Weight Loss: 6 Strategies To Achieve It

There are hundreds of fad diets, weight loss programs and, directly, frauds that promise quick and easy weight loss. However, the foundation for achieving weight loss remains a healthy low-calorie diet, combined with an increase in physical activity. To achieve long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How are these permanent changes made?

I recommend you follow these six strategies to lose weight.

1. Make sure you're ready

Long-term weight loss requires time and effort, and a long-term commitment. While you don't want to postpone weight loss indefinitely, you need to make sure you're prepared to make permanent changes to your eating and activity habits. Ask yourself the following questions to determine your level of readiness:

Am I motivated to lose weight?

Am I too distracted by other pressures?

Do I use food as a means of coping with stress?

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

Do I need other support, either from friends or professionals, 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 make these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your preparation. When you're ready, it'll be easier for you to set goals, stay engaged, and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must make changes in diet and physical activity to achieve this. What will give you the boost to follow the weight loss plan?

Make a list of what's important to you so you stay motivated and focused, whether it's your next vacation or achieving better overall health. Then, see how you can turn to the factors that motivate you during times of temptation. For example, you might want to put a note of encouragement on the pantry door or refrigerator.

Although you have to take responsibility for your own behaviour to be successful in weight loss, it's helpful to have the right kind of support. Choose people who will encourage and support you in a positive way, without pity, shame, or sabotage.

Ideally, find people who listen to your concerns and feelings, who are physically active with you or who design healthy menus, and who share the priority of having a healthier lifestyle. Your support group can also provide accountability, which can be a powerful motivator to achieve your weight-loss objectives.

If you prefer to keep your weight loss plans private, be responsible to yourself by weighing yourself regularly, journaling how you are doing with food and physical activity or monitoring your progress with digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight loss goals. But do you really know what's realistic? In the long run, it's smart to aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week. Usually, to lose that amount per week, you need to burn 500 to 1000 more calories than consumed per day, with a low-calorie diet and regular physical activity.

Depending on your weight, losing 5% of your current weight can be a realistic goal, at least initially. If you weigh 180 pounds (82 kilograms), that percentage is 9 pounds (4 kilograms). Even this level of weight loss can reduce the risk of chronic health problems, such as heart disease and type 2 diabetes.

When setting goals, think about the process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Losing 10 pounds (4,500 kilograms)" is an example of a result goal. It's not essential that you have an outcome goal, but you should set process goals because changing your habits is the key to losing weight.

4. Eat healthier foods

When adopting a new style of eating that promotes weight loss, you should reduce your total calorie intake. But reducing calories doesn't have to mean giving up taste, satisfaction, or ease of preparing meals.

One way to reduce calorie intake is to eat more plant-based foods: fruits, vegetables, and whole grains. Try to consume varied foods to reach your goals without resigning taste or nutrition.

Start losing weight with these tips:

Eat at least four servings of vegetables and three servings of fruits daily.

Replace refined grains with whole grains.

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

Reduce sugar consumption as much as possible, except for natural fruit sugar.

Limit your intake of low-fat dairy products, lean beef, and lean poultry.

5. Get active and stay active

Although you can lose weight without exercise, regular physical activity combined with a caloric restriction will allow you to lose weight more quickly. Exercise can help you burn excess calories that you can't eliminate by dieting alone.

In addition, exercise offers many health benefits: it improves mood, strengthens the cardiovascular system, and lowers blood pressure. Exercise can also help maintain the weight reached. There are studies that show that those who lose weight and maintain it in the long term are those who do physical activity on a regular basis.

The number of calories you burn depends on the frequency, duration, and intensity of the activities you do. One of the best ways to lose body fat is through continued aerobic exercise — (e.g., brisk walking) — for at least 30 minutes most days of the week. Some people require more physical activity than this to lose weight and maintain lost weight.

Any extra movement helps burn calories. If you don't have time for a structured workout, consider increasing your physical activity during the day. For example, go up and down the stairs several times instead of using the elevator, or park in a parking spot that's far away when you go shopping.

6. Change your point of view.

If you want to achieve long-term weight management success, it is not enough to eat healthy foods and exercise for a few weeks or even months. These habits must become a lifestyle. Lifestyle changes begin when you sincerely look at your eating patterns and daily routine.