No matter how old are we, the weight loss is always difficult. It does not matter if you are a young mother that is trying to fit back into those skinny jeans, a grandma that just needs to be more vital, or a businessman who wants to look better with the white shirt on, losing weight is not easy.
You should be motivated, as well as dedicated and to be ready for facing the changes. The bigger the number is, the bigger the pressure.
With 50 pounds, or even more, that is not easy as well. You are surely fed up and you also know that it is actually bad for your health. You are aware that you have to make some change.
With so many pounds to lose, you will ask yourself how and from where to start? No, getting started is actually easy. And if you do it properly for sure you will have some long – term effects.
– Prepare and make a plan
Before you start, you should also be emotionally and mentally prepared for what will come next. You should not get scared or think of this as weird, as it is more likely that you will succeed. With only a proper plan, you will stick to things.
Before starting with the regimen, you should consider this:
1. There is no such thing as perfect time to start
In order to lose a lot of weight, you will need a lot of time. But if you are determined to lose the weight, sometimes you will need to make some sacrifices.
Remember that while you are making these lifestyle changes, there will be birthdays, vacations, holidays, nights with friends, dinners. That’s why you will need to make sacrifice and sometimes it may seem hard to you.
In times when you are tempted, you should think about your goals.
2. Losing weight is a full – time commitment
Remember that losing a lot of weight takes patience, as well as time. You cannot be dedicated only in the working days and at the weekend to go back to some old habits. Losing weight is a full – time job.
As long as you really want it, you will not have any problems.
Also remember that you should not expect some incredible results after a week. On a weekly basis, you can lose around 0.5lbs to 3lbs. The better results will come later. You need to be consistent.
3. Sometimes, you will mess up
Let’s face it – even the strongest, as well as most dedicated person can make a mistake. The thing actually is to accept that and to move on, and not to stop with the plan, diet and exercise just because you have made some little mistake.
It is OK, you just need to get back and continue again. The pounds you need to lose will make you for sure feel pressured from time to time, but you should only remember that you have some habits which won’t just go away overnight.
In case you are making mistakes often, you will need to stop and think about it. Also remember about your goals, health and what in the long term will make you happy.
4. You love yourself and that is why you lose weight
You will need to start with the proper diet, as well as exercise, because you love yourself. You should begin with a positive mind that you love your body and you want better for it. That is the only way in which you are going to end up with a positive outcome.
You should not do it because you hate your body. It is just your body, accept it and love it. And when you love something, you will need to cherish it and take care of it as well.
You should not make the usual mistakes to set goals that are linked to your clothing size or with some number on the scale. If you approach the issue like that, it will only make you feel pressured.
Instead, you should start with something which will make you feel proud at the end of the day.
Something like taking the dancing lessons you always wanted to go to. Or maybe running, 5k will make you feel proud at the end.
Also remember that one change at a time is enough. You can also try adding one new healthy habit every second week, and that will not be overwhelming for you.
Here, we are going to present you 14 tips to start losing weight. Here they are:
1. Start with something you like
You should start with something that you will enjoy. If you like swimming, you may start to swim, in order to do some exercise. If you do what you like, it will be much easier.
Also, if you like to eat oranges for example, you can consume more of that. You may try with more easy changes, and with time you can try including the more challenging changes.
2. Add before you take away
Instead of being focused on the unhealthy habits and trying to get rid of them, you may simply focus on adding some healthy habits into your daily life. Remember that you should add before you take away. It will be much easier and less stressful.
You may start with something small, like walking your dog, or drinking more water on daily basis.
3. Drink water
One of the reasons behind people’s tiredness, as well as obese and sluggishness is dehydration. Instead of drinking soda or some juice, you can drink water. In that way, you will be less hungry, have more energy and consume less sugar then you usually do.
4. Make food switches
You can also replace the packaged and processed food with meat, grains, vegetables and fruits, as the processed foods have a high content of calories, sugar, salt and fat. They also have preservatives and additives.
In order to have a healthier diet, you should make sure preparing your own food.
5. Eat proper portions
Overeating is overeating, no matter if you are overeating with junk or healthy food. You should try listening to your body.
