Whether you have an upcoming event that you’d like to get in shape for, have put some additional weight on in quarantine that you want to lose, or have been thinking about getting healthy for some time and want to improve your overall wellbeing by dropping the extra pounds, successful weight loss is all about implementing healthier habits into your lifestyle. Losing weight does not have to be difficult and there is certainly no need to deprive yourself of the things that you enjoy, either.
Get into a Calorie Deficit
Every day, your body will need a certain number of calories just to stay alive and functioning. The number of calories that you need will depend on a number of factors including your gender, height, weight, age and exercise level. In general, men need more calories than women, and the heavier you are, the more calories your body will need. Since you use a lot of energy for exercise, those with a high activity level will usually need more calories than somebody who has a sedentary lifestyle. You can easily work it out using an online TDEE calculator. Once you’ve done this, take 500 calories off the amount you’re given and aim to eat that much on a daily basis.
Plan Your Meals
Careful meal planning can help you stay on track with your new healthier lifestyle and ensure that you are able to stay within your calorie allowance easily. Before getting your grocery shopping, spending some time working out what you want to eat for the week ahead means that you’re less likely to be tempted to buy anything that you don’t need in the store. Use a meal planner to determine which foods you’ll need each week. Go for meals that you know you enjoy and plan healthier versions of them wherever possible. Making healthy swaps like using turkey mince instead of beef or sweet potatoes instead of regular potatoes can make a huge difference.
One of the biggest reasons why many people fail when they are trying to diet and lose weight is that they restrict themselves too much. When you’re viewing food as ‘bad’ and ‘good’ and feeling deprived of all the treats that you enjoy, you’re at a higher risk of simply giving up and stuffing yourself with every treat that you can find. To avoid this, allow yourself to have some of the treats that you like on a regular basis, but in moderation and always within your calorie allowance. There is nothing wrong with having a small candy bar each day if you have the calories for it and you will still lose weight. It is possible to eat chocolate every day and reach your goal weight as long as you are smart about it.
Exercise is important for weight loss, but it will only work if you are paying careful attention to your diet too. When you are exercising on a regular basis, your body will require more energy on a daily basis so you can enjoy eating more calories while still losing weight. In addition, exercise has a range of health benefits including reducing your risk of heart disease and stroke, helping to strengthen your muscles and improving your mental health and wellbeing. And the best part is that you don’t need to spend hours in the gym each day to see results – a thirty-minute daily walk can be a great habit to get into.
Whatever your reasons for wanting to lose weight, paying attention to what you are eating and moving your body more is a simple yet effective plan.