5 Simple Tips to Kick-Start Your Weight Loss Journey
You can’t just do one thing to lose weight and expect results overnight. A lot of things have to happen all at once, which can be confusing and overwhelming when you don’t know where to start or what to change first. These five simple tips can help you get started on your weight loss journey and kick-start your weight loss success! 1) Set a Realistic Goal Realistically, you should never expect to lose more than two pounds per week. Setting a goal that is too high may lead you to be discouraged if you don't see results as quickly as you anticipated. Furthermore, it is important not to focus solely on the number of pounds lost but rather on your body mass index (BMI). Losing weight can help bring your BMI into a healthy range and reduce your risk for a variety of diseases including heart disease and type 2 diabetes. The next step in setting a realistic goal is to calculate what weight you would like to reach. Determine your current weight and height, then calculate your target BMI. You can do this by dividing your current weight by the square of your height (weight in kilograms divided by height in meters squared) then multiplying this number by 25 or 30 according to whether you want a target BMI between 25 or 30 respectively. Once calculated, subtract this number from the total amount you are aiming for and set that as your new realistic goal! For example, let's say a person weighs 175 pounds and they are looking to reach 120 pounds. In order to maintain their current weight they should have a BMI of 21. But since they're shooting for 120 pounds, their new goal is 106 lbs., which has an optimal BMI of 19.2. 2) Cut Out processed Foods Processed foods are not only unhealthy for your body, but they make it difficult for you to keep track of what you're eating. Cut out these foods from your diet and start cooking more at home. Choose whole grains like quinoa or brown rice as a substitute for white breads, pastas, and baked goods. These foods contain more fiber than their processed counterparts and will keep you feeling fuller longer. Include vegetables in every meal that you can. Vegetables contain vitamins and minerals that give your immune system an extra boost. You'll also have better digestion if you consume the recommended amount of vegetables per day. Drink Plenty Of Water: Drink water instead of sodas or other sugary beverages. When you drink water, it keeps you hydrated and helps flush toxins from the body. You'll feel better overall when drinking plenty of water because this will help prevent headaches and constipation issues. It's important to stay hydrated during the summer months so you don't get dehydrated on those long days outside. One thing people often forget about is how much energy it takes for our bodies to process calories . 3) Find a Workout Routine You Enjoy When it comes to losing weight, some people think that the key is solely in eating less and exercising more. While this is true, it's also important that you enjoy what you're doing. If you don't like running on a treadmill or lifting weights, then stop! There are plenty of other ways for you to get active and lose weight. Plus, if your workout routine feels like a chore, then it's not going to be sustainable in the long-term. So, find something you love to do, and make sure that it challenges your body while still feeling manageable. For instance, try an outdoor boot camp class with friends, taking walks around your neighborhood with loved ones after dinner time, or practicing yoga every day at home! You can even play sports such as basketball, soccer, tennis, volleyball, or even softball! If you have any health issues or limitations that prohibit certain physical activities from being a good fit for you (e.g., joint pain), consult your doctor before starting anything new so they can help tailor an exercise plan just for you. 4) Drink Lots of Water
 One of the easiest ways to lose weight is by drinking lots of water. It has been scientifically proven that by drinking just one glass of water before meals can help you eat less and feel fuller, which will lead to weight loss. And if you're worried about not being able to have a coffee or soda drink because of caffeine withdrawal symptoms, be sure to drink decaffeinated coffee or tea or seltzer water instead. , Drink Plenty of Water: Drinking plenty of water on a daily basis can also be an easy way for people trying to lose weight. Studies show that those who drink at least eight glasses of water every day tend to have a lower body mass index than those who don't. Just be sure to avoid caffeinated beverages while doing this, as they are diuretics (meaning they dehydrate your body) and hinder weight loss efforts. You should also consider the type of water you consume. Bottled waters with no calories like Deer Park Sparkling Natural Spring Water contain minerals like calcium and magnesium, which are important for healthy bones. Distilled water contains no minerals, so it's best to drink purified tap water or mineral/purified bottled waters like Perrier/Nestle Pure Life Purified Natural Spring Water or Aquafina Purified Water when working towards your weight loss goals. 5) Meal Prep Meal prepping is a great way to stay on track with your weight loss goals. Create a meal plan for the week and buy all the ingredients you need. Cook them in bulk or divide them into individual portions that you can take out of the freezer as needed. This will save you time, money and keep your kitchen from being cluttered. Plus, if you make healthy food ahead of time it's less likely that you'll want to order takeout or eat junk when hunger strikes. Don't Waste Time: Eating slowly takes about 20 minutes per sitting, but we often consume our food in just a few minutes because we’re busy, distracted or eating while doing other things like watching TV. As a result, we don't realize how full we are until long after our stomachs have been stretched past their capacity. So slow down! Take smaller bites, put your fork down between each one and enjoy your food instead of inhaling it so quickly.