Just begin! It is the first towards a successful weight loss journey!
Losing weight is not easy, but if you cannot lose weight despite your best efforts, it indicates that something is wrong with your strategy. A well-planned diet, a regular fitness routine, and all other methods that ensure the body is working optimally are essential components of reducing weight.
To attain good weight loss outcomes, you should work on them all at the same time. However, understanding and working on these elements is not always enough. Several other factors might also help you lose weight.
But what? Read the blog to know!
1. Things To Remember During Weight Loss Journey
2. Dietitian’s Recommendation
3. The Final Say
Let us look at some essential things to remember when trying to lose weight.
Although we are well aware of the benefits and necessity of drinking water, it is often the reason that people fail to stick to their diets. Dehydration impairs kidney function, and the liver ends up compensating for it. The liver's primary purpose is to burn fat. It slows down its immediate process to facilitate other functions. Therefore, you must stay hydrated as it will also help in liver detox.
While you can shed weight without exercise, regular physical activity and calorie restriction can offer you a weight-loss advantage. Exercise can help burn off the extra calories that diet alone cannot.
Exercise also has multiple health benefits, such as improving your mood, strengthening your cardiovascular system, and lowering your blood pressure. Exercise can also aid in the maintenance of weight loss.
The number of calories you burn is determined by your activity's frequency, length, and intensity. One of the most effective strategies to lose body fat is to engage in regular aerobic exercise, such as brisk walking for at least 30 minutes on most days of the week.
Adopting a new eating pattern that aids weight loss must include reducing total calorie consumption. However, cutting calories does not have to mean sacrificing taste, satisfaction, or even the simplicity of meal preparation.
Eating more plant-based foods such as fruits, green vegetables, and whole grains is one approach to reducing your calorie intake.
Setting realistic weight-loss goals is very obvious. It is an excellent idea to target a weekly weight loss of 0.5 to 1 kilogram. You need to burn 500 to 1000 calories than you consume daily, which can be accomplished by a lower-calorie diet and regular physical exercise.
5% of your present weight may be a reasonable objective as a first aim, depending on your weight. When setting goals, consider both process and outcome goals.
Process goals include things like walking for 30 minutes every day. Setting process objectives is more important than having an outcome goal because changing your habits is the key to losing weight.
Counting calories may be helpful for some people but may not be the best option for everyone. Calorie counting is not usually required to lose weight on a low-carb diet.
However, calorie counting may be beneficial if you are not shedding weight or are on a low-calorie diet. To do so, you can use the ToneOp app to calculate the caloric value of the food items you need in your meals.
If you have any medical condition, you should take medications, follow a diet, and make lifestyle modifications. Speak with your doctor and visit him regularly for a health checkup.
Undergo tests for blood sugar, TSH, T3, and T4, leptin resistance, and insulin resistance, among others, as these may contribute to your difficulty losing weight.
Getting enough sleep is one of the essential things you can do to help with weight loss. Little sleep can disrupt your body's circadian rhythm, resulting in behavioural, physical, and mental problems. Sleep deprivation may also increase your risk of acquiring heart disease or diabetes.
Weight loss motivation and success require self-monitoring. According to research, people who measure their food intake are more likely to shed weight and keep it off. To keep a good food journal, you must write down everything you consume. This covers meals, snacks, and a small piece of candy you ate.
You can also keep an emotional journal with your food journal. This can assist you in identifying specific triggers for overeating and finding healthy coping methods. Food journals can be kept on paper or a website or app. They have all been shown to be effective.
Give yourself some credit when you achieve a goal. Losing weight is difficult, so celebrate your victories to keep yourself motivated. Usage of social media and weight loss websites with community pages are excellent locations to share your accomplishments and receive encouragement. You can also reward yourself for your victory and achievement of goals.
Avoid giving yourself food as a reward. Also, avoid prizes that are so expensive that you would never buy them or so insignificant that you would give them to yourself anyway.
Here are some excellent instances of rewards:
If you need expert assistance with your weight loss attempts, do not be afraid to seek it. Many people value the accountability that visiting a professional offers them.
People more confident in their skills and talents are more likely to lose weight. If you are still having trouble motivating yourself, think about finding a fitness trainer or nutritionist trained in their respective field and an expert in motivational interviewing, which helps people achieve their objectives.
To seek professional health, you can also subscribe to Tone tOps weight loss diet plan.
Calorie counting is not typically required to lose weight on a low-carb diet. Eating more plant-based foods such as fruits, vegetables, and whole grains can help you lose weight.
Aim for a weekly weight loss of 0.5 to 1 kilogram. Weight loss, when done properly, will help you in achieving good results. Getting enough sleep is one of the vital things you can do to help with weight loss.
Maintain a good food journal and an emotional journal to help identify triggers for overeating. Celebrate your victories to keep yourself motivated.
Use social media, weight loss websites, and community pages to share your accomplishments. If you need assistance, do not be afraid to seek it.
Weight loss might be difficult, but it is not impossible. Weight loss, when done properly and with the correct strategy, will help you achieve good results. It is said that diet plays an 80% role in the weight loss journey, and the remaining 20 % is in exercise, but several other factors can aid your weight loss.
Therefore I recommend you keep all of the mentioned above in mind while going for weight loss.
-Dietitian Lavina Chauhan
1. What is the important key to weight loss?
Exercise is essential to maintaining weight loss and is probably more important than diet. On average, you should exercise an hour and a half a day.
2. What is the golden rule for weight loss?
It is simple. You have to burn more calories than you consume daily to lose fat.
3. What is the basic rule of weight loss?
A major component of shedding weight is making smarter food choices. Since food equals calories, to shed weight, you must either eat fewer calories, or exercise more to burn off calories. Food that is not used to fuel the body is stored as fat.
4. Will I lose weight if I stop eating?
Fasting one or two days weekly is a way to consume fewer calories over time. You may find this easier than cutting back a certain number of calories daily. The energy restriction from a 24-hour fast will also benefit your metabolism, helping in weight loss.
5. Does drinking water help lose weight?
Water is beneficial in shedding weight. It is 100% calorie-free and helps you burn more calories. The benefits are even greater when you replace sugary drinks with water.
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