5 Essentials for Successful Weight Loss

weight loss tips

Success in weight loss programs can be achieved by following some basic tips. Both nutrition and training, are required to achieve successful weight loss.

Proper nutrition involves eating a balanced diet that contains the right amount of proteins, fats, and carbohydrates. And, proper training involves good consistency and employing certain exercises that facilitate the fattest burn.

In layman’s terms, if you stick to a balanced and calculated diet plan and put in some exercise every week., you can lose a great amount of weight over a few months.

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Here are five tips that will help you steer the course of your weight loss journey with guaranteed success.

A Proper Diet

A proper or balanced diet is necessary for acquiring success in weight loss. You should eat a diet that contains the healthy balance of specific proteins, fats, and carbohydrates.

As a general rule, it’s a good idea to consume between 0.6 to 1 gram of protein per pound of body weight if you’re even moderately active.

Your fat intake should be anywhere between 20-30% of your total caloric intake, and the rest of calories should come from healthy, unprocessed sources of carbs.

proper dieting schedule

Here are free pointers to help you maintain a healthy diet:

    • Eat only when you are hungry
    • Choose healthy foods, vegetables, and whole-grain foods
    • Avoid processed foods that are high in sugar and bad fat
    • Stop drinking sugary drinks and sodas
    • Don’t eat fried foods and other junk including potato chips, biscuits, cereals, cakes and the like.

Effective Workout Schedule

You should choose a workout schedule that works the best for you. Don’t just go about trying to mimic someone’s routine in the gym.

Before you commit to any program, you should go over your schedule and allocate time every week for your workouts. Once, you’ve done that; you can choose an exercise or exercises to employ in your workouts.

You are much more likely to stick to an exercise routine you enjoy than one that you dread. So, be sure to choose your exercises carefully.

Also, don’t get too caught up in finding your perfect exercise to start with, what’s important is that you engage in some physical activity at least three times a week.

If you’re an obese person looking to lose weight, choose an exercise such as walking or brisk walking and work your way up to jogging then running gradually.

Remember to work at your pace and stay consistent.

Realistic Goals

Your goals should be realistic. Don’t think that you’re going to lose 20 pounds in a week or even two weeks.

Although, there are certain restrictive diets that can facilitate this sort of weight loss, in the long run, they do more harm than good.

Keep in mind that you’re in this for the long haul. There are no shortcuts.

And, even if you do undertake a drastic diet that allows you to lose 20 pounds in a week or two, you should also know that you’re more likely to put that weight back on since your body is hard-wired to reduce your metabolic rate in a bid to keep you alive.

The ideal weight loss rate that you should look to achieve is 1-2 pounds per week. There are 3500 calories in a pound of body fat.

So, by burning 500 calories a day, through your diet and exercise, you can effectively lose 1-2 pounds per week. If you stay consistent, you could lose anywhere between 60-100 pounds in a year for good!

Meal Prep & Planning

You’re not going to eat what isn’t there to eat. If your fridge and cupboard are stacked with junk and processed goodies, the chances are that you’re going to slack on your diet and cheat more than you know you should.

A big part of losing weight diet involves making sure that you create good eating habits and the best way to do that is to make sure that you have limited access to junk and processed.

Along with safeguarding against junk food, you’ll find that a little meal preparation goes along. Spending some time to prepare your meals for the day or week ahead can ensure that you don’t reach for the unhealthy stuff.

When you know what is prepared and ready to eat for a particular day, you’ll be much more likely to maintain progress and steer the healthy course. 

lady with smart phone

Consistency

As we said earlier, there are no short cuts to achieving real and effective weight loss. There are going to be times when you tired, and you just don’t feel like making an effort to eat healthily or exercise.

How you respond at these moments will decide how quickly or slowly you make progress. Consistency is the key to developing habits that will see you through your weakest moments and ensure that you reach your goals.

Here are some useful tips that can help you build strong habits.

  • Create an exercise schedule that works for you and stick to it.
  • Maintain a food diary to keep track of your progress
  • Keep your fridge stocked with healthy, whole foods
  • Eat plenty of fresh fruits and vegetables.
  • Buddy up with a friend or hire a personal trainer to help you stick to your routine

Wrapping Up

Making weight loss happen is not an impossible feat if you follow the simple tips we’ve outlined above.

A good combination of proper diet and exercise can help you create the requisite daily caloric deficit that will allow losing weight at a good rate.

There is no substitute for meal preparation and planning ahead of time. When you build good eating habits and find a way to exercise regularly a few times a week, you’ll be well on your way to that lean and strong body you always imagined.

 

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Andrew Fox

Author Bio: Andrew is the founder and CEO at Aim Workout. He is a passionate fitness professional and triathlete, with years of experience in helping people learn to use some of the top spin bikes. He has also been an avid mountain biker, deep sea diver, rock climbing guide and has spent considerable time learning and practicing mixed martial arts. In short, Andrew has a penchant for the wild and extreme.

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