If you’re having a hard time maintaining a healthy weight, you are not alone. According to the Centers for Disease Control and Prevention, over 70% of Americans are overweight. Whether you need to lose a little or a lot, it can be overwhelming and difficult to know where to start. Always consult with a physician first, then consider these tips to help you get started on reaching the right number for you.
1. Drink More Water
It may sound simple, but drinking water has a significant impact on your weight and your overall health. Most adults don’t drink nearly enough water. In fact, while the mantra of “eight eight-ounce glasses a day” is a guideline for many, it’s really only a starting point. Even so, thousands still fall short.
Many factors determine how much water your body truly needs, including:
- Height
- Weight
- Age
- Health history
- Overall lifestyle habits
A hydration calculator can help you determine just how much you should aim for on a daily basis. Water keeps your vital systems functioning properly, helps you feel more satiated, and supports healthy energy levels, all of which can support weight loss.
2. Talk to an Expert About Your Weight Loss Options
Even with a nutritious diet and an active lifestyle, it can be tough to reach your goal weight. This is especially true if you need to lose more than 30 pounds and have dealt with weight problems long-term. Talk to an expert about which treatments are available to help you look and feel your best, such as weight loss surgery in Tampa. Some options can make it easier to eat less, feel full, and gain better control of your dietary habits.
3. Start Meal Planning
Without a meal plan in place, it’s all too easy to grab junk food or fast food in a pinch, consuming far more calories than your body needs. When you create a schedule based on your calendar, you can shop and prep ahead for more balanced meals that nourish your body and contain more of the nutrients you need. Meal planning enables you to create a menu that’s delicious, satisfying, and lower in all of the things that contribute to weight gain when consumed in excess, such as refined sugar, simple carbohydrates, and saturated fats.
4. Be Smart About When You Eat
When it comes to feeding your body properly, timing is key. Research has shown that people who skip breakfast are more likely to make poor dietary choices throughout the day, increasing the risks for weight gain. Snacking after dinner can also be problematic. You should still pay attention to your body’s hunger cues, but try to eat at the same times each day. Also, make breakfast a priority, eat dinner at least three hours before your typical bedtime, and stay out of the kitchen at night.
5. Get Your Body Moving
Exercise is essential if you want to maintain a healthy weight. It can certainly contribute to weight loss, especially for those who are less active to start with, but it also plays a pivotal role in keeping that weight off long-term. A good workout can help release endorphins and improve energy levels so you can stay more active overall. Also, making one good decision can encourage you to keep the healthy choices coming for the rest of the day.
6. Focus On Inclusion, not Just Exclusion
If you’re consuming a lot of high-calorie, over-processed foods and sugary drinks, it’s important to limit or eliminate these. However, focusing on what you’re giving up can feel discouraging and difficult. It may be helpful to start by consuming more of what your body needs first, such as plenty of fresh produce, whole grains, lean protein, and water. When you fill your plate with healthy choices, there tends to be less room for the things you don’t need. Also, when your body is well-nourished, there’s a good chance you won’t crave junk food quite as much.
Weight loss is a journey that takes plenty of commitment and support. Small changes can add up to a big difference, but be sure to consult with a professional for the help you need.
