There are hundreds of reasons why someone would want to lose weight. You may want to lose weight to enhance your appearance or health in general.
Are you considering starting a weight-loss program? Happy Hormone Cottage offers a proven weight management program that decreases your appetite, manages your insulin, and improves your metabolism, helping you achieve your ideal weight.
This article explores some of the things to remember as you begin your journey to better health. From setting realistic goals to finding the right support system, read on for some tips that can help you get started on the right foot.
Things You Should Know Before Starting A Weight Loss Program
1. Weight loss doesn’t happen overnight
Losing weight is hard, and it takes time. There are no shortcuts to success, so don’t be discouraged if you don’t see results immediately. Embrace the long game and trust that if you stay consistent with your diet and exercise plan, you will eventually reach your goals.
One of the most important things to remember when trying to lose weight is that there are no quick fixes. Fad diets might promise rapid results, but they’re often unsustainable and can even be unhealthy. If you want to lose weight and maintain that weight loss, you’ll need to be patient and commit to making lifestyle changes to help you reach your goal weight.
This doesn’t mean that you won’t see any results in the beginning – you may start to notice some changes in your body after a few weeks – but don’t expect to wake up one day 20 pounds lighter. It takes time for your body to get used to new eating and exercise habits, so be patient and give yourself credit for every small victory.
2. Consider professionals to help you with your weight loss program
When you’re ready to start a weight loss program, it’s always helpful to seek assistance from healthcare professionals to help you with the process. These individuals are professionally trained to help you throughout your weight loss journey.
Starting a weight loss program can be daunting, but working with a healthcare professional can make the process much easier. More than simply assessing your current fitness level, setting realistic goals, and creating a customized plan that meets your needs, they can also offer support and motivation, which can make all the difference in successfully reaching your goals.
3. Keep a food diary
When you start your weight loss journey, one of the smartest things you can do is to keep a food diary. This will help you be more mindful of what you’re eating and how much, and it will also give you a record to look back on and see your progress.
There are a few different ways to keep a food diary. You can use a notebook or create a spreadsheet, or even apps can help you track your intake. Whichever method you choose, make sure to be as detailed as possible in your entries.
Include what time of day you ate, what foods and how much of them, and how you were feeling before and after eating. This will help you stay on track with your goals but can also help identify any trigger foods or emotional eating patterns.
4. Get moving
Diet is a big part of weight loss, but exercise is also important to keep the weight off and get other health benefits. When you go from being inactive to active, you will burn more calories than you take in. Confused about where to begin? Get moving. Start with 15 minutes a day and gradually increase it to 30 minutes. Don’t force yourself to take 10,000 steps when you can only manage 2,000 now. Get started with 4,000 steps daily and increase by 1,000 every two weeks.
Then, add strength training to your routine. You can begin once a week and gradually increase to twice or four times a week. Weightlifting builds muscle mass, which raises your resting metabolic rate and makes you burn more calories even when sitting at a desk. Walking daily, weight training two to four times per week, and cardiovascular exercise or HIIT once to three times per week is a healthy mix. The most effective workout is the one you’ll stick to.
5. Track other metrics
When you’re trying to lose weight, it’s important to track more than just your weight loss. There are other metrics that can give you an indication of how well your program is working.
For example, you might want to track your body fat percentage. This can be done with a simple skin-fold test or by using a more sophisticated body composition monitor.
You may also want to track your waist circumference, as this is a good indicator of abdominal obesity. And remember to measure your progress in terms of how your clothes fit! If you’re losing inches around your waist, that’s a great sign that you’re on the right track.
6. Focus on fiber
When trying to lose weight, it’s crucial to focus on foods that will help you feel full and satisfied. Fiber is a type of carbohydrate that the body can’t digest. This means it passes through the digestive system without being broken down or absorbed into the bloodstream. Fiber has several benefits for weight loss, including:
- It helps you feel satisfied and full after eating, making you less likely to overeat or snack between meals.
- It slows down the digestive process, which can help regulate blood sugar levels and prevent spikes in hunger.
- It adds bulk to your diet, which can help with constipation and other digestive issues.
Most people need about 25 grams of fiber per day, but if you’re trying to lose weight, think about aiming for approximately 30 grams. Good sources of fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds.
7. Eat protein at every meal
Although you may not realize it, protein is actually an important nutrