You have big goals, transformations you want to make. There is so much knowledge to learn and a big journey to conquer. It’s easy to overdo it and quickly become overwhelmed. To help any newcomers, I’m going to provide healthy weight loss tips for beginners.
1. Track your calories
Changing what you eat is awesome! It a great place to start, for example from fast food to home made.
Too bad I see a lot of people expect that to be the only change that’s needed to get results.
To actually lose weight, there is one simple rule of thumb. You need to use more energy then you eat every single day.
So whether you eat 500 calories worth of mac and cheese or 500 of broccoli, its still 500 calories.
To lose a pound you need to be in a 3500 calorie DEFICIT. That means a loss of 500 calories everyday of the week.
That’s why its pretty important to track what you bring in.
Find somewhere you can log your food. Use a journal or an app like MyFitnessPal.
Use a calorie calculator to estimate what you should be eating. (MyFitnessPal has one built in)
Get accurate measuring instruments like measuring cups and spoons or a food scale.
Track your food and use the nutrition labels to get recommended serving sizes!
You don’t need to track forever, do it for a week or 2 and you’ll be able to get a good grasp on how much you should be eating.
2. cut out empty calories
So you understand how much food to eat, it might have come off as really challenging. Eating less can be hard, can of soda has 140 calories by itself! That’s a big part of your day!
That soda isn’t very filling nor does it have much nutritional value.
Start cutting out those empty sources of calories and your day can become easier.
It doesn’t take much for your body to break down sugar so it’s not going to really keep you full either.
Choosing unprocessed foods is an easy solution.
It;s generally takes longer for your body to digest and will keep you filling fuller.
So even though you are eating less. you might end up feeling as if its the opposite.
3. eat more protein
Speaking of feeling fuller, did you know that out of carbs, fats and proteins, protein takes the longest to digest by far?
If you really want to maximize the foods that will keep you feeling the fullest, add protein dense foods to your diet like fish and chicken breast.
Aside from feeling fuller, protein is essential to building your body. It’s 100% necessary to eat protein if you want to have any kind of noticeable improvement in your muscle.
4. move more throughout the day
Ok so now you are eating the right amount, and the right things. You are creating a good deficit with food.
So how about making the deficit bigger without eating less, or keeping it the same while eating more?
This is where exercise comes into play.
By moving more throughout the day you can of course use more energy, this leaves you more room to use for food.
If you want to speed up the process, exercise can be a great way to burn some extra calories every week.
You can choose to do things like running, the average person burns between 80 and 140 calories running a mile.
You can also make it less intense by setting up reminders for yourself to get up more often through the day, to get chores done, just walk around the house or even going outside for a short stroll around the block.
These things add up, they might not seem like much in the moment, but over time, they can make a big difference in the end result.
5. track progress
On your journey, you are going to have inconsistent days. For a number of reasons, some days you are going to feel like you backtracked, and others you are going to feel like you made a humongous jump in progress.
You can’t get rid of these days without really being strict about everything in your day. So a good alternative is to keep track of your progress.
Record your weight everyday, no matter what each individual day’s outcome is, as long as your weekly average goes down, you can assure yourself you made a change.
Again, this can be easily done with MyFitnessPal, you can also use a journal which is nice for those who enjoy pen and paper.
6. Have realistic expectations with these healthy weight loss tips
When you have all your habits under control, you have to put it all in motion and really work for the results.
The quickest way to failure at this point is to not be realistic with the goal.
You didn’t gain all the weight in 1 week, so you aren’t going to lose it in that time either.
I encourage you to sit down and envision how you want your journey to play out.
What exactly do you want?
How long do you want it to take?
How do you plan on getting there?
How are you going to make it enjoyable so it can last long term?
These are all questions you should know the answer too before starting.
They aren’t set in stone requirements, but they will help make the journey go by easier.
Those are all of the healthy weight loss tips for beginners that i have, if you have any of your own, comment down below to let me know!