Losing weight is one of the most common goals and it is one of the hardest. Although there are no guaranteed methods of losing weight, there are ways to put the odds in your favor.
Develop A Realistic Plan
Creating a realistic plan requires both a timeframe and overall weight goal. When you expect to lose an unrealistic amount of weight in an unreasonable time, you are setting yourself up for failure. There is nothing wrong with giving yourself a year or more to reach your goal. People who lose weight consistently over longer periods are often better able to keep the weight off indefinitely. Your goal should also include long-term maintenance. The more you lose and regain, the harder it can be to keep the weight off and it often results in slower metabolism and ending up heavier than you started.
Work With Your Lifestyle
Both your dietary and exercise choices need to work with your lifestyle for you to sustain changes indefinitely. Do not worry about making drastic changes immediately. Even small changes over weeks and months can add up to significant weight loss. If you are rarely at home and cannot cook regularly, you will need to determine ways of making a healthy lifestyle accessible. A good option for busy people is meal prepping. You might choose a day of the week to prepare meals that are easy to reheat throughout the week. By planning, you already know how many calories each meal contains and it is easier to stick with your plan. When regular exercise is a problem, look for exercise programs that can help you burn calories in 30 minutes or less each day. High-intensity interval training (HITT) is a good option because you can burn significantly more calories in a short amount of time.
Calculate Your Needs
A good place to start is by determining your daily caloric need to lose weight. You may want to use an online basal metabolic rate (BMR) calculator as a guide. The BMR is an estimate of the amount of calories you should burn each day, even without exercise. This number is based on your current weight, height, gender and age. You can use this number to determine how many calories you should eat each day to sustain your current weight. Now, subtract 250-500 calories off that number to determine what you should eat each day to lose weight. As long as you are eating 1200 to 1500 calories each day, you should have adequate nutrient intake and continue to lose weight.
A few simple tactics can help you lose weight and increase the likelihood you will maintain your new healthy lifestyle for the rest of your life.