Online weight loss programs often need to be corrected or set unrealistic standards, which can prove detrimental if followed. In the world of social media and photoshopped pictures, being as skinny as possible is sometimes promoted as an ideal, which can be harmful to strive for.
So, if you wish to lose weight, be realistic; try not to be too extreme on yourself. Though shedding even a few pounds is difficult, it isn’t worth the risk of long-term health problems. Before beginning a weight loss regime, do plenty of research and plan thoroughly for the best and most sustainable results. Here are four tips to get you started on your journey.
A calorie deficit is what every weight loss plan and diet is trying to build. All this refers to is feeding our bodies fewer calories than we burn throughout the day. It can be pretty challenging to work out a calorie deficit, but luckily, plenty of calculators online will help you figure things out.
Though the concept of a calorie deficit is simple, it isn’t easy to implement in the long term, mainly if you haven’t done so before. On average, a deficit of around 300-500 calories a day is the number to aim to lose weight while maintaining good health. This number should grant the result of around a pound of weight loss a week, though it does vary from person to person. However, it is good to know that any deficit, big or small, can accelerate weight loss. To create a deficit, consider the following things:
Your age, height, and target weight: These factors will change the number of calories you need in a day and how much you need to cut out of your diet.
How much you exercise: if you are physically active and go to the gym, you’ll need to ensure you have enough energy to work out.
Any health conditions: Conditions like diabetes affect your daily intake. If you have severe health problems and wish to lose weight, consult a doctor or a weight loss clinic first.
With everything to do with your diet, be harsh but fair. Don’t push yourself over the edge and create an unsustainable routine; people who do so often fall back into old habits quickly or put on weight after achieving results. Always aim for sustainability, do your research, and make sure you know how to spot a weight loss scam if you come across one.
The types of food you eat are just as important as the amount of food you eat. Plenty of foods are inherently bad for weight loss, and unfortunately, they are usually the most enjoyable. As such, if you plan on sticking to a diet, try to pick something as enjoyable as possible. Sure, you will have to sacrifice a few things, but sticking to a diet doesn’t mean hating eating and starving yourself.
With so many diets already on the internet and many more being invented, it will be easy to find a diet that is beneficial for health and includes delicious meals. Once again, though, check where you source any information from and consult with a professional wherever possible, as there are a lot of misleading figures within the health and fitness community.
Though you can lose weight without exercising, it is much less enjoyable. Burning extra calories with cardio and weightlifting means, along with all other benefits, you can actually eat more food.
This is because when working out, your body burns more calories and will require more energy to remain in that healthy bracket of a deficit of around 300-500 calories per day. Some of the best exercises for weight loss include.
Water workouts: These workouts are also easy on your joints, making them perfect for anyone who has arthritis.
Cycling: If you enjoy adventuring outdoors, this is a workout you are more likely to enjoy and therefore stick to.
Pilates and Yoga: Simultaneously building flexibility and promoting weight loss, yoga targets muscles often neglected by other workouts.
Remember that although these tips are general and apply to most people, they may not work for everyone. Different people have their own targets, body types, and preferences which make weight loss regimes incredibly personal and unique.
Surf the internet and search for options to find what’s best for you, and remember to make your long-term health and safety your number one priority. There are plenty of weight loss side effects that we should talk about more and that you should consider before placing yourself on any strict regime.