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A Beginner’s Guide to Weight Loss

by vikasrao

It can be difficult to know where to start when you first decide to lose weight. You might think of a diet as the first thing you do. However, diets are often unsuccessful. These three points will show you that you don’t necessarily need to “diet.”

  • What is your weight loss goal and why?
  • Are you motivated to make a change in what you eat?
  • Are you ready to make lifestyle changes to help your weight loss goals?

Set goals for weight loss

Setting realistic and achievable goals is the first step to weight loss. While you may want to lose weight as fast as possible, it might not be the best option for your health. You should not lose more than 2 lbs per week. This can cause nutritional deficiencies and muscle loss. You will lose weight faster if you reduce your food intake. The majority of your initial weight loss is water. After the first 3 to 5 weeks, your weight loss will slow down. Your average weight loss should be between 1-2 pounds and 3-4 weeks. Although you may think this is not enough, 1-2 pounds per semaine is equivalent to 50-100 lbs over a year. How can you keep a healthy diet going for a whole year? It’s impossible, and it’s not something you should do. You’ll discover that your motivation is not a diet, but a new way to live.

For beginners, dieting is not the best plan

Intermittent fasting is better than dieting for beginners. Intermittent fasting allows you to lose weight while still enjoying your favorite foods. You don’t even need to count calories.

Extreme Diet Changes Are Unsustainable

You won’t succeed with your diet if you cut out all the foods you love to eat. It can be difficult to adhere to a diet that removes all pleasure from food. Studies show that cheat days are more effective in weight loss. It is possible to reduce calories and not eliminate certain foods. Intermittent fasting allows for you to eat what you normally would but reduces your caloric intake by limiting how much you eat. You can lose weight by simply changing your eating habits, even if you are a beginner. If you are ready to take your IF plan up a notch, reduce or eliminate a few unhealthy foods. These are:

  • Refined grains and simple carbohydrates
  • Natural and processed sugars, as well as fruit juices
  • Fast food high in sodium, sugar, and/or trans fats

Drinking soda, juice, or alcohol is a waste of calories. Instead, drink water. Drinking water before meals will make you eat less.

You Can’t Count Calories Forever

Many diets require you to count calories when eating. This is another unhealthy diet. It is impossible to count calories in every meal, weigh your protein, and measure your vegetables. You will also need to measure the food you eat if you want to count calories. Research shows that most people underestimate the amount of food they eat. This is a staggering number. It’s best to be simple as a beginner. You can reduce your caloric intake by limiting your eating time and not counting calories. Begin with an intermittent fast of 12:12. You can eat all meals and snacks between 8 AM and 8 PM.

A Weight Loss Lifestyle for Newbies

Smart food choices and increased activity are the keys to successful weight loss. Make daily changes that you are able to and willing to make. You should choose daily activities that encourage you to move more, and less snacking.

Introduce Movement

Although daily exercise is great, you might not enjoy going to the gym. Your new lifestyle changes will not last if your cardio routine feels like torture rather than entertainment. Start small steps to increase your activity. As you feel better, you will naturally want to exercise more. These are some suggestions to get you started:

  • When possible, walk instead of driving
  • Instead of taking the elevator, take the stairs
  • Take a short walk around your neighborhood during your lunch break
  • You can use a standing desk to take calls or make phone calls from standing.
  • You can enjoy an outdoor hobby like gardening, cycling, and hiking

It is all about you. Find the best way to move and do it. Sticking to a routine is more effective than trying to force yourself to do something that you don’t enjoy.

Introduce Mindfulness

Mindful eating does not necessarily require you to eat less or count calories. Mindful eating is the practice of paying attention to what you eat and when. Overeating can be caused by boredom, multitasking, and old habits. It is possible to stop eating mindlessly when you are aware. These are some tips to help you become mindful of what you eat.

  • One room in your house should be designated for eating
  • Do not multitask while you eat
  • Your phone and computer should be turned off
  • Slowly chew, eat slowly
  • Pay attention to the texture and smell of every food you eat.

Find ways to manage stress without food. Stress can lead to an overeating lifestyle. Stress management methods that don’t require food, such as deep breathing, meditation, or exercise, can be helpful. You’ll feel more relaxed in your body and mind if you do things to reduce stress.

Intermittent Fasting: Newbies

Beginners can lose weight by intermittent fasting. IF allows you to limit your changes in diet and not count calories. You can increase your movement and take your mind off food, which will help you achieve your goals faster. Any intermittent fasting plan can be adapted to suit your level of experience. You may have heard of the 16-8 plan. Instead, you might try a 12-12. A single meal can be eliminated (rather than 2 or 3 times per week). It takes time to make significant health changes. For novices, the easiest weight loss programs to follow are those that are easy to sustain over the long-term. Intermittent fasting is a great way to reach your weight loss goals of 50 pounds and more. It’s sustainable at 1-2 pounds per day.

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