8 Tips to Lose Weight Fast and Keep It Off Forever

8 Tips to Lose Weight Fast and Keep It Off Forever

 


When you start a new diet or exercise program, you might expect to drop pounds quickly and see your numbers go down. However, what most people don’t anticipate is that the weight will come back—and often with interest. So many people start a new diet or fitness plan excited about the number on the scale dropping, only to be disappointed when those numbers creep back up again. If this sounds like you, it’s time to stop thinking of dieting as an ongoing project and instead think of it as something more permanent. You need to make changes that are sustainable so they last and don’t just pop back up after a few months. There are many different diets and programs out there, but the most successful ones have one thing in common: They set you up for success from day one by creating habits that are easy to adopt permanently. Here are eight tips for losing weight fast and keeping it off forever.

 

1. Determining your weight loss goals

The first step in losing weight and keeping it off is setting realistic goals based on your current weight and body type. For example, if you weigh 300 pounds, don’t expect to be a size 8. That’s not realistic. Your goals should be based on your current weight and body type. Let’s say you weigh 200 pounds. While it is possible to drop to a healthy BMI in this range, it might be easier for you to start with a goal of being a size 10. Similarly, if you are an older woman or a man who has been very inactive for a long time, you might want to start with a weight that is a little higher than your target weight. This will make it easier to get to the goal weight. As you start to adopt better eating and exercise habits, you’ll be able to drop to the lower weight more quickly.

 

2. Start exercising immediately

When you start a new diet, it’s easy to start counting calories and tracking every bite. But counting calories is a lot harder when you’re exercising. So if you wait to start exercising until you’ve reached your target weight, it will be even more difficult to track your calories. This could lead to you being stuck at the same weight for months or even years. The good news is that the benefits of exercise go beyond burning calories. Exercise can help boost your metabolism, improve your blood sugar levels, reduce your blood pressure and cholesterol levels, and even improve your mood. Instead of waiting until you’ve reached your target weight, start exercising when you start your new diet. You can even combine your exercise and diet plan so that you’re eating fewer calories and burning them off through exercise. Exercise is a great way to kick-start your weight loss journey.

 

3. Create a habit of eating healthy foods

Most people who are successful at losing weight do so by making small changes to their diet and exercise routine. Instead of trying to make drastic changes, focus on creating habits that are easy to adopt and maintain. Instead of trying to quit red meat completely or cutting out your favorite foods completely, focus on eating healthy foods. Instead of eating a burger or steak, try a bean and veggie burger. Instead of eating a slice of pizza, eat a slice of pizza with tomato sauce and veggies on top. Instead of drinking soda, drink water or milk. Instead of eating ice cream, try eating frozen yogurt or a fruit dessert. Instead of eating cookies, eat fruit and yogurt. Instead of eating ice cream, eat frozen yogurt.

 

4. Don’t weigh yourself constantly

One of the worst things you can do to yourself is to weigh yourself every day. This is because the numbers on the scale will go up and down and be very difficult to track. You may even see the number increase instead of decrease due to water retention and other factors. Instead, weigh yourself once a week. This way, you have enough data to see a trend and know if your diet and exercise plan is working. If you do decide to weigh yourself daily, try to do so at the same time every day, preferably just after you get out of the shower when you’ve emptied your bladder. This will help you get a more accurate reading.

 

5. Stop eating processed foods

When people start a new diet, they often think they can eat whatever they want as long as they stay below a certain number of calories. This is a huge mistake. You should never eat processed foods. Instead, focus on eating whole foods. These foods are unprocessed and contain fiber and nutrients that processed foods lack. These foods also contain more fiber, which will be very helpful when you start your new diet. Instead of snacking on potato chips, try eating popcorn. Instead of drinking soda, drink water or milk. Instead of eating ice cream, eat frozen yogurt. Instead of eating cookies, eat fruit and yogurt.

 

6. Don’t be afraid of fats and protein

While you should focus on eating healthy foods, don’t be afraid of fats and protein. Many people avoid fats and protein because they think that these foods are unhealthy. Instead, focus on getting your protein from lean sources like chicken and fish. Get your fats from healthy sources like nuts, avocados, and olive oil. For the most part, you should try to avoid processed foods that are high in fat and protein because they are not nutritious. Instead, focus on eating whole foods that are high in fat and protein, which will be very helpful when you start your new diet.

 

7. Be mindful of what you’re eating

When you’re starting a new diet, it’s easy to get so focused on the numbers—how many calories you’re eating and burning—that you lose sight of what you’re actually eating. This is particularly true when you’re eating out. Instead of eating whatever is put in front of you, stay mindful of what you’re eating and ask for substitutions. Order a salad with grilled chicken instead of French fries. Have a side of broccoli with your burger instead of fries. Instead of ordering a large pizza, try ordering a smaller pizza or a pizza slice.

 

8. Commit to being active every day

Exercise is essential to losing weight and keeping it off. Most experts recommend exercising for 30 minutes a day, five days a week. However, you don’t have to do all 30 minutes of exercise at once. You can break up your workout into two 15-minute sessions throughout the day. If you have trouble committing to a regular exercise routine, try committing to being active every day. This could be something as simple as taking a walk around the neighborhood for 10 minutes a day, five days a week.

 

Summary

There are many different diets and programs out there, but the most successful ones have one thing in common: They set you up for success from day one by creating habits that are easy to adopt permanently. Here are eight tips for losing weight fast and keeping it off forever.

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