Weight loss is most effective when done slowly and gradually. Many experts suggest focusing on changing only 1 or 2 small habits at a time and adding to them over time.
It’s also important to stock your kitchen with healthy foods and plan structured meals to avoid mindless eating. Also, consider tracking your food and physical activity to help understand your current behaviors. Click Here to learn more.
Weight loss isn’t easy, and it takes commitment. It’s also hard to change old habits, but a new diet and exercise routine are essential for healthy weight loss. Identifying your goals for the process can help you stay on track, even when setbacks arise. The National Heart, Lung, and Blood Institute (NHLBI) recommends setting realistic goals to help you lose and keep off extra weight over time.
Losing weight requires dedication and is a challenging task. Although it can be challenging to break old habits, a new diet and exercise regimen are necessary for safe weight loss. Setting goals for the process will help you stay on course even in the face of obstacles. Realistic goal-setting is advised by the National Heart, Lung, and Blood Institute (NHLBI) to aid in weight loss and maintenance over time.
The most effective goals are specific, meaningful, action-based, realistic and timely. For example, you might aim to eat more whole grains and reduce your intake of fat, but you could also include specifics like cutting back on eating out or replacing full-fat dairy with lower-fat options. Another important consideration is that your goal should be relevant to where you are at in your journey, so consider why you want to make the changes you’re planning. For instance, if you’re looking to fit into the clothes you wore last summer, that can be a great motivation for you to stick with your plan.
The most successful goals are time-bound, realistic, action-oriented, meaningful, and specific. For instance, you may set specific goals like eating fewer meals out or switching from full-fat dairy to lower-fat alternatives, but you could also state that you want to consume more whole grains and less fat overall. Your goal should be appropriate for where you are in your journey, so think carefully about why you want to make the changes you’re planning. This is another crucial factor to take into account. To maintain your plan, for example, you might find great motivation to fit into the clothes you wore the previous summer.
Your goals should also be measurable and trackable, which can be accomplished by writing down your targets and tracking your progress. For example, if you’re going to start exercising regularly, a good way to measure your success is by counting how many times you go to the gym each week or month. You can also create short-term process goals, such as walking 15 minutes a day for two weeks and then adding five more minutes each week. This is a realistic goal that you can reach and feel proud of accomplishing, and it will give you the momentum to push on toward your ultimate goals.
Realistic weight loss goals help to motivate and focus your energy and efforts as you move through your journey to a healthier lifestyle. Setting realistic goals is the first step in achieving your weight loss success.
Your goals should be specific, measurable, attainable, and realistic and trackable (SMART). They should also be time-limited. It’s important to set a timeline for yourself in order to keep you on track to reach your goal and not get discouraged if you do not see results immediately.
A common mistake many dieters make is setting unrealistic goals for themselves. They may aim to lose a large amount of weight in a short period of time, or they might try to get down to their pre-surgery body weight or even a body size that is not healthy for their frame. These types of extreme goals can often be demoralizing and lead to failure, especially if you experience a few setbacks.
Instead, you should aim to lose a modest amount of weight over a longer period of time. It is also a good idea to set small micro-goals for yourself throughout the journey. These are small changes that you can make that will help you achieve your overall goal. For example, you might decide to replace a sugary soda with a glass of ice water that has zero calories, or you could walk for 30 minutes three days a week to burn up 180 calories.
Achieving your health and weight loss goals can be an incredibly rewarding experience. Whether you are working to get back down to your pre-surgery weight, maintaining your weight after bariatric surgery or trying to achieve a fitness milestone, it is important to be prepared for the challenges that will come your way, but to also remain motivated and committed along the way.
When you commit to a change, accountability is key. Having someone to report back to and answer to makes the commitment feel more real, even when temptations arise or you are tired. Accountability can come in many forms, from sharing your progress with a trusted partner to using apps that help you track your food and activity intake. Choose the method that works best for you and stick with it. Having a human partner can be powerful, but it’s important to find someone you can trust and who is invested in your success. Whether it’s your spouse, a friend, coworker or an online support group, the person should be someone who understands your desire for a healthy lifestyle and is willing to hold you accountable to your goals.
It can also be helpful to share your weight loss journey with others, as this will increase the likelihood that you will keep your commitments and stay on track. You could share your goal with friends and family or join an in-person or virtual support group for bariatric patients. These groups often have support from registered dietitians, exercise professionals, and other experienced individuals who are familiar with the challenges of losing weight post-bariatric surgery.
Achieving a sense of accountability can be difficult, especially when you are trying to lose weight. Temptations will always exist, and there will be social engagements that can lead to bad habits. However, by developing a sense of accountability and finding ways to make it work for you, it will be easier to avoid giving in to cravings, skip workouts or cancel an appointment with your bariatric surgeon. Then, you will be one step closer to achieving your goal of a healthier, more confident body!
Healthy eating is an important part of staying well, whether you’re trying to lose weight or not. It includes a balanced diet of whole foods, such as vegetables and fruits, lean meats and fish, grains and beans, and healthy fats (like avocados and olive oil). It also limits added sugars, salt, saturated and trans fats, and kilojoules from sodas and other junk foods.
The best way to eat healthily is to make sure that you’re getting plenty of nutrients each day, especially vitamins and minerals. Try to have a salad or a vegetable dish with every meal and aim for at least five servings of vegetables each week – these are packed with protective chemicals that help you stay healthy, feel full and keep your body working properly. It’s also a good idea to add some fruit to each meal – this will provide the extra fibre that helps you feel full and give you a boost of energy.
When it comes to buying food, choose the healthier options and compare prices at the store. Try to avoid pre-packaged food, and if you need something quick, opt for a healthy takeaway option instead of a limp burger or soggy chips. Eating healthily doesn’t have to be expensive, and if you can, try to buy organic foods and local produce, which tend to cost less.