Consult your physician or another health care professional before starting any exercise or nutrition program. These are general tips - weight loss comes in many different forms! Weight loss, or fat loss (to be more precise), happens with changes in both diet and exercise. It can take time, so try to be patient with yourself and enjoy the process of making your body healthier! Working out with friends is a great way to keep yourself on track.
Step 1: Make a plan
Your metabolism is very important. If you cut too many calories, it will slow down your metabolism (your body's ability to turn food into energy!) so try to make a plan without sacrificing too much calories.
Here are some ways you can adjust your diet in a healthy manner:
Cutting back on portions.
Figuring out how many calories you usually eat in a day and then eating a little less than that.
Reading food labels more carefully to know how many calories are in each serving.
Drinking more water to reduce your hunger
Working with a dietitian is also a great idea!
Step 2: Eat healthier for a month
Avoid eating unhealthy food. The American Heart Association lists some ways to avoid eating unhealthy foods, like preparing healthy snacks and avoiding a large intake of sodium.
Step 3: Make exercise part of your daily routine
Avoid situations that would prompt unnecessary snacking. To avoid waking up in the morning full of regret, here are some tips you can follow: stay busy, eat regularly throughout the day, eat a lot of fiber, etc.
Step 4: Eat More often
You can eat 5-6 times in one day while splitting up your calories to help you lose weight. If you eat a small amount, more times during the day, it can actually help with controlling your hunger. It is very important however not to exceed the number of calories.
Step 5: Watch your drinks
One great way to lose weight is to cut out liquid calories such as soda and alcohol. You can replace these drinks with other options such as lemon water, black coffee, and unsweetened tea.
Step 4: Eat healthier for 3 months
Resist late night cravings. Alternatively, you can treat yourself to a healthy late-night snack. (e.g., Have a bowl of berries instead of a cupcake!)
Step 5: Reach your goal weight
Go to the gym. Do some research on which exercises would help your body the most and try to create a workout plan! Credible health sources advise that losing 0.5 ~ 1 kg per week is healthiest.
Step 6: Reach your ideal body fat percentage
Track your food. Keep a food journal or diary to keep track of what you're eating. This is the best way to check that you're taking in a reasonable amount of calories. Make a note of which foods are bad for you. Watch out for refined sugars, simple carbohydrates, excessive sodium, etc.
Step 7: Allow occasional cheat days
Cheat meals can help you boost your metabolism and stick to your goal in the long run. Check out more benefits of incorporating a cheat meal into your diet here!
Step 8: Download Dreamfora
By downloading Dreamfora, you can easily plan and track your progress towards reaching any goal you desire. Select the plan “Lose weight” and begin your journey!