Losing weight isn’t about fad diets or quick fixes; it’s about incorporating sustainable habits and staying consistent. Here’s the unfiltered truth on how to shed pounds effectively and stick to your goals.
1. Set Realistic Goals
Let go of unrealistic expectations like losing 10+ pounds in a week or just focusing solely on looks. You will need to start small, be realistic, and make living a healthy lifestyle the main priority. We’ve all been there: we want to lose weight as quickly as possible, look amazing, and keep the weight off forever. Well, my friend, the honest truth is the only way to take the weight off and keep it off is by aiming for steady, gradual progress rather than drastic changes. This is what sets the stage for sustainable weight loss. Start by aiming for a pound a week, if you lose more, great! As long as you are taking it slow and making health habits a priority, the weight will come off in time. Not what most people want to hear, including me, but that is the truth.
2. Create a Practical Plan
Craft a plan that’s feasible for YOUR life. Don’t follow someone else’s regimen blindly. Design a diet and exercise routine that fits your schedule, preferences, and health needs. For example, some people can wake up at 5 am, jump into a workout, and eat tons of small meals throughout their day. This does not work for me. So, I wake up at 7 am, get my kids ready for school, then devote 30-45 minutes to a workout, and I usually eat 2 meals a day because this is what works best and is sustainable for me. You will need to find your own regimen that you can consistently follow for the long term but as long as you incorporate exercise, healthy sleep habits, make smart nutritional choices, stay hydrated, and be intuned with your emotional health, you will be on the path to being a fitter, healthier version of yourself, and who doesn’t want that?
3. Eat Smart
Focus on nutrient-dense, whole foods. Stay away from processed foods as well as unhealthy oils like canola oil. Load up on veggies, lean proteins, and healthy fats. You will want to be mindful of portion sizes and be honest with yourself with how much you are consuming. If you tend to overeat, like I do, try preparing your portions and sticking to them ahead of time instead of mindlessly continuing to add to your plate or snacking all the time.
4. Move Your Body Consistently
No excuses—move your body regularly! Find workouts you actually enjoy. It could be dancing, hiking, weightlifting, or anything that gets you moving consistently. When I started my fitness journey, all I was able to do was walk but I kept walking every day, then added very basic strength training exercises, joined a gym, and started going to classes. Little by little, I made exercise an enjoyable activity that I truly look forward to each day! It gets easier, it gets funner, you just have to stick to it.
5. Track Your Progress
Keep tabs on your journey. Track your weight, body measurements, or fitness achievements. This helps you stay accountable and motivated as long as you are doing it from the right mindset. Seeing progress is absolutely motivating but always remember, it may not be as quick as you would like. Stay the course, invest in yourself, and you will reap the benefits in the long run!
6. Ditch the All-or-Nothing Mentality
Life happens. Accept it. You’ll have off days, and that’s okay. Don’t let one bad meal or missed workout throw you off track. Get back on the wagon—consistency trumps perfection!
7. Stay Hydrated
Drink lots of water! It doesn’t necessarily need to be 8 cups a day for each person but again, find the right amount that makes you feel hydrated and at your best. Adding a good electrolyte mix without artificial sugar and additives is best.
8. Build a Healthy Sleep Schedule
Be sure to go to bed at a reasonable time, typically 7-8 hours from when you need to get up in the morning. Your body and brain need to recharge at night just like your phone does.
9. Be Kind and Compassionate with Yourself
Check in with yourself and how you are feeling. Rest as needed and practice self-care.
10. Surround Yourself with Support
Find your tribe. Whether it’s friends, family, or online communities, having support keeps you accountable and motivated.
11. Kick Excuses to the Curb
Excuses won’t shed pounds. Stop saying “I’ll start tomorrow” or “I don’t have time.” Make health a priority and ditch the excuses.
12. Celebrate Every Win
Big or small, celebrate your achievements. Don’t wait until you reach your end goal. Every step towards a healthier you deserves recognition.
In Conclusion
Losing weight effectively isn’t rocket science—it’s about consistency and practicality. No gimmicks, no shortcuts. Build healthy habits, stick to them, and remember, slow progress is still progress.