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Losing weight is a common goal for those wanting improved health, energy, and confidence. However, most people have a difficult time going on about it. According to Daniel Lieberman, a professor of human evolutionary biology, the weight loss struggle is perfectly natural because the human body has evolved to hold onto fat for survival. This biological mechanism is also why many of our efforts seem to lead back to regaining weight when we don’t adopt appropriate approaches for our unique bodies and specific circumstances.
Before embarking on your weight loss journey, planning well and preparing your mindset is crucial. Here are some ways to help you do that.
Set realistic expectations and achievable goals
Many who undergo weight loss end up discouraged when they fail to reach targets that have been set too high. But asking questions like “how long does it take to lose weight?” can keep you from giving up because it opens you up to all the complex elements that impact your weight loss rate. Board-certified obesity medicine doctor Vivek Gupta, M.D. explains that thousands of factors can affect your weight loss progress. The most common among these include your diet, level of physical activity, biological sex, age, genetics, sleep habits, stress level, medical history, and the weight you started at. With people losing weight at different rates, it’s essential to strive for a gradual but consistent pace instead of a sudden decrease in weight. Focus on building sustainable habits instead of ones that will help you lose the most weight the quickest. By setting realistic expectations, you can set more achievable goals like losing one or two pounds a week.
Integrate lifestyle changes into your current routine
One way to achieve sustainability is by considering your circumstances and integrating lifestyle changes that are a natural transition. Accounting for your schedule, location, home setup, and other responsibilities, you can carve out space for diet and exercise that feels natural. For instance, you can work out during the day if you have a late work shift. If you live with children, you can create meal plans that they would enjoy, too. Sustainable habits keep you from turning to extreme or unsustainable weight loss methods, such as taking medications like Ozempic, which may cause hair loss or hormonal disruption. Instead, you can make weight loss a natural part of your life.
Do the exercises you enjoy
We often hear contradictory opinions about the ideal exercise for weight loss. But the simple truth is that the best exercises you can ever do are those you enjoy the most and can keep up for a long time. Why stick to the treadmill or stationary bike when you can try other activities like swimming, tai chi, strength training, or even walking? Exercises like these not only strengthen muscle groups but can also be more therapeutic and exciting, thereby cultivating consistency.
Work on diversifying your diet
When managing weight, people often turn to fad diets or repetitive meal plans. But these are unsustainable and may result in an unbalanced diet that deprives you of certain food groups. Your diet should consist of vegetables, fruits, whole grains, proteins, and healthy fats—a broad enough selection that allows you to be creative with delicious and nutritious recipes. While meal planning can be a challenge, try to go for dishes that feel natural to you, like yogurt bowls, porridges, or stews, and experiment with different flavors. Broaden your selections and create a weekly or monthly meal plan you can cycle through to avoid decision fatigue and promote enjoyment.
While our bodies may not be conditioned to lose weight quickly, it is achievable. By planning your weight loss according to your current lifestyle, you can easily integrate natural and sustainable changes.
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