The start of a new year is a great time to think about your health. If losing weight is one of your goals, you’re not alone! Many people want to feel healthier and more energetic. The good news is that with a few simple changes, you can lose weight and keep it off for good. Here’s how to get started:
1. Set Small Goals
Big changes start with small steps. Instead of saying, “I want to lose 30 pounds,” set smaller goals like, “I’ll eat one more vegetable each day” or “I’ll take a 10-minute walk after dinner.” Achieving these small goals will make you feel proud and keep you motivated.
2. Eat More Real Food
Focus on eating whole, healthy foods like fruits, vegetables, lean proteins, and whole grains. These foods fill you up and give your body the nutrients it needs. Try to avoid processed foods like chips, cookies, and sugary drinks. They may taste good, but they often leave you feeling hungry again soon after.
3. Watch Your Portions
Sometimes we eat more than we need without realizing it. Using smaller plates and bowls can help you eat less without feeling deprived. Also, try eating slowly and stopping when you feel satisfied, not stuffed. Sometimes it can take a while to feel full, so if we rush to eat our meals we will miss out on that feeling and overeat.
4. Lift Weights
Lifting weights will help you build muscle. Muscle is not only important for playing sports and athletic activities, but it makes everything we do easier. Muscle also burns more calories than fat, so having more muscle is a great way to boost your metabolism. Finally, when we try and lose weight we often eat less food. Eating less food will cause the body to lose weight, but we can lose muscle too. Lifting weights is necessary to make sure we lose fat and keep muscle.
5. Eat More Protein
Eating more protein will help you feel more full and satisfied with your meals. You also need enough protein to build and maintain muscle. Protein is also really important if you’re lowering the amount of food you eat because you want to lose fat and not muscle.
6. Get Enough Sleep
Did you know that lack of sleep can make it harder to lose weight? When you’re tired, your body craves sugary and fatty foods for quick energy. Aim for 7-9 hours of sleep each night to help your body stay balanced and your mind stay sharp.
7. Be Patient and Kind to Yourself
Losing weight takes time, and it’s normal to have ups and downs. Don’t give up if you slip up or don’t see results right away. Focus on making healthy choices most of the time, and remember that progress is more important than perfection.
8. Find Support
Having a friend or family member to cheer you on can make a big difference. You could also get a trainer. Working with a professional who can coach you on nutrition and exercise will help you reach your goals quicker and more safely. They will also keep you accountable so you don’t fall off track.
Whatever your goals are this year I know you can achieve them. Remember to put your health and fitness first. You deserve it!
Article provided by RMT and Certified Personal Trainer, Ian Paron. Ian knows the importance of maintaining muscle and strength and the vital role they play in both performance and quality of life. Ian shares his passion for strength training with everyone from competitive athletes looking to prevent injury or increase their performance, to retired grandparents wanting to be able to continue to play with their grandchildren.
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