Kick start your weight loss journey for 2023
Kick start your weight loss journey for 2023. Have you resolved to lose weight and get fit? If so, congratulations! Losing weight is a great way to improve your health and live longer. But before you get started, there are some important things to consider. The first step in any successful weight loss journey is setting realistic goals and knowing how to achieve them. We’ve put together this list of essential tips for starting your journey toward a fitter future:
Be honest with yourself
So here we are, at the beginning of your weight loss journey. Now that you’ve decided to make a change, it’s time to get honest with yourself about your current habits and lifestyle.
- How much do I weigh?
- What do I eat?
- How much physical activity do I get?
Once you know this information, it’ll be easier for you to set goals and come up with strategies for reaching them. For example: if your goal is to lose ten pounds by the end of June and exercise three times a week before dinner, then knowing how much weight you want to lose will help you set smaller goals along the way—like losing one pound per month or exercising 5 times per month—which can help keep up momentum as well as stay focused on what really matters (losing weight!) instead of just thinking about how long until June ends!
Make a Plan
Before you start, it’s important to have a plan. A great way to make sure you stay on track is by breaking down your goals into small steps.
You can also help yourself by writing down your plan and making lists of healthy foods and exercise options. Make sure that the tools needed for success are available and accessible (e.g., weights, gym membership).
Take Small Steps
When you look at a mountain and think, “I want to climb that mountain”, do you get excited by the prospect of taking on such an enormous task? Probably not! Instead of setting out to climb Everest, let’s break it down into small steps.
If your goal is to lose weight, start by changing one meal a day. Maybe it’s breakfast; maybe it’s lunch or dinner. Whatever meal works for your schedule, don’t make any drastic changes like eliminating all breads or reducing calories drastically for two days straight (that will only lead to more cravings!). Instead, try cutting out one item from each meal: no more butter on my toast in the morning and no French fries with lunch today—instead I’ll have a salad with chicken breast and light dressing instead of my regular burger combo meal at McDonald’s (which includes fries). That way I’m still eating well but getting less fat—and feeling better about myself too!
Now that you understand how to make the right food choices, it’s time to start moving. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week (or 75 minutes of vigorous exercise) for adults with no health problems. If you’re overweight or obese, they suggest even more physical activity: at least 300 minutes a week in addition to your usual daily activities.
If you’re just starting out on your weight loss journey and can’t commit to that much exercise yet, don’t worry; any amount is better than nothing! Try setting aside just 10 minutes each day for physical activity—that’s about what it takes to walk briskly for 5 miles—and go from there. Remember that regular exercise helps reduce stress levels and improves sleep quality, so even if it doesn’t seem like much now, those little things add up over time!
Set a Goal
The first step in setting yourself up for success is to set a realistic goal. If you have 50 pounds to lose, then it’s probably not realistic to think that you can drop 10 pounds in the first week. However, if you have only 5 pounds to lose, then a pound a week seems reasonable and achievable.
Setting goals that are too lofty or unrealistic will only discourage you from sticking with your plan. It’s better to start small and build from there than try to do too much at once and wind up giving up altogether.
Make sure that the goal is something specific as well—don’t just say “I want to lose weight”. That won’t help anyone! Instead, try something like “I want my jeans size down two sizes by December 15th”, or “I want my blood pressure under 120/80 by July 1st”. Make sure what kind of results matter most for YOU personally; this will be different for everyone depending on health concerns etc., but it should definitely be specific so there isn’t any room left open for interpretation later on down the road when things get tough (and they will!).
Once you’ve set an attainable goal that addresses what matters most about YOUR weight loss journey specifically (not someone else’s!), write it down somewhere where everyone can see it every day: maybe on your refrigerator door with some strong magnets so no one ever forgets about its importance; or maybe even print off several copies which might work better depending on how many people live under one roof together.”
Drink more Water
The most common mistake people make when trying to lose weight is not drinking enough water. The fact is that the majority of us don’t drink enough fluids, and this can lead to dehydration. Your body needs at least 2L per day, which includes any caffeinated or alcoholic beverages you consume.
Water helps flush out toxins from your system and also makes you feel full—helping you eat less food overall! If you drink water before meals it will help prevent overeating too because it fills up your stomach without adding calories (and if anything it’s calorie-free!).
Drinking more water has also been shown to increase metabolism by speeding up the digestive process, making it easier for your body to use what you eat as fuel instead of storing it as fat. Lastly but not least: there are many benefits associated with being well hydrated!
Avoid temptation by:
- Not keeping unhealthy food in the house.
- Planning your meals in advance so you’re not tempted by fast food or junk food in the moment.
- Avoiding places that sell unhealthy food (like convenience stores).
- Eating a healthy snack before going you go food shopping, so you’re not enticed by all those delicious treats!
Track your Progress
- Track your progress. This is a big one and maybe the most important thing you can do to stay motivated. Start by tracking your weight every day or at least once or twice a week, then marking down what you eat as well as how many calories you are taking in each day. Keep this information in a journal or on your phone so that you don’t forget to write it down! There are some great apps out there that will keep you on track, and even suggest meals based on how many calories you want to take in.
- Use fitness trackers to help keep track of how active you are throughout the day and make sure that you get your recommended amount of activity each day (or at least try!). Fitness trackers help set goals for steps walked/run, miles ridden, calories burned, etc., which will also help keep things fun and interesting as well as provide motivation when needed!
You CAN lose weight without starving yourself.
The most important thing you can do is start small and make gradual changes over time. There is no need to lose weight quickly; in fact, this will only lead to failure. If you are trying so hard that it hurts your body or makes you feel run down, then take a step back and look at what’s really going on.
If you’re working out too much but eating the same amount as before (or less), then yes—you’ll lose weight fast! However, the reason why many people fail their weight loss goals is because they overdo it during exercise sessions and then don’t make up for it by eating enough calories afterward. A better idea would be to start out exercising lightly until your body gets used to being active again and then increase your intensity gradually each week until your goal level of activity has been reached.
It’s also important not to skip meals because this can cause our bodies stress which leads us into overeating when we finally sit down for dinner later on! The best way is doing some light exercise before breakfast while still having something small like toast with jam or cereal with milk instead.
Let’s be honest, losing weight can seem like a scary and complicated task. But it doesn’t have to be! The most important thing is to remember that you are in charge of your own body, the choices you make, and the lifestyle that you lead.
If you want support on your journey please talk to us and we can help your 2023 weight loss journey be an epic success.