Does your weight fluctuate often? You may have worked hard to shed some pounds only to find that you gained them back after a month or so. This is frustrating and annoying for anyone trying to get healthy – and definitely doesn’t help motivation levels. If you’re looking for a permanent solution, then a weight loss lifestyle change is in order. Maybe you’ve tried fad diets only to realize they aren’t sustainable. Sure, they’re great for a quick cleanse, but more often than not, they don’t lead to permanent weight loss. We will discuss the most important steps that will help you change for the better.
1) Learn About Nutrition
What you eat and drink has a direct impact on your body and mind. It’s important to understand nutrition and its role in your weight. Start paying more attention to food labels, so you can realize what you’re taking in. Some things may seem healthier than they actually are. For example, flavored yogurts are often advertised as healthy options, but you’ll see that they have a lot of added sugar and other not-so-great ingredients. You can start to make small changes when you learn about what’s actually good for you.
Skip the fads because they really don’t work. Get a scientific understanding of how your food can help or hurt you. This book on understanding nutrition is a good place to start. Or you can even find a lot of information online. Once you become aware of the contents of your food, what your body craves/needs, and healthy alternative choices, you’ll start building new and great-tasting options into your life.
2) Plan Your Weight Loss Lifestyle Change
Having knowledge about nutrition is a great first step. Now it’s time to make a plan and implement some changes. You can start small and simple. You don’t have to make 1000 changes overnight. In fact, this will probably just lead to failure. Make 1-2 small changes per week and add as many as you feel necessary. When you understand how much protein, carbs, and other nutrients you need, it’s time to plan how you’re going to get them in your body.
This step is different for everyone. For example, I prefer to make a batch of chicken breasts on Sunday which allows me to save time – and I have healthy food for the week. Choose your healthy options, then find the best way to add them to your life. If this seems like too big of a first step, then your first week could simply be cutting back on soda/pop or eliminating some excess sugar intake.
You know yourself better than anyone – so plan accordingly. All that matters is that you make a plan so you aren’t wandering aimlessly through the day, ultimately turning back to the old habits of eating ice cream for dinner! Once you have a plan, make a cognizant decision to stick to it, and begin – you will see major changes.
3) Have an Attainable Goal
Okay, you learned about nutrition and developed a plan. So, what’s your goal? Try to avoid setting lofty goals that are too hard to reach. Stick to SMART goals – Specific, Measurable, Attainable, Realistic/Relevant, and Time-Based. It can be something like, “I want to lose 20 pounds in 6 months.” That is certainly realistic and attainable!
If you’re unsure about what specific goal is right for you, then start by getting your weight and BMI. Here is a simple BMI calculator. This will help you realize where you should be, so you can start aiming for that. Don’t let this discourage you if you are really far from average. This is just to give you an idea of where to begin.
Remember that weight fluctuates, so you could be 15 pounds lighter in 3 months only to realize you put on 5 more pounds the week after. That’s okay and doesn’t mean you’re failing. There are so many factors that affect your weight – including the time of day you weigh yourself. All that matters is you maintain motivation and stay on track.
Bonus Features
Once you’re confident that these changes will stick, you can start an exercise program. Arguably the most important aspect of maintaining a weight loss lifestyle change is your diet – but exercise is also important. This will keep you healthy and also keep your weight off.
Here are some articles that will help: