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Why these weight loss solutions make the most sense.
WEIGHT LOSS SOLUTIONS AND TIPS ON STAYING MOTIVATED
Weight loss is an issue haunting people across generations. Furthermore, the modern world has left us with little or no time to take care of ourselves.
We live stressful lives trying to achieve our goals and dreams. Because of this busy schedule, we neglect to keep our health and weight in check.
A few years of working late nights and several restaurant meals later, we realize that we should have taken better care of our bodies.
At this time, we will probably open our laptops and type in ‘’weight loss solutions’’ or if we have that wedding coming up, ‘’how to lose weight in two weeks”.These are actual google searches that come up for weight loss!
So, we will decide to work out every day, switch to salads and maybe even go on a keto diet or a cleanse. Before we know it, the busy days are back again and we are on a roller coaster.
It's Commitment Time
And all this time, we keep forgetting one small, yet important part of weight loss – deciding to lose weight must be a life style choice. It cannot be a two week or two month plan that can be forgotten once your desired weight is achieved.
The choices we make every day in terms of the food we eat and the physical and mental exercise we do, influence our everyday living. And so, we have to plan a suitable weight loss routine for healthy living.
Deciding to lose weight should be a commitment we make to ourselves to better care for both the mind and body-FOR THE LONG TERM!
Essentially, in order to do this we need a plan. Not just any plan, we need a good and individualized plan. Let's dive in and look at the following weight loss solutions-
PLAN THE DIET
The first step to planning our diet is understanding that a diet plan is not just a quick weight loss solution. It is a plan that we adapt to our everyday eating habits. If we understand this and have patience, the rest will come easily.
Therefore, we need to talk about just how to accomplish this planning.
Set a Goal:
Decide on the desired weight range to achieve and set this out as the target. Don’t set a target weight that will be unhealthy. Set a weight target that matches your height and body type.
With that stated, remember that the number on the scale is only a partial indicator of your health status. So don't get too hung up on one number, just set a general healthy range you'd like to stay within.
Plan your meals:
Before writing out the plan, assess the current dietary habits. We can take a couple days to write this down and log our calories, carbs, and sugars that we intake on a typical day.
This will give us an idea of the food that your body is getting most of the time and you may be surprised to see what you've actually eaten at the end of the day.
With this information in hand, plan a food schedule every week that can be followed. We have an extensive post that can help with planning meals. It's called meal prep for weight loss on a budget which you can also check out.
Time your meals well:
It is always good to break down the food intake into 3 meals in a day. But what is even more important is to eat meals that are heavy enough to sustain you to the next meal.
This is an Ayurvedic principle that will help you become a better fat burner and allow your digestion to rest in between meals with a long rest from dinner to breakfast the next day.
Practice waking up to a glass of water or a cup of tea. Set time aside for lunch no matter how busy the day maybe. Forgetting and avoiding our meals will not help with weight loss.
Practice calorie control:
Keep regular tab on calories consumed and practice portion control as opposed to skipping meals. What we eat everyday affects not only our physical health but also our mental health. By depriving our body of certain foods, we will end up causing more harm than good.
Stick to food closer to home:
While adding things to the grocery list, stick to the food that your body is most comfortable with. We don’t have to seek out exotic magic ingredients or food. But at the same time, eating quality food matters.
Choose your vendors carefully and include lots of seasonal fruits and vegetables in the diet. Sticking to food closest to home will also make things easier, cheaper and healthier.
Remember that your body is best designed to eat foods that are in season so make the highest percentage of what you eat be seasonal.
Invest in tiffin boxes or thermos lunch carriers:
If work keeps you busy and you do not get time, cook every three days. Invest in tiffin and lunch boxes that can be used for long refrigeration period. This will make it possible to bring your home cooked food with you versus relying on restaurant food for lunch every day.
Weight loss cannot be achieved through diet alone. We have to plan every hour of our day for a healthy weight loss. This brings us to the second of our weight loss solutions.
PLAN THE EXCERCISE ROUTINE
A healthy exercise routine is a key part of planning weight loss. A well planned diet and exercise together will help reduce weight by creating calorie deficit.
When we work out and practice calorie control, our body begins to break down the fat that is stored. This is then released and the energy from the fat stored is used to keep the body functioning.
There are many workout routines that we can choose. Keep a few pointers in mind while deciding and planning your workout routines
Choose a routine that you will be able to do every day:
We have to choose routines that suit our life style and busy schedule. It can be a one hour workout at a gym or a 30 minute run. Two or three different types of workouts can also be added into the routine.
But make sure to follow your workout routine at least five to six times a week. I prefer walking and we also have a post about how to kick up that walking routine a notch or two.
Choose one workout that you enjoy doing:
When mixing different workout methods, add one routine that will bring happiness or joy. This can be dancing, walking, swimming, boxing etc. This will give us something to look forward during your workout sessions.
Don’t jump all in at once:
If you are a beginner, be patient and pace yourself. Don’t set unrealistic goals. This will put your body through a lot of stress. Give time for the body to gain strength and slowly pick up the difficulty level of the workouts.
Join a gym or get a personal trainer if possible:
As a beginner looking at weight loss solutions, it may be difficult to find motivation. Joining a gym or a weight loss class can help you stay on track for the first few weeks. If it is financially possible, hire a personal trainer for the first two or three months. Once comfortable with the routine, we will be able to practice it on our own.
Exercise both mind and body:
Mental health fitness is as important as physical health fitness for weight loss. This can be practicing meditation, learning yoga or a walk in nature or the park nearby.
Exercising the mind adds to our brain power and keeps our cognitive functions active, helps tap into our creative side and improves clarity. And most importantly, it will help us get through the stressors of the day and help us remain calm.
Jump on the YouTube train:
Planning for weight loss could not be any easier in today’s world. If time and finance act as a constraint to reach out to nutritionists and fitness trainers, following YouTube channels can help.
There are many well-known health and fitness specialists who share many weight loss solutions including diet and exercise routines online.
Following a YouTube channel will not only be cheaper but this information can be accessed anywhere. To begin with here are some channels that can help – Joanna Soh Official, The Body Coach TV, Pick Up Limes , Yoga with Adrienne, and BeerBiceps.
These are a mix of fitness, health, nutrition and life style channels that can really help plan weight loss at home. Find one yourself that suits your likes and schedules best.
WEIGHT LOSS SOLUTIONS MOTIVATIONAL TIPS
Planning a mind-body workout routine is only the beginning. How do we keep ourselves motivated during this journey? There are three small tricks that we can adopt easily.
Break down the plan:
Break down the plan into small pieces. It is not as overwhelming if we implement this in steps and tackle just one or two things at a time. Check out our 5 step health transformation program coming soon-you can sign up for that here.
Set smaller targets and celebrate every small achievement.
Find some ways to reward yourself along with way for small gains such as getting in enough water on a given day or doing your exercises for a whole week.
Possible reward ideas could be: have your nails done, get a massage, take yourself to the beach or pool to relax-you get the idea.
Don’t be too hard on yourself:
- Weight loss is not a quick journey. Don’t punish the body for minor slip ups. Eating that piece of toffee once a month will not ruin all the hard work. It's what you do most of the time that matters.
With a change in life style choices and a steady fitness regime, we will not only achieve weight loss but also build body immunity and strength. Always remember -
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