The decision to lose weight is anything but small. Losing — and keeping off — weight takes determination and hard work. You know it can be a frustrating and disappointing process. However, there are ways you can alter your habits and sustain your motivation so you can reach your weight loss goals. Below, we list multiple tips to teach you how to lose weight and maintain weight loss.
Watch Debra’s story. When she used to feel tired every day and her clothing was not fitting any more she decided to call Synergy for help. She lost 45 lbs** and her sluggishness is gone. She also went from a size 14 to a size 4** is making much better food choices now.
The following weight loss advice can assist you throughout your weight loss journey, helping you achieve your health and physique goals:
Preparing yourself for your weight loss journey is essential to ensure you’re ready for the time, commitment and effort it takes to make permanent changes to your lifestyle. One of the best ways you can prepare yourself is by asking questions regarding your readiness, like:
You can always reach out to your doctor if you need support to manage the stressors contributing to your eating or activity habits. Once you feel ready for your weight loss journey, you’ll find it easier to set goals, alter habits and stay committed.
Weight loss motivation can come from within since you’re making the necessary lifestyle changes to reach your goals. What motivates you may differ from someone else’s weight loss journey.
Try making a list of what’s important to you to remind yourself why you should stay motivated. For example, you may be motivated to improve your health or prepare for an upcoming vacation. If you feel tempted, you can remind yourself why you should stay dedicated to your goal. You can leave notes for yourself on your refrigerator or pantry door to prevent you from giving in.
It’s also beneficial to have support, so pick people you know will support you through positive encouragement. They can help hold you accountable and foster healthy habits, such as creating healthy meals or becoming your exercise partner.
One of the most significant pitfalls in exercising and dieting is to expect dramatic results within a day, a week or even a month. It takes some time and effort to affect your body composition noticeably. Don’t be impatient! You did not get here overnight.
Short-term goals should be more moderate, considering it takes time to see results. For example, aiming to lose about 5% of your weight can be a realistic goal, depending on your weight.
You should also consider process and outcome goals. While you may set outcome goals that specify how many pounds you want to lose, process goals can help you maintain realistic goals. Planning to walk 30 minutes a day or eat a specific number of calories can help you achieve your weight loss outcome goals.
While it’s possible to lose weight without exercising, adding regular exercise into your routine can help you reach your goals efficiently. You can burn off excess calories through exercise that you can’t lose through your diet alone.
On top of helping you lose weight, exercise also has numerous health benefits, such as improving your heart health and mood.
The amount of calories you can burn through exercise depends on various factors, such as the intensity, duration and frequency of the activity. One of the best exercises you can do includes aerobic activity, which helps you burn plenty of calories if you keep up with it for at least 30 minutes multiple times a week. Some people may require more frequent or rigorous exercise to lose and sustain their weight loss.
Think about how you can move around throughout the day to help lose weight. Choosing to use the stairs instead of the elevator or parking at the end of a parking lot when you go shopping is an easy way to increase your movement throughout the day.
One of your biggest obstacles in weight loss is yourself. Be optimistic about your weight loss accomplishments. Keep in mind that if you lost a pound a week every week, it would be more than fifty pounds in one year.
Gaining that extra notch on your belt, being able to fit your wedding ring on your finger, being able to tie your shoes, being able to fit in an airplane seat or roller coaster ride. Rejoice in the small stuff and be rewarded by your minor accomplishments while you work toward your bigger goals. It will help you to stay motivated and on track.
When you eat in the car, you pay less attention to both driving and eating, increasing your risk of accidents while decreasing your attention to your caloric intake. Plan time to stop to eat your meals on long trips, and don’t succumb to eating fast food while on the road.
Eating in front of the television, whether for a meal or just a snack, is a difficult habit to break. The easiest way to break the pattern is to simply not eat in front of the television. Eat your meals at the table instead of on the couch. Changing your evening activities can also help, such as going for a walk or reading a book instead of watching television.
If you’re having trouble losing weight or keeping it off, Synergy Wellness can help. Our weight loss programs include appetite suppression to help keep your calorie intake healthy. We also offer food products for meal replacement and cosmetic weight loss procedures to target stubborn fat.
If you’re ready to start your weight loss journey, contact Synergy Wellness to learn more about our programs and get started!