Losing weight is not easy, and it takes commitment. But if you’re ready to get started, we’ve got a step-by-step guide to help get you on the road to weight loss and better health. Also, you can measure and control your weight loss with a 3D BODY SCANNER.
How to Get Your Mind Ready to Lose Weight!
What do people need to know from the beginning, when they’re trying to make this kind of change in their life?
Dr. Janet Taylor: Success really depends upon having a resilient mindset, a growth mindset, so that no matter how many failures you’ve had in the past, what barriers you’ve had, what you do is learn from them, and are determined to push on through your challenges.
One of the main reasons and research shows us, that dieters fail, is that they can have unresolved trauma or stressors that they have not dealt with. And what happens is people try to cope through their stressors or cope through trauma, with unhealthy behaviors, and too often, those unhealthy behaviors may be eating too much, eating the wrong foods, drinking too much. So, it’s really important that you really take a check-up from the neck up, I would call it, in terms of looking at where you are emotionally so that you don’t fall into those traps.
The key to losing weight is to really practice mindfulness and understand that the beauty of life is that one second you fail, but the next second you can try again. Study what made you want to eat that cookie or fry, and say you know what I’m going to try to do better in the next five minutes, the next 20 minutes. This is why it is so important that your program focuses on looking at the incoming energy, looking at the outgoing energy, and really developing a plan for you to get back on the horse.
“Write the real” means, you can’t start until you know where you are. So, don’t be afraid to step on the scale. Get a real number, and write it down, as really a starter for you, in terms of as an attempt to monitor your progress. And also, you want to identify your purpose on this path. It’s not just about looking good in your clothes; we all want that, but what’s your ultimate purpose?
You want to be healthier because maybe you want to outlive your parents, you want to be healthier so you can walk your child to the bus stop, you want to be healthier so you can play with them. Whatever it is, identify your purpose, and tie that to what you’re doing. Remember, your purpose is your talent, your gifts, and your values, so, think about those things.
The other is to set short-term goals. And one of those short-term goals could be, if you weigh 200 pounds, and the next day you have not gained any, that’s a goal. That’s something to really be thoughtful and to congratulate yourself for. So, it’s the small steps that win the race.
And lastly, is to really enlist the support of others. Tell people what you’re trying to do, so they can remind you, as my friends do, like, that all helps. When you were trying to lose weight, be wise. Think about your (indistinct) connection. So, really project forward, in a way that keeps you positive, and really on this journey.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butter) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.
Drink coffee (preferably black)
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
Cutting back on sugar and refined carbohydrates
The Western diet is increasingly high in added sugars, and this has definite links to obesity Trusted Source, even when the sugar occurs in beverages Trusted Source rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
Don’t ignore calories completely
Although nutrition experts have been telling us for years that calorie-counting isn’t the golden rule of weight management, that doesn’t mean you should ignore them altogether.
Exceeding your caloric intake by 150 calories one or two days isn’t going to derail your weight-loss efforts, but consistently consuming an excess of 150 calories per day will amount to a 15-pound weight gain in one year, Tong says.
Those extra calories can look like a three-quarter cup of rice, one-and-a-half glasses of wine, or a heaping tablespoon of peanut butter.
Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps, and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice.
Control emotional eating
We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when you’re:
Stressed – find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.
Low on energy – find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.
Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there are people.
Move your body
Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective.
Choose what’s sustainable for you.
When Should You Start Exercising?
When you first start a diet, it’s not always necessary to exercise at the very beginning, especially if you are cutting far more calories than you used to. Reducing calories can cause fatigue when you first change your diet. While you could try natural methods to boost your energy, you may find that you are still too tired to exercise.
Focus all of your attention on the diet component instead. While both diet and exercise matter when you want to lose weight, the nutrition aspect is crucial during the early stages. If you put all of your energy into following a healthy, calorie-controlled diet at the start of your weight loss program, you set yourself up for long-term success. As you start to lose weight at a steady rate of about 1–2 pounds per week, 2 the results will only motivate you to add the challenge of exercise in the weeks to come. Focus on healthy eating at the beginning of your diet, and then start exercising once you’ve adjusted to the calorie reduction.
Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated:
Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.
Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week, so you’re losing fat rather than water and muscle.
Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you from feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.