
If you’re unsure, don’t hesitate to contact us if you’re interested to know more about bariatric surgery.