Sustainable weight loss is something that everyone should for a healthy transformation. If you are a beginner, here are few tips and tricks too navigate through the journey.
Everybody is looking for a quick weight loss plan. Diet plans, supplements, intense workout routines etc, everyone wants to burn calories, and reduce fat as fast as possible. Often, people opt for a crash diet for quick results but that is not really the best practice. For healthy and long-term implications, sustainable weight loss is the way to go.
If you are someone just starting out, here is a checklist for beginners’ sustainable weight loss journey.
6 SUSTAINABLE WEIGHT LOSS TIPS FOR BEGINNERS
- Establish a Calorie Deficit: Determine your daily calorie needs using an online calculator or by consulting a healthcare professional. Aim to create a moderate calorie deficit of 500-1000 calories per day, which can lead to a healthy weight loss of 1-2 pounds per week. Focus on making gradual, sustainable changes to your diet rather than drastic, unsustainable restrictions.
- Increase Protein Intake: Prioritise consuming lean proteins like chicken, fish, eggs, lentils, and Greek yoghurt. Protein helps keep you feeling full and satisfied, supporting muscle mass during weight loss.
- Emphasise Whole, Unprocessed Foods: Fill your plate with a variety of fruits, vegetables, whole grains, and healthy fats. Limit processed, high-calorie, and nutrient-poor foods like fast food, sugary drinks, and snacks. Focus on nutrient-dense, high-fibre foods that promote satiety and overall health.
- Incorporate Regular Physical Activity: Aim for at least 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity exercise per week. Engage in a mix of cardiovascular exercise, strength training, and flexibility activities. Start gradually and gradually increase the duration and intensity of your workouts.
- Prioritise Hydration and Sleep: Drink plenty of water throughout the day to stay hydrated. Aim for 7-9 hours of quality sleep per night, as sleep deprivation can disrupt weight loss efforts. Adequate hydration and sleep support overall health and can aid in weight management.
- Embrace Mindful Eating: Eat slowly, paying attention to your hunger and fullness cues. Avoid distractions during meals, such as watching TV or using electronic devices. This can help you become more in tune with your body’s signals and prevent overeating.
Remember, sustainable weight loss is a gradual process, and it’s essential to be patient and consistent with these strategies. Consult a healthcare professional for personalised guidance and to ensure your weight loss plan is safe and effective.