Losing weight can be a difficult journey, and it's important to take it slow and steady. To achieve lasting results, you must focus on making small changes that will become habits over time and help you reach your goal in a healthy way. Here are five tips to help get you started on your journey toward slow and steady weight loss.
1. Track Your Calories
One of the best ways to keep track of your progress is by tracking your caloric intake. No matter what diet or eating philosophy you use to lose weight, you need to ensure that you consume fewer calories than you burn each day, which is essential for losing weight. Keeping track of what you eat also helps hold yourself accountable and makes it easier to identify any unhealthy eating patterns or habits that need to be changed.
2. Eat More Protein
Protein plays a key role in helping people lose weight because it keeps people fuller for longer periods, meaning you can consume fewer calories throughout the day. Additionally, protein helps build muscle mass, which boosts the metabolism and aids in burning more calories throughout the day, even when a person is not actively exercising. The current recommendation is 0.8 grams of protein per kilogram of body weight. In other words, an average 140-pound person would need to eat about 50 grams of protein a day. If you are not a fan of meat, there are plenty of foods that have protein, like dairy, nuts, and dark, leafy greens.
3. Incorporate Exercise Into Your Routine
Exercise is an important part of any successful weight loss plan, allowing you to burn extra calories. Exercise does not have to be intense, however. Depending on your goals, try finding an exercise routine that works for you, like walking outside, lifting weights at the gym, or swimming laps at the pool.
4. Drink Plenty of Water
Staying hydrated is essential for both physical health and mental well-being. Drinking plenty of water throughout the day can help regulate hunger levels by making you feel full faster while also keeping your body functioning properly by flushing out toxins from your systems. While you may have heard that eight cups per day is appropriate, experts state that you need more - much more. In fact, the current recommendation is that women should drink at least 11.5 cups of liquid (water and other beverages) per day, while men should drink 15.5 cups or more.
5. Get Enough Sleep
Finally, getting enough sleep is an often overlooked part of losing weight, but it is incredibly important. Not getting enough sleep can lead to a number of negative effects, including increased stress levels and a slower metabolism. Additionally, inadequate sleep can lead to difficulties with controlling hunger hormones and cause you to reach for sugary, unhealthy snacks. Adults should aim for seven or more hours of sleep each night to keep their hormones and metabolism in check.
By making small changes, you will be well on your way toward achieving slow and steady weight loss success. For more information about weight loss, reach out to a local clinic.