If after eating a proper portion you still feel hungry, you should take a moment. You should stop, and not continue to eat. Instead of that, you can drink a glass of water and wait around 20 minutes.
These 20 minutes will allow your stomach to transfer the signals to your brain, in order your brain to tell you that you are not hungry anymore.
6. Slow down
We all live fast and run a fast life. Everything goes quickly and in turn we do not pay attention to the amount of food that we consume. We usually do this while we are watching TV.
So, you should not watch TV while you are eating and try to chew slowly. In this way, you will be aware of the amount of food that you consume, and you will eat less.
7. Add vegetables each day
You should make sure to add in your diet vegetables on a daily basis. Eating vegetables can actually add more fiber, minerals and vitamins in your body.
You will also feel full much faster and at the same time, you will consume fewer calories than you usually do. Especially, remember to consume leafy green vegetables.
You can also switch the carbohydrates with vegetables, and in that way, you will cut calories and feel full at the same time.
8. No more sugar in your coffee
If you want, you can keep the milk or cream that you put in the morning coffee or tea, but you should make sure to eliminate the sugar, as it is toxic for your body.
The sugar actually spikes the insulin, which in turn makes your body hold onto the fat.
9. Alcohol is for the weekend only
The alcohol contains a lot of calories and sometimes because of it, you may feel hungry. You can control the consumption of alcohol by drinking it only in the weekends. Or during the week, you can simply consume from 1 to 3 drinks. This might be a struggle for you, because of your previous habits or you might experience pressure from family and friends.
As an alternative to not drink when you are out with friends, you can be the friend who is going to drive. That is how they won’t make any pressure on you. You will also be saved from massive amounts of calories.
10. No more carbs for breakfast
If you have more than 50 pounds, it may mean that you have very low insulin sensitivity. You can consume some healthy fats, vegetables and protein instead of carbs.
If you have some habit of having a smoothie in the morning, you can continue doing that, but you can make your smoothie with protein, healthy fats, greens and half a cup of berries that are low in sugar such as cranberries, strawberries, blackberries, raspberries, and blueberries.
What can also help you in losing weight is if you get enough sleep. You can have a small amount of carbs which are not processed as an evening meal, and that will help you in sleeping better.
11. Offer to bring something to dinner
You don’t have to skip any dinners with your friends so that you can maintain your diet. You can always offer to bring something and make sure that is something which you can eat.
So, when you go to dinner, instead of wondering whether there will be a healthy option or not, bring it yourself.
Also remember that on some special occasions, you can always say no. and no matter if it is your friend’s birthday, or you are maybe on holiday with your wife, there is no need for some drinks or desserts.
Your goals should also be your priority. This is all about you. Only you have the power to decide for yourself.
12. Combine cardio and strength training
With cardio, you can burn a lot of calories and with some strength workouts, you can build muscle and boost your metabolism and build joint that will be strong and with that prevent injury.
You should include these 2 aspects in your workout routine. You can either do some cardio some days, and other days strength other days or if you want you can combine some elements from both workouts.
You can always consult with a trainer for the most proper workout according to your body. The trainer can help you and give you some instructions as well.
13. Get better sleep
Getting enough sleep is really crucial. Without taking a proper sleep, you will feel stressed, and that can make you consume more.
You will need to eat more when you are tired, in order to have energy. And when you are exhausted, there is likely chance that you will go to the gym.
In fact, even if you go to the gym, you won’t have the ability to do the exercises properly.
14. Move more
There are people who spend too much time sitting. Make sure that you walk after work, or during your lunch break. You can also walk after dinner to your house.
Instead of going to see some movie or to have dinner with your husband, organize a more fun and active activity. Remember that with moving you burn calories, which in turn can help you to lose weight. It is more healthy and better for you.
Losing a lot of weight is not impossible, you only need to stay positive, start with small actions, seek support from your friends, family and trainers.
You should also prepare emotionally and mentally, as you want this and you also need this. You are the only person that has the power to make a change in your life.
Start your day, add one or two activities from those we mentioned above and witness the change. It is up to you. Change your life. The time for doing that is now.