The essence of losing weight is simple: you need to burn more calories than you take into your body. Of course, it is important to choose quality foods. A smaller amount does not mean a lower calorie intake! Getting started can be quite simple. Replace fruit juices with water and car rides with a 20-minute walk.
If it’s so simple, then why do so many fail?
Because weight gain and loss are influenced by many more factors than just calories and exercise. Once you decide to make a change, you have to stick to the plan no matter what is going on in your life. Changes are difficult, it is difficult to erase old habits, so be prepared to work, suffer, give up and persevere. If you’re not ready for it, it’s going to be damn hard.
10 simple tips:
1. Deciding to live a healthy life just because of the pounds
What happens if you choose to live a healthy life just to lose weight? When the number on the scale won’t budge, you’ll give up. Losing weight is a long-term process and without the right motivation there will be no results.
You will not lose weight without regular physical activity. Which does not mean that you have to train for hours every day, but rather that you plan your training time wisely. Find an activity that you like, because that way you will definitely persevere and at the same time enjoy the recreation. Persistence for the things you love to do will not go away quickly. You know, it doesn’t matter where you practice as long as you do it .
Replace unhealthy food with healthy and above all better quality food. Take the time to check the ingredients of the product you are buying. Take the time to prepare your meal. Give up extra portions and snacks. Learn about food – read and educate yourself Sometimes a seemingly smaller amount of food means more calories, so it’s a good idea to educate yourself about food. That’s the only way you’ll know for sure what’s on your plate. Diets are only a temporary solution, which in most cases do not work. Why? Because they only last for a certain period. When this period ends, you go back to the old way of eating, which was the culprit in the first place for your extra pounds.
A healthy way of eating is a ‘diet’ that never ends.
Your lifestyle will also need a change. Not overnight, start with small steps: Get up earlier in the morning and prepare breakfast or do some simple exercises. Use your free time to exercise or go for a walk instead of sitting in front of the TV. If there is no other way, set a limit for yourself – how much time you will spend watching TV and how much time you will spend sitting in front of the computer. Use the rest of the time for various activities. If you like to be tempted by treats, just don’t buy them and don’t fill the fridge with them Don’t look for excuses! Work, family, obligations… should not be the reason for your unhealthy life. Since your daily responsibilities are so pressing, you have to use your free time wisely. If you still persist in making excuses, then don’t expect results.
Business lunches and dinners, birthday parties, a vending machine in the office, visiting your parents… Do you only do it because someone else “forces” you to do it? If you are determined to change your lifestyle and diet, then you must say NO. What about at home? Surround yourself with things that will make your journey to a healthier life and fewer pounds easier, not harder. On the way from the living room to the kitchen, you should, for example, there is a huge bowl of fruit to remind you of your destination.
Do you quickly forget ‘hello’ in society? If the company is right, it can actually be of great help to you. Here, it is especially important how your partner (or the whole family) reacts to your decision. If he respects her and is willing to cooperate, that’s more than enough. Surround yourself with people who will encourage and support you and walk away from those who constantly offer you candy and don’t care about your decision. Friends who live the life you are currently striving for are a great idea.
If you are one of those who reach for food due to stress, depression, bad mood… it will be difficult for you to reach your goal. Do not console yourself with food, choose a different way of relaxation.
Set your goal too high and you are guaranteed to fail. Plus, it’s hard to lose weight if all you think about all the time is that you’ll never succeed. Goals should be realistic. What is realistic varies from person to person, of course. It is best to set a long-term goal, and then focus on daily or weekly goals. The weekly goal can be e.g. I will do cardio 3 times a week and eat an apple instead of biscuits every day.
Unpredictable situations will be the real test. Of course, there will be days when you stay at work longer than you’d like, or you have to run errands that you didn’t plan for that day, right around the time you reserved for exercise. This is precisely why it is important to know how to adapt. What can you do?
- Take your sports equipment with you so you can casually stop in the park and run at least a kilometer or so. Keep healthy snacks with you – for those times when there won’t be time to jump home and have a meal before training. Don’t miss a workout – even though part of the time you planned for training was spent on other commitments. But who said you have to exercise for exactly 45 minutes? Why not 15?
10. Ready to lose
Not every day is going to be perfect. When you’re having a good day, you’ll eat fruit and make a salad for lunch, when you’re having a bad day, you’ll get up late, forget breakfast, crave pizza and skip your workout. This can happen to anyone. In the end, the only thing that matters is that you don’t throw the gun in the corn and keep going. We repeat once again – you must understand that losing weight or changing your life is a complex and long-term process.