Losing weight is an endeavor that requires you to choose an effective workout plan, make the necessary lifestyle modifications, and monitor your progress so you can make the necessary changes for consistent results. While some find it easy sticking to a routine, most fail due to lack of planning, not having clear goals, and failing to stay motivated throughout the weight loss journey. In this piece, we share with you proven tips to help you effectively lose weight and keep it off.
Cut Down on Calories
You might have heard that eating fewer calories than you burn can assist in losing weight. This is true to an extent but you need to understand that it’s not a linear event. There are a plethora of factors besides limiting calories that influence the final results. Let’s say you are cutting down on calories, for the first few weeks, you might see positive changes but over time the weight you lose decreases. The subtle changes you see in the first weeks are due to a decrease in lean tissue and muscles. Sticking to a lower calorie diet and keeping it consistent can indeed produce effective results.
The type of calories you consume also matters. Consuming 250 calories of sugar is not the same as consuming 250 calories of broccoli. Make sure the type of food you consume has nutritional value and the required calories.
Always avoid consuming processed foods having a high content of unhealthy fats and plenty of chemicals that are not good for the metabolism of the body. Sticking to whole, organic foods is the answer when you are planning your meals. If you feel confused about how to make an effective diet plan, contact a dietician or nutritionist who can assist in devising a meal plan.
They will evaluate your weight loss goals and devise a meal plan that will serve as a key aspect of your weight loss journey. Lastly, when you feel depressed, you might be tempted to turn to comfort food. This is a major red flag and should be avoided at all costs if you want to achieve your weight loss goals within the set time.
As mentioned earlier, cut down the carbs and fat consumption to see the maximum results. When you eat a carbohydrate-rich meal, your body releases insulin to regulate the glucose produced from the breakdown of carbs. The insulin does help in utilizing the blood glucose but limits fat breakdown.
Whatever carbs are left, insulin uses it to create more fat cells to store the extra energy. When it comes to fat consumption, limit the consumption of bad fats while adding the required amount of good fats to your diet. Fatty acids like Omega-3 are good fats required for the necessary metabolism of the body.
Add Dietary Supplements
Several dietary supplements are available in the market claiming to be effective in helping you lose weight. Most dietary supplements have organic ingredients and influence weight loss through several mechanisms. From lowering the appetite to reducing fat accumulation, each dietary supplement manufacturer uses different ingredients which affect the body differently. The manufacturers of PhenQ claim their ingredients to be natural and target weight loss mainly by increasing the body’s metabolism. When choosing a dietary supplement, make sure the manufacturer you choose has a track record of providing quality products.
Furthermore, check whether they have the required certifications and licenses for the safe manufacturing of their supplements. As almost every dietary supplement is not FDA regulated, make sure the ingredients they used have passed the required quality control checks. Most manufacturers conduct independent research to evaluate the efficacy of each ingredient and devise a formulation and dosage of their own.
When taking these supplements, always make sure you follow the recommended dosage to stay on the safe side. However, if you already have a medical condition, consult your doctor first. Discuss with them the possible side effects you may encounter or whether any ingredients in these supplements can interact with other medications you are taking.
Besides maintaining a healthy diet, it’s crucial to follow a workout routine as well. The way you plan and stick to the routine matters the most. Exercise helps in burning the fat that diet restrictions alone cannot accomplish. If you are already an active person, following a workout plan won’t be a problem. However, for couch potatoes, it is essential to start with a few simple exercises.
As you progress, increase the exercise intensity and the reps but don’t over-stress the body by throwing in a mix of different exercises you find a hard time doing. The workout plan you make should be according to your set goals. Using a SMART goal strategy works best when you want to define a road map to achieve the set goals. If you have a health condition or a disease interfering with your mobility, consider talking to a physiotherapist or a rehabilitation expert who suggests some effective exercises according to your condition.
A healthy lifestyle promotes weight loss. Besides incorporating diet and exercise into your lifestyle, remember to take note of your sleeping habits. If you’re a night owl, following this sleeping routine won’t do much good. Make a sleep schedule and sleep at least 7 hours a day. During sleep, our body starts repairing and detoxifying itself, ensuring a fresh start when you wake up the next morning.
Monitoring your progress is the key to making sure the weight loss plan you’re following is effective. You can either use manual charts to log in your calorie intake, calories burned, and related information or use health trackers and relevant gadgets to record the data. Comparing the results can give you a clear picture of the progress and let you know whether you need to tweak the routine or not.
Losing weight and keeping it that way requires motivation and persistence. Finding a workout partner or joining a weight loss support group can provide the motivation you need to achieve results. Following the tips and strategies mentioned above can surely assist you in losing weight over time and ensure you don’t gain weight over the long run.