Losing weight is not always easy, but with the right mindset, a positive attitude, and some helpful tips, you can reach your goals and be healthy.
Many choose to try fad/crash diets and lose a lot of weight, only to gain it all back within a year or two. You can make a few simple tweaks to your daily diet and lifestyle to help you lose weight safely and keep it off.
It’s important to note that losing weight is something you do for yourself, not to please others. If you’re doing it for the latter, you will surely fail.
15 ways to lose weight safely and keep it off
I think it’s important to lose weight safely and mindfully. This way, you are more likely to reach your weight loss goal, keep the weight off, and adapt to a new way of living and eating.
Here are 15 ways to help you lose weight safely and keep it off if you stick to this plan diligently.
Set Realistic Goals
This is the number one tip because it’s so important to be realistic!
Start with small goals that are challenging but not overwhelming or too farfetched. This will help you stay motivated and focused. Think about why you are on this weight loss journey.
If your goals are too high and you don’t reach them, you will likely become frustrated, be hard on yourself, and ultimately, give up. Aim to lose 1-3 pounds a week first and go from there.
Create a Food Diary
Writing down everything you eat and when you eat it can help you see patterns and make healthier choices. The diary helps you understand your eating habits.
It can help you see in detail what and how much you consume. Once you know this, you can improve your habits and diet and get on track to lose weight safely.
Drink More Water
Water is essential for weight loss and overall health. Aim to drink at least eight glasses of water a day.
It will help suppress your appetite, boost your metabolism, and hydrate you when you exercise, all of which could contribute to your weight loss results.
If you’re not a fan of plain water, spritz some lemon/lime/cucumber/mint, or other natural flavours in it.
Cut Out Processed Foods
Processed foods are high in calories, sugar, and unhealthy fats. They are basically the devil. Avoid them as much as possible.
Many sites (keto sites are great for this) offer substitutes for the highly processed foods you love, such as pizza, cake, donuts, cookies, etc.
Eat More Protein
Eating more protein helps you feel full and satisfied, reducing cravings and appetite.
If you want to lose weight, you can aim for a daily protein intake between 0.73 and 1 grams per pound of your body weight. Eating a high-protein diet can help you lose weight. Protein can be found in:
- lean meats,
- fish,
- nuts,
- eggs,
- milk,
- cheese,
- tofu,
- beans
Reduce Your Carb Intake
Cutting back on carbs can lead to significant weight loss. Try swapping out bad carbs for fruits and vegetables.
For example, if you’re craving something sweet like a cookie or donut, reach for some fruits instead. Reducing your carbohydrate intake can be very beneficial for fat reduction, including belly fat.
Get Moving
Cardio burns calories and helps you lose weight safely; aim for 30 minutes of cardio a day. Remember, cardio doesn’t mean running a 10 km marathon. It could be as simple as a walk.
The best types of cardio to aid in weight loss are low-impact, low-intensity cardio like rowing, incline walking, rope jumping, biking, or HIIT workouts.
You can also try weight training.
Get Enough Sleep
Getting the proper amount of sleep is important for weight loss. Aim for at least 7-8 hours of sleep a night. Many women who suffer from insomnia have poor eating habits because of poor sleep patterns, which, in turn, leads to weight gain.
Try using all-natural supplements to help you sleep.
Join a Support Group
Joining a support group can provide you with motivation, accountability, and support. When more people are doing what you’re doing, you may feel like they have your back and try to keep up.
You can also look for an accountability buddy. This way, you can cheer each other on, offer/receive support, and celebrate together.
Manage Stress
Stress can lead to overeating and weight gain. Many of us are emotional eaters which is why we are here today looking to lose weight safely.
If you are constantly stressed out, talk to someone about stress management techniques. You can also try meditating or journaling to control your stress and feel calmer.
healthy snacks
Snacking can aid in weight loss, but make sure to choose healthy snacks like nuts, seeds, and fruits or any food. These types of snack foods will fill you up with a low-calorie intake.
It’s ok to snack midday or after dinner (keep your last snack at least 3 hours before bedtime) just make sure to eat healthy snacks.
Eat Slowly
Eating slowly can help you feel fuller faster and reduce overeating. You need to chew your food thoroughly before swallowing.
Think of how you feel when you eat fast. First, we tend to eat more when we eat fast because we haven’t given our brain time to say, ‘Wait, that’s enough, I’m full.’ The slower you eat, the better.
Cut out sugar
All sugar. We all know sugar is the devil, yet we still eat it. If you have a sweet tooth (like I do), aim for sugar-free treats, sodas, etc. While there is much debate on how good or bad they are for you, they are definitely better than sugar.
If sugar is the first ingredient listed on the back of the package, put it down. Sugar will thwart your weight loss plans.
Stay Consistent
Consistency is key to weight loss. Stay committed to your goals and avoid giving up. You may not see immediate results, so be patient.
It will not be easy to make all these changes, but these are total lifestyle changes. You’re overhauling your entire life. Remember, you’re worth it. Stay the course.
Reward Yourself
Celebrate your successes along the way. When you reach your milestones, treat yourself to a massage, spa day, or a new outfit.
Tell your friends and family about your goals so that they can also participate in rewarding you.
final thoughts on how to lose weight safely
Losing weight is not easy, but we all know it’s possible.
By making small lifestyle changes, replacing bad habits with healthy habits, and staying committed to your goals, you can lose weight safely and quickly.
Remember to be kind to yourself, acknowledge your successes, and stay motivated. With these 15 tips, you can achieve your weight loss goals and create a happier, healthier you.
