5 proven strategies for weight loss
5 proven strategies for long-term weight loss
Let's start off this blog by saying this:
The aim is to be healthy. Not skinny, slim or sexy. But healthy.
There are currently hundreds of fad diets, weight-loss programs and blatant scams that promise quick and easy weight loss. However, the foundation of successful weight loss for the long term cannot happen overnight. Permanent changes in our lifestyle and health habits must be made.
Here are proven strategies to reduce your weight and more importantly, to boost your health.
#1 Discover your "why" and define your real motivation
Let’s face it, no one else can make you do anything. We all need to take on a personal responsibility to lose weight in the first place.
So, dig deeper. What's the real, burning drive for starting your weight-loss plan? Make a list! This list will help you stay motivated and focused, regardless if the motivation is an upcoming vacation or for better health.
• Always ensure your motivational list is readily available during moments of temptation.
• It helps to have support — pick the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Better yet, spend time with people who have the same health goals and are able to spend time exercising with you, while creating healthy menus together.
• If you prefer to keep your weight-loss plans private, keep track of your diet and exercise progress with regular weigh ins in a journal or use digital tools.
Here are some digital tools to help you along:
Apple Watch Ultra (GPS + Cellular) 49mm with Alpine Loop
Seriously, just how insanely cool is this Apple Watch? Drool-worthy.
Built for extreme demands, this is the ultimate sport watch. The Apple Watch Ultra is currently "the most rugged and capable Apple Watch ever" with a 49mm aerospace-grade titanium case and an extra-long battery life. While you may not need one this advanced, investing in this baby will definitely motivate you to keep active raise your bar in fitness! Track your daily activity on Apple Watch and see your trends in the Fitness app on Phone. Stream or sync your favourite music and podcasts and watchOS 9 features an enhanced Workout app, a new Medications app, sleep stages and greater insights into heart health. Check it out here.
#2 Be realistic with weight loss goals
What’s realistic? Progressive and sustainable weight loss for the longer term. There are no quick or instant fixes here. Perhaps aim for 0.5kg to 1kg per week, generally burning between 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal to start with. So if you weigh 82kg, aim to lose 4kg. This level of weight loss can help lower your risk of chronic health problems such as heart disease and type 2 diabetes.
Set both process and outcome goals too.
• An example of a process goal: "Walk every day for 30 minutes"
• "Lose 4kg" is an example of an outcome goal.
It is essential to set process goals because changing your habits is a key to long term weight loss.
#3 Eat healthier foods
Adopting a new eating style that promotes weight loss does not mean giving up taste, satisfaction or even ease of meal preparation.
Eat more plant-based foods. Fruits, vegetables and whole grains are your new best friends. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
• Have about four servings of vegetables and three servings of fruits daily.
• Choose refined grains over whole grains.
• Use modest amounts of healthy fats, such as olive or vegetable oils, avocados and nuts.
• Cut back on dairy products and sugar, except for natural sugars in fruit.
• Choose lean meat and poultry in limited amounts.
• Cut down on alcohol and drop fast foods altogether!
#4 Get active and stay active
Studies show that people who maintain their weight loss over the long term get regular physical activity.
While you can lose weight with the right food choices alone, regular physical activity and calorie restrictions can help give you an extra edge in weight loss. Regular exercise can help burn off the excess calories you can't cut through diet alone.
Other than weight-loss, regular exercise also offers numerous health benefits such as boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.
One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking or swimming— for at least 30 minutes most days of the week.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. Park further away to walk to your destination, make several trips up and down the stairs instead of using an elevator or core exercises while watching TV.
Top picks of devices to help you enjoy your workouts daily, include:
Sony Singapore NW-WS623 / WS623 Waterproof Walkman Headphones with BLUETOOTH Wireless Technology
Key features:
- Durable and tough
- Great for swimming and sweating it out daily
- Stream music and audio files wirelessly from your phone
- Up to 16GB for audio storage
Kingsmith WalkingPad Foldable Treadmill R2 Pro [+ Global Ed, Brushless Motor, 1.25hp, 12km/h, Home Gym, Cardio ]
Key features:
- Two modes - running & walking
- Brushless motor to reduce noise
- Very easy to operate
- Maximum load 110kg
This is great for keeping your heart rate up while watching YouTube marathons. Also great for days to have a long walk, without worrying about the sun or rain. Lastly, it's way smaller than conventional treadmills that you find in gyms so it fits any cozy apartment or room easily.
More info, click here.
Invest in a great pair of trainers to stay motivated! Here's the top pick:
Adidas SL20.3 - Women Running Shoes (Core Black/Cloud White/Grey Two) GY0561
Big plus point! These ultra-lightweight running shoes are made in part with recycled materials.
Your run is a sum of all the challenges you've overcome and all the goals you're chasing. Strive for progress every time you lace into these adidas running shoes. The upper is zoned for flex and support to give a secure feel through speed work and endurance training. Snappy Lightstrike cushioning helps you push the pace.
Shopee rating: 5.0 / 5
For more info, click here.
#5 Change your point of view
If you want long-term, successful weight management, eating right and regular exercise habits must become a new way of life.
• Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
• Assess your personal challenges to weight loss and work out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
Remember that you're planning to change your life, so long term weight loss won't happen all at once. Setbacks are likely to happen, but keep going and just start fresh the next day.
Do be kind to yourself and the results will be worth it.
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