How to lose weight successfully: 5 strategies that you must carry out from the beginning

It may sound strange but if you are not ready to lose weight it is better that you do not even try , it will be a guaranteed failure. Now that the good weather is coming and the skirts are getting shorter and the days are getting longer, it is possible that you have entered the rush to lose weight and that you pull on some internet miracle diet without taking into account that before you start doing it you must have some things up.

Specifically, you should know that you must follow some strategies so that losing weight does not become an ordeal and, what is more important, so that it is maintained over time and you do not gain the lost kilos when you eat again as before .

For this, the experts give a series of keys that you should stick to the fire if you are thinking of losing weight for the summer and making the changes you acquire become permanent.

1. make sure you’re ready

The weight loss long term requires time, effort and long – term commitment. Although you should not put it off too long, you do have to make sure you are ready to make the permanent changes in eating and activity habits that your body needs. 

To know if you are prepared , the experts at the Mayo Clinic suggest that you ask yourself the following questions and depending on what you answer, make one or the other decision:

  • Am I motivated to lose weight?
  • Am I too distracted or busy with other matters?
  • Do I use food as a means of coping with stress?
  • Am I ready to learn or use other coping strategies?
  • Do I need other support, be it from friends or professionals, to manage stress?
  • Am I willing to change my eating habits?
  • Am I willing to change my activity habits?
  • Do I have time to make these weight loss changes?
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2. Find your real motivation

No one else can make you lose weight, it is something you have to achieve for yourself. Make a list of what’s important to you to help you stay motivated and focused , and read it when your strength falters or when you’re thinking about quitting.

You should turn to the list in your moments of greatest temptation or anxiety. There are many people who put the list on the door of the refrigerator or the pantry, but for others, on the other hand, this generates even more stress. Try and discover what is best for you.

3. Find people to support you

Although, as we have said, losing weight only depends on you and the list is very good, it is very important that you have support around . For example, if your partner eats pizza, pasta and cakes and you are on a diet, it is more than likely that you will end up failing because the environment pushes you to do so. For this reason, and as far as possible, you have to try that the people closest to you make it as easy as possible for you .

In addition, if you make public that you are trying to lose weight, it will serve as an incentive, since you will not only have to be accountable to yourself but there will also be other people who will be watching your progress .

4. Set realistic goals

It may seem obvious to set realistic goals when it comes to losing weight , but most don’t or are fooled by what they read on the internet. For example, it is possible to lose half a kilo a week but it is only suitable for those who are very overweight. If you only have a few kilos left over , it is best to lose weight from half a kilo to one per month . Although the process is slower, in the end it will serve you much more, since you will maintain your new weight until you want and you will not get it back in a few weeks.

To give you an idea, to start you can set a first goal of losing 5% of your current weight . For example, if you weigh 82 kilos, you can set your main goal to lose 4 kg . It’s something you can get between now and summer. When you have achieved it, go adding 2 kilos, 3 … all in small quantities to make sections in the process and not overwhelm or despair.

5. Get a taste of healthy life

Adopting a new style of eating that promotes weight loss simply because it is healthy is what all of us should aspire to.

One way to eat healthy to reduce calorie intake is to consume more plant-based foods , such as fruits, vegetables, and whole grains, which are delicious as well as being good. We must aspire that when we have a sweet tooth we feel like an orange and not some cookies. There we will know that we are already on the right track.

The aforementioned experts give us these tips to lose weight with health:

  • Eat at least four servings of vegetables and three servings of fruits a day .
  • Replace refined grains with whole grains.
  • Consume moderate amounts of healthy fats, such as olive oil , vegetable oils, avocados, nuts , butters …
  • Reduce sugar as much as possible, except for natural sugar in fruit .
  • Choose low-fat dairy products and lean meats and poultry in limited quantities.
  • Stay active and get at least 30 minutes of exercise every day.
Fruit

With these tips, you should be ready to start the process towards a better life and lose weight along the way. And as we always tell you, it is worth consulting your doubts and your personal case with a doctor or nutritionist to develop a specific plan adapted to your circumstances.

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