Ways to Reaching Your Weight Loss Goal

Obesity is increasingly becoming a global pandemic. About 1.9 billion adults worldwide are overweight, and 650 million are in the obese range. This doesn’t mean that everyone has given up on their health. In fact, the US spends approximately $58 billion annually on weight loss products alone! However, many Americans set weight loss goals wrongly. But don’t be discouraged. This guide will help set you up for a successful weight loss goal.

Understand Why You Want to Reduce Weight

It’s common to have an unrealistic view of a healthy weight. There are parameters to help determine whether you deserve to lose weight or not. Generally, a good candidate for weight loss might have the following measurements:

1. The waist-to-hip ratio is higher than 1.0 and 0.8 for men and women, respectively. You can read more about hip radiography on this site.
2. Waist circumference: Abdominal girth measurement of more than 40 and 35 inches in men and women, respectively
3. BMI: Greater than 25

If you’re reducing weight for your health, a modest goal of 10% of your current weight might help improve crucial markers like blood sugar and blood pressure levels. Other benefits of moderate weight loss include more energy, improved fitness, better mobility, and a boost in confidence. However, sometimes our goals can be based on factors like the desire to look a certain way or fit back into our old clothes.

Explore On Medical and Surgical Weight Loss Options

Surgical or medical weight loss options can help if you have struggled with weight for a while. Some accredited clinics offer surgical and medical weight loss options like bariatric surgeries. It also provides a multidisciplinary approach to weight loss from a team comprising dieticians, surgeons, psychologists, and nurses working jointly to create a holistic plan for you.

Consider Regular Exercises

Regular exercises are vital for both mental and physical health. Increasing the frequency of your physical activities in a purposeful and disciplined way is crucial for a successful weight loss goal.

An hour of moderate-intensity daily activities, like brisk walking, is ideal. If one-hour per day isn’t possible, you should aim for at least 150 minutes per week. If you aren’t normally physically active, you should slowly increase the intensity and frequency of your exercises. This is the most sustainable approach to ensuring regular activities become part of your lifestyle.

If full workout sessions seem intimidating, you can begin with these activities to help increase your exercise levels:

1. Dancing
2. Gardening
3. Raking leaves
4. Walking a pet
5. Taking the stairs
6. Playing outdoor games

Keep in mind that prior medical assessment is recommended for people with diabetes and chronic diseases. You should consult your healthcare professional if you’re unsure about safe levels of exercise.

Get Into Meal Planning

Healthy snacks, drinks, and meals should be the basis of the human diet. Create a simple meal plan by ensuring each meal consists of 25% protein, 25% whole grains, and 50% fruits and vegetables. Moreover, reduce saturated fat intake because it causes coronary heart disease. Instead, you can consume polyunsaturated fatty acids (PUFA) or monounsaturated fatty acids (MUFA). The following foods are recommended:

1. Nuts
2. Legumes
3. Fish
4. Fresh fruits and vegetables
5. Whole grains like oatmeal and brown rice

Avoid eating the following foods:

1. Bagels
2. Baked goods
3. White bread
4. Processed foods
5. Processed or fatty red meats
6. Foods with added butter, oils, and sugar

Avoid Emotional Eating

We often turn to food when we are anxious or stressed. This might wreck any diet plan and add some pounds. Recognize your emotional eating triggers to help make a difference in your weight-loss efforts. Avoid eating when you’re:

1. Stressed: Find a healthy alternative, like meditation, yoga, etc., to help calm yourself.
2. Bored or lonely: Reach out to others instead of reaching for your refrigerator. Take your pet for a walk, go to the mall, park, or library – anywhere there are people.
3. Low on energy: Try taking a short nap, listening to energizing music, or walking around the block.

Seek Social Support

Embracing the support of a loved one is crucial for a successful weight loss journey. You can invite family members or share your progress on social media. Other venues of social support include:

1. Exercise partners or clubs
2. A positive social network
3. An individual or group counseling
4. Employee-assistance initiatives at work

Above all, Stay Positive

Weight loss is gradual, and you might feel discouraged if the pounds don’t drop as anticipated. Some days might be harder than others when following a weight loss program.

However, a successful weight-loss program requires you to persevere and not despair when self-change seems too challenging. You might need to reset your goals by changing your exercise patterns or adjusting the total number of calories you’re aiming to eat. The important thing is to remain persistent and positive for successful weight loss.

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