Strategize for Success
Losing weight can be hard, but apart from eating healthier and exercising regularly, there are some changes you can make in your daily habits to make it easier.
Practice Mindful Eating
It’s important to pay attention to what you eat and how much; instead of eating mindlessly, eat only when you’re genuinely hungry and stop eating when you’re full. Avoid eating while you’re working, watching TV, or fiddling with your phone, since you’re less likely to notice signs from your body telling you that you’re full.
Try examining your motives toward the food you eat. It’s possible that you’re eating out of boredom or in response to an emotional trigger, like stress or sadness. If you are eating emotionally, start replacing that habit with a healthier one, such as taking a walk, reading, or calling a friend.
Move Your Body and Strength Train
The U.S. Department of Health and Human Services recommends that each week adults get at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of vigorous-intensity physical activity. Adults are also advised to engage in muscle-strengthening activities targeting all the major muscle groups at least two days out of each week.
Strength training can not only get you looking more toned, but it can increase your metabolism, helping you burn more calories and maintain a healthy weight.
Of course, the rate of muscle growth is different for everyone in a strength-training program. Age, sex, genetic makeup, as well as how often you exercise and how much weight you’re lifting, all contribute to the rate of your muscle growth. You’ll probably be able to see some growth in three to six months.
Plan Ahead With Meal Prep
Meal prepping can help you stick to your nutrition plan, since it helps control calorie intake, provides structure, and eliminates meal guesswork. It allows much more control over what you put in your body compared with eating out or cooking without a plan when you’re famished.
Clark suggests that you write down what you feel like eating for a few days or the whole week, making sure the meals include carbs, fats, and especially protein. Quickly calculate calories for each meal, create a shopping list, and take a few hours to prepare a batch of meals that you can heat up throughout the week.
Seek Support
Weight loss requires a commitment to lasting lifestyle changes. Sticking to a plan can be challenging, and research shows that social support from family, friends, and peers can help with success. This is especially true for long-term weight maintenance.
Support from professionals, including personal trainers, registered dietitians, and therapists, can also help provide structure and accountability for achieving your goals.
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