If there is one thing many of us are always trying to look at ways to change, it’s our figures. While many of jump on fad diets to shift the pounds, they very rarely work long-term.
As we navigate through 2023, you may decide it’s time to take your health seriously, shed the pounds, and embrace a healthier, fitter you. This isn’t just about getting into your favourite pair of jeans or looking fantastic in photos. Instead, it’s about enhancing your overall wellbeing and quality of life. Amidst a plethora of trendy diets, fitness apps, and miracle pills, embarking on a weight loss journey can seem like a maze. To make things easier, here is an up-to-date guide on strategies you can try out that could see you shift weight quicker than you first thought.
Recognise Your Unique Body
The beauty of being a human being is we are all completely different. Each person has a different metabolic rate, meaning what works for your friend may not work for you. The first step you should take is to book a GP appointment. They can assess your overall health, provide advice on diet and exercise routines, as well as rule out any underlying health conditions that may be impacting your weight.
While your GP guides you with the basics, you must listen to your body in the process too. This involves understanding your hunger cues, recognising foods that make you feel good and those that do anything but, and knowing your physical strengths and limitations. Ultimately, the goal is to create a sustainable lifestyle change rather than a quick fix.
Embrace a Balanced Diet
Contrary to popular belief, weight loss isn’t about sticking to broccoli for every meal or foregoing your dinner. It’s all about balance. Incorporate a variety of foods from all the food groups. This includes proteins, vegetables, and yes, even fats! The good kind that is, like olive oil and avocados.
A balanced diet can not only help you shed the pounds but fuel your body with essential nutrients. Try to incorporate locally sourced, fresh produce into your diet. This step isn’t only great for your body and the environment, but you’ll be supporting local suppliers too. Altering your diet isn’t going to happen overnight. But, when you start to make subtle changes, you should start to see the weight coming off.
Consider Medicines and Injections
If you find you’ve tried just about every fad diet going to no avail, you may have got yourself in a rut and aren’t sure what steps to take going forward to shift the weight. There are other avenues you can go down which could help you achieve your targets, like taking certain medications or looking into injections.
Regarding the latter, weight loss injections work by making you feel fuller and less hungry. Village Pharmacy Charlton have a guide on weight loss injections and products like Saxenda, which could assist you in achieving your weight loss goals.
Understand Portion Sizes
Although eating a variety of foods is a must, so is understanding portion sizes. The next time you make lunch or dinner, take a closer look at how much food you’re piling on your plate. If you’re overloading your plate with food, it’s time to take action. A handy tip is to use smaller bowls and plates to control your portion sizes naturally. Also, half of your plate should be filled with fruits and vegetables. The other side should include proteins and whole grains.
Also, mindful eating goes a long way toward managing portion sizes. This involves eating slowly, savouring every bite, and actually appreciating your meal. If you’re known to wolf down your food, you’re not going to have the best experience! Taking your time to eat will stop you from overeating, not to mention feeling bloated and lethargic.
Keep Hydrated
In many situations, we confuse thirst for hunger. Unfortunately, this can quickly lead to overeating. You need to be drinking water from the moment you get up to going to bed. Doing so will keep you hydrated and aid digestion. This is brilliant news for keeping hunger pangs at bay.
Watermelon, cucumber, and strawberries are great additions you can add into your diet that are full of water. Just be mindful of sugary drinks. While we’re all guilty of sipping on a coca cola can or two, they’re full of extra calories and sugar that don’t provide much nutritional value. Try and see them as a treat, rather than the norm.
Exercise, Exercise, Exercise
We appreciate this one may sound obvious, but we must include it! Eating right coupled with regular exercise goes a long way in losing weight. You need to aim for a blend of cardio activities like cycling or walking, as well as strength training exercises. Try and do at least 30 minutes of exercise each day. Trust us, you’ll feel the benefits!
You need to pick an activity that fills you with joy, rather than fear and dread. Lots of people take up hobbies or dancing, which can provide lots of fun while aiding in your weight loss journey. Having activities you look forward to doing will keep your spirits up too.
Leverage Technology
Unlike in the decades when you’d have to get textbooks to learn how to lose weight, technology continues to advance. In 2023 and going forward, there are lots of weight loss apps you can download. These are brilliant for tracking your food intake, exercise, and even provide tailored meal plans. You may want to go one step further and invest in a fitness tracker. This device can be a fun and motivating way to monitor your progress.
Although technology is a brilliant aid, don’t let it dictate your self-worth. It’s completely normal for your weight to go up and down. Also, progress is going to take time! In a nutshell, technology is a tool designed to assist you on your journey, not define you as a person.
Take Care of Your Mental Health
While we put a primary focus on physical actions to lose weight, it’s just as important to pay attention to what’s going on in your brain. For example, if you aren’t getting a good night’s sleep, this can hinder your weight loss journey. Too much stress can also impact how much weight you shift. With that said, you need to be practising mindfulness, trying out deep breathing techniques, and even partaking in a spot of yoga to keep stress levels in check. Try and get between 7 and 9 hours of shuteye each night. This gives your body a chance to rest and regenerate.
The journey to losing weight can feel lonely at times too. If you’re struggling to stay on top of things, don’t be afraid to speak to loved ones. They’re there to help and support you along the way. You may prefer to reach out to your GP who can provide mental health support and guidance.
Shedding those extra pounds needn’t be an impossible feat. It’s going to take time to reach your fitness goals. However, if you take any of our words of wisdom above into account, they should be a huge help in getting you to your weight loss goals.