Losing weight is something deeply personal to every individual, and for some, it can be a physically and more importantly, a mentally draining process, requiring sacrifices and lots of discipline. Extra weight is a worldwide problem, with 45% of the population trying to shed those clinging pounds. The most common method you see and hear is combining exercise and diet.
The online meal plans and exercise routines are endless, but you need to understand that there is no such thing as a universal weight loss method. We’re all unique, and we need a personalized weight loss plan that is made out of smaller, achievable goals. So, let’s proceed with the main steps you need to take in order to make this change happen.
Understand Your Starting Point
Before you take out your notebook to prepare a weekly meal plan, you need to take a moment and assess where you’re currently standing. This includes evaluating your current weight, body structure, and general well-being status. Contact your general practitioner and share your thoughts with them. They’ll advise you to get blood work done and other possible tests to determine where your health is at. This way, you’ll be able to detect whether you have some hidden health problems that could impact your journey, such as thyroid issues, or metabolic disorders.
Moreover, you should also pay attention to your everyday routines such as what you eat, how much you exercise or move around, and your sleep patterns. If you can, take one week to write down everything that you do. This can give you insight into your current lifestyle habits and show you where you can improve. Knowing your starting point gives you the base for creating a weight loss plan that is achievable and realistic.
Get All the Help You Can
Reaching your weight loss goals is not easy, so get all the help that you can during the process. Supplements and fat burners offer you a beneficial boost, especially when combined with diet and exercise.
Another great supporter for your weight loss journey can be semaglutide shots. This medicine is used to control type 2 diabetes, and it has similar effects to Ozempic. Semaglutide is also proven to help people lose weight. However, you should always purchase the shots from trusted local professionals. For instance, if you live in NY, you need to look for semaglutide NYC-based practices. You wouldn’t want to experiment with sketchy sites or door-to-door salesmen who are trying to sell you two for one.
Set Realistic Goals
Now it’s the time when you’re getting the weight loss notebook and writing down your goals. This is going to push you to keep going forward and act as a main motive to eat healthy and exercise more in the beginning. After that, it’s going to become a habit of yours and before you know it, it’s a lifestyle. Make sure to set small, realistic goals. Or, alternatively, you can set up one main, long-term goal, and then add subgoals that are easily manageable and work your way through.
To keep your motivation constant and your spirits high, instead of just saying “I want to lose weight”, you can say “My goal is to lose 10 pounds over the course of two months by following a balanced diet and exercising five times per week.” Goals that are realistic make it easier to gauge your progress and alter plans accordingly.
Design a Balanced Diet
A balanced diet represents 80% of your weight loss journey. Avoid harsh diets and starving yourself. In order to lose weight the healthy way, all you need is balance. Make sure to eat plenty of protein, fats, and healthy carbs such as fruit, rice, and potatoes. Protein bars are a great substitute for chocolate, and Greek yogurt with berries tastes just as good as ice cream.
Avoid drinking anything besides water and naturally infused water with lemon. Sugary drinks are the main cause of obesity, primarily as we’re drinking large quantities, not even noticing how unhealthy they are.
As we’ve said—it’s all about balance. We’re all getting cravings, and it’s impossible to resist them all—it’s unhealthy to do so. The longer you resist, the bigger the chance of binge eating and going back to your old habits. So, allow yourself to have at least one cheat meal per week. Additionally, don’t punish yourself when you go out dining, just order something healthier.
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Incorporate Regular Exercise
Exercise makes up 20% of your weight loss journey and it will help you burn through calories, helping you lose weight faster and tone your body at the same time. Avoid going to HIIT exercises straight away, especially if you weren’t exercising enough before your weight loss journey.
Start with moderate treadmill walks, then turn them into light jogs, and finally into a full-on running session. Strength training is also important, as it helps you build muscle and become physically stronger. The more muscle you have, the faster your metabolism will become, further helping you in your weight loss.
Strive for a minimum of 150 minutes each week doing moderate-intensity aerobic exercises or 75 minutes per week of vigorous-intensity aerobic activity. This should be mixed with muscle-strengthening workouts on two or more days in a week. Adjust the intensity and time period of your sessions according to how fit you are and what goals are set.
Bottom Line
Building your personalized weight loss plan includes understanding where you stand now, setting achievable goals, designing a nutritious and well-rounded diet plan, including regular physical activity in your routine, and monitoring progress over time.
By catering the approach specifically towards you and meeting all of your unique needs and preferences, you can come up with an effective yet sustainable weight loss solution that supports long-term health and well-being goals. Weight loss requires patience, commitment, and flexibility and by having your personalized weight loss plan ready you are on track to realize your goals!
