The formula for overcoming obesity is simple, with only two elements: diet and exercise. These are used strategically to create caloric deficit, and planning is essential for successful weight loss. Many people, though full of desire and motivation, fail because they are poorly informed about the process and don’t fully comprehend the necessity of creating a solid plan to achieve their weight goal.
It’s crucial to realize that obesity is the result of a lifestyle as a whole. It’s not just bad eating habits or lack of exercise. Battling obesity requires a systemic approach ― the whole lifestyle must be reevaluated. The first step, so often underestimated and skipped, is journaling for a week or two about everything you do throughout the day. Your notes can then be analyzed to identify the state of your health and fitness. Then, you are ready to start planning and goal setting.
The end goal of losing a large amount of weight can be motivating for some. For others, it can seem intimidating and unrealistic, especially with no noticeable results right away. Trying to lose weight too fast could result in frustration and injuries. That’s why it’s so important to set small monthly goals that are easily achievable. This way, you will be able to track your progress and keep your motivation high. Remember that you didn’t gain all this weight overnight, so give yourself reasonable time to lose it. Also, don’t rush your goal-setting stage. Take your time to educate yourself about healthy lifestyle choices like adequate sleep, nutrition, and exercise. Most importantly, keep your plan as simple as possible for long-term sustainability.
First, get rid of all junk foods in your house and stock your kitchen with wholesome ingredients (lean proteins, complex carbohydrates, fruits and vegetables, and water). Next, plan your weekly menu that allows you to eat balanced meals throughout the day. Aim at 40 percent of protein, 40 percent of carbohydrates, and 20 percent of fat with every meal. Finally, create an exercise plan suitable to your fitness level. In the beginning, try to avoid intense workouts and running to protect your bones and joints. Start with a 30-minute walk four to five times a week. Increase the intensity of your physical activity slowly, as your body becomes better conditioned and your fitness level increases. Remember, steady does it.
Keep a food diary of everything you eat. Plan and stick to your portion sizes. Eat every two to three hours and have about 5-6 smaller meals a day to control cravings and avoid excessive hunger. Eat slowly. Avoid liquid calories and drink water instead. Make a plan before going out to eat: check the restaurant’s menu and decide on your meal beforehand. Guard yourself from being extra hungry and overeating by having a healthy snack an hour ahead of time.
Remember that successful diet plans are not only focused on the individual’s eating habits. They also include guidelines for lifestyle adjustments. Above all, you must have a plan.
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