Please don’t take this the wrong way but you cannot lose weight over night. Quick and easy weight loss solutions rarely work, and when they do, they soon result in quick and easy weight gain. With an endless supply of weight loss tips available, it’s important to come to the realization that none of them are new. There is no magic trick to weight loss. But with a few simple life changes, you can have real weight loss success permanently.
Start slow. Choose one or two changes to make and stick to them. Once they become easy or normal, add a few more. Over time, you will see results. Before long you will look back and see how easy long term weight loss can really be.
10 Real Weight Loss Tips
#1 Know Why You Want To Lose Weight
A diet program or workout plan cannot be your sole source of motivation. For any of these to work, you have to take a look at why you are taking on these commitments.
Some good starters are to improve your health. Fit into a smaller size of clothes. To attract a partner or keep one. Wanting to be more active.
Take time to write out these reasons that you are committing to losing weight. It’s easy to give up on something that doesn’t have a set purpose.
While I’m not big on haphazardly setting goals, it is important to have some underlying motivation beyond a number on a scale.
When you understand why you really want to lose weight, you will find it easier to stick to it.
The best motivation to lose weight is to do it for yourself – nobody else.
#2 Be Careful Which Weight Loss Programs You Follow
Beginning your weight loss journey is a big step. You have to have a realistic vision for your success. In the world of 2 Minute Abs, it’s easy to be miss led by attractive advertising and unrealistic expectations.
While everyone wanting to lose weight would love to do it the easy way, the simple truth is, there isn’t one. It takes commitment and work and sacrifice. But in the not so long run, know that it will be worth it.
Start by evaluating your current lifestyle.
How much change each of those areas are you able to make. Here is an example – If you do not or cannot include physical activity, it will be difficult to really lose weight and will require more sacrifice in other areas. It will take more of a commitment to eating the right amounts of the best foods for weight loss.
Another example would be giving up family time to get to the gym or classes. This can be a difficult thing to do for some.
Remember to find a weight loss program that can work for what your lifestyle and goals will allow. Here is a good one to help you begin the process of finding one.
#3 Setting Well Thought Out Goals
Setting weight loss goals cannot only consist of writing down a target weight. They have to be much more specific.
“I will go to the gym and do these activities on this day of the week.”
And make sure you stick to them. When you set them, make sure they are realistic and easy enough to meet that you will not come up with an excuse to overlook them.
Start a weight loss journal. Write down you goals, your progress, your set backs, even your complete failures. Keeping track of your journey will give you insight to what works for you and what doesn’t.
Getting into the habit of documentation will also make it easy to track and plan your meals. You can make it as simple or complex as you want, but write it all down.
One good system for this is Evernote. It is a note taking program that is online. Use the app to make quick and easy notes.
Another tip is to use a fitness tracker. These will help keep track of your activity as well as your sleep and calories burned.
#5 Plan For Success, But Know It Won’t Always Be Good
If you focus on your goals, you will have the bigger picture in your mind most of the time. If you have a bad day or even a bad week, it’s okay. Really it is. You are on a long journey not a short race.
Just understand that eating too much at a meal or missing a day of workouts has to be the exception and cannot become the habit.
It is not the end of the world to take a break, as long as you stay on course for the long haul.
You have not failed until you have completely given up. Just refer back to #4. Document it all. Looking back at your success will motivate you to keep going.
#6 Get Others To Help
Those that really care about you will support you. Explain to your family and friends the importance of what you are doing. Lean on them when you have rough days.
In turn, celebrate with them when you reach a milestone.
You can also find support online through social media groups and membership sites. Get in touch with others on similar journeys and show them support too. Every little bit of encouragement will go a long way towards success and change.
Everything is easier when you know you are not alone.
#7 Get Some Exercise
You have to do something. Take a walk. Clean the house. Do yard work. Anything physical counts. Many times, just getting outside and taking in some fresh air will go a long way toward boosting your mood.
While it is recommended that everyone get 30-40 minutes of physical activity everyday, it does not have to be all at once. Take 10 minute walk in the morning and then another at lunch and after dinner. You will find that it really is rewarding in more ways than just weight loss.
But burning any extra calories during the day will only get you closer to your goals.
While many people do not like treadmills, they can be a quick and easy way to get in a 10 minute walk without relying on the weather. They really are good for more than hanging clothes on to dry! HA!
Keep track of your progress though. You will find that within a few days of starting, it will be much easier and you may even begin looking forward to it!
#8 What You Are Eating
Fueling your body is probably the most important part of losing weight. Regardless of what your diet plan is, there are a couple of things that can help you.
Eat Slower – It takes 20 minutes from the time you start eating, for your brain to register feelings of fullness. If you gulp your food down in less time, you won’t know you’re too full until it’s too late. Stop eating when you feel satisfied – not full.
Limit Your Portions – Plan on eating the right amount of food, not necessarily what is available. If you are eating out, only eat half of the meal. Get a to-go box and take the rest home for lunch tomorrow. One trick is to use smaller plates. You will eat less while still feeling like your plate is full.
DO NOT Skip Meals – Especially Breakfast – That is the meal that gets your metabolism going for the rest of the day.
Use Less Salt
Avoid High Fat Foods
Replace Red Meat With Poultry and Fish
Drink Lots Of Water
#9 Do Not Stop! Maintain!
Once you have reached your weight loss goals, keep up the good work. Stick with the healthy habits you have formed. Many get on the yo-yo plan and are constantly fighting to get back to where they were.
One thing to do is to switch your goals from a weight focused goal to a time oriented goal. How long have you maintained your physical state? Set new goals that put you on a path to long term health.
It’s okay to reward yourself too. Take a trip. Buy a new outfit or even a wardrobe. Now that would be a real commitment to the new you!
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