Before losing weight, it is recommended that you must read these six articles, avoid stepping on pits, and avoid detours

 

As someone who has successfully lost weight this year and has maintained it, there are a lot of weight loss experiences.

Here are a few things to keep in mind before losing weight. I hope my experience can help you, take fewer detours and step on pits less.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to your diet and activity habits. Ask yourself the following questions to help you determine your readiness:

Am I motivated to lose weight?

Am I distracted by other stressors?

Do I use food to deal with stress?

Am I ready to learn or use other strategies to deal with stress?

Do I need additional support - whether from a friend or a professional - to manage stress?

Am I willing to change my eating habits?

Am I willing to change my activity habits?

Do I have the time to spend making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem to be holding you back from being prepared. When you're ready, you'll find it easier to set goals, keep commitments, and change habits.

2. Find your inner motivation

No one can make you lose weight. You have to change your diet and exercise to please yourself. What gives you the strong motivation to stick to your weight loss plan?

Make a list of the things that are important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure you can invoke your motivator when tempted. For example, you might want to post a note of encouragement on your pantry door or refrigerator.

While you must take responsibility for your actions to lose weight successfully, getting the right support can help. Choose people who support you and who will encourage you in a positive way without shame, embarrassment, or disruption.

Ideally, find someone to listen to your concerns and feelings, spend time exercising with you or create a healthy menu, and share your priorities for developing a healthier lifestyle. Your support group can also provide accountability, which can be a powerful incentive to stick to your weight loss goals.

If you prefer to keep your weight loss plan private, take responsibility for yourself by weighing in regularly, keeping track of your diet and exercise progress in a journal, or using digital tools to track your progress.

3. Set realistic goals

Setting realistic weight loss goals may seem obvious. But do you really know what reality is? In the long run, it is wise to aim to lose 1 to 2 pounds (0.5 to 1 kg) per week. In general, to lose 1 to 2 pounds per week, you need to burn 500 to 1,000 more calories than you burn each day through a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight might be a realistic goal, at least for the initial goal. If you weigh 180 lbs (82 kg), that's 9 lbs (4 kg). Even this level of weight loss can help reduce the risk of chronic health problems, such as heart disease and type 2 diabetes.

When you set goals, consider both process goals and outcome goals. "Walk 30 minutes a day" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It's not important to have an outcome goal, but you should set process goals because changing your habits is the key to losing weight.

4. Enjoy healthier food

Adopting a new diet that promotes weight loss must include reducing total calorie intake. But cutting calories doesn't mean giving up taste, satisfaction, or even the convenience of meal prep.

One way to lower your calorie intake is to eat more plant-based foods—fruits, vegetables, and whole grains. Without giving up flavor or nutrition, strive for variety to help you achieve your goals.

Start losing weight with these tips:

Eat at least four servings of vegetables and three servings of fruit each day.

Replace refined grains with whole grains.

Use moderate amounts of healthy fats such as olive oil, vegetable oils, avocados, nuts, nut butter, and nut oils.

Eat as little sugar as possible, with the exception of the natural sugars found in fruit.

Choose a limited amount of low-fat dairy products and lean meat and poultry.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity and calorie restriction can help you gain weight loss advantages. Exercise can help burn off excess calories that diet alone cannot reduce.

6. Exercise also provides many health benefits, including improving mood, strengthening the cardiovascular system, and lowering blood pressure. Exercise also helps maintain weight loss. Research shows that people who maintain their weight loss over the long term engage in regular physical activity.

How many calories you burn depends on the frequency, duration, and intensity of your activity. One of the best ways to lose body fat is through steady cardio