The beginning of a new year is an excellent time to adopt better lifestyle habits. Setting clear and realistic goals from the beginning will help you know the best way to get to where you want to be in terms of health.
One of the topics that generate the most questions when it comes to making positive changes for your health is weight: What strategies are there to lose weight in a healthy way? How do I monitor my progress? What eating habits are healthy? What physical activities improve my overall health? But don’t feel overwhelmed, we’ll answer all your questions here.
The first thing to ask yourself is whether you really need to lose weight. As we explained here, it is normal to have some temporary weight fluctuations due to changes in your life. Also, you must remember that there are many reasons that can be behind a change in your weight that are not necessarily an unhealthy diet or a sedentary lifestyle.
Therefore, it is best to see a doctor before trying to lose weight. It is important to rule out possible medical underlying conditions such as thyroid problems. In addition, with medical guidance, you will know what your ideal weight is and what habits you should adopt to reach and maintain it.
That being said, we will dedicate this article to giving you some tips in case all you need to do is make some lifestyle changes to reach your optimal weight.
Set a Realistic Goal Weight
The first step is to decide on a weight goal. This should be realistic and should be set according to your own body. There are several factors to consider in determining your target weight, including:
- Your starting weight
- Your height
- Your build
- Your family history/genetics
- Past history of weight fluctuation
Keeping these facts in mind will help you make a plan to reach your goal, monitor your progress, and do it in a healthy and gradual way. Remember that losing weight in an accelerated manner can be dangerous as it can affect your immune system, cause nutritional deficiencies and loss of muscle mass, and slow your metabolism.
Successful Weight Loss Strategies
The best way to make your weight loss journey successful and healthy is to gradually make changes to your routine. The real goal is a long-term improvement in your health and not just reaching a certain number.
We know that making changes to your routine can be challenging. But don’t worry, the good news is that you don’t need to make drastic changes. We’ll give you some strategies for adopting healthier eating that have proven to be very effective.
- Eat regular meals. Don’t skip meals; this could affect your metabolism, make you miss out on essential nutrients, and make it more likely that you’ll end up overeating to compensate. Instead, plan set meal times for every day that fit your schedule.
- Incorporate fruits, vegetables, and healthy fats into your diet. They are full of vitamins and minerals that your body needs to function properly. They are also rich in fiber, which helps you feel full, improves your digestion, and lowers your cholesterol and blood sugar. Some foods you can include in your daily meals are: avocado, spinach, carrots, grains, cucumber, fish, nuts, seeds, fish, papaya, pineapple, and olives.
- Try mindful eating. When you’re eating, avoid distractions such as your cell phone or TV. Instead, focus on your food, its aroma, taste, texture, and temperature. Pay attention to how your body reacts to the food you are eating. This will help you better understand the signals your body gives you when you feel hungry or when you feel full. In addition, you will learn to make healthier food choices because you will notice that your body responds better when you give it a healthy meal than when you give it fast food.
In order to live a healthier life, you should also include intentional physical activity in your routine. Exercising will not only help you lose weight, but it will also lower your blood pressure, strengthen your cardiovascular system, and improve your mental health. However, it is best to incorporate physical activity into your day gradually if you are not used to exercising. Ideally, you should reach a point where you do an hour of moderate-intense physical activity. You don’t necessarily have to go to the gym for this. You can take brisk walks, take the stairs instead of the elevator, walk your dog, or dance. The important thing is that these activities fit into your schedule and that it is realistic for you to do them in your day-to-day life. The idea is to make it a habit that you incorporate into your life.
Ways to Monitor Weight Loss Progress
There are many ways to monitor your progress. It is best to use a combination of them to get a more complete picture of your improvement. Keep in mind that many aspects of your life change when you adopt healthier habits, so it’s important to pay attention to your whole body.
One of the most commonly used ways to monitor your progress is to keep track of your weight and waist measurement. However, this strategy can be incomplete and can miss the real goal: having a healthy body. Remember that the main goal is to lead a healthy life, not to reach a certain number.
Fortunately, there are other ways to monitor your progress besides the scale and measuring tape, including:
- Notice how, over time, you stop getting sick so often with colds and flu; a nutritious diet will give your immune system a boost.
- Analyze the level of effort it takes you to do physical activity; you will surely feel that it becomes easier to complete your exercise routine over time.
- Take note of how your sleep quality improves. Exercising regularly and eating well will help you rest better because you will be tired at the end of the day and will not suffer from reflux, indigestion, or other conditions that can affect your sleep.
- Keep track of your mood and energy levels. You’ll find that your mental and emotional state will improve significantly and you’ll have more energy throughout the day.
- Notice that you have regular bowel movements. Maintaining a healthy diet will help prevent stomach problems such as constipation.
Taking care of your body is one of the most rewarding resolutions you can set for yourself. By adopting healthy eating habits and exercising regularly, you will feel better physically and mentally. You will also reduce your risk of potentially dangerous conditions and diseases such as diabetes or high blood pressure.
However, keep in mind that the goal is to strengthen your body, not to lose weight. It is recommended to seek medical guidance whenever you want to modify your habits to improve your health. That’s why, at DFW Family Clinic, we have doctors who specialize in weight management. Schedule your appointment now to start your weight loss journey and transform your life.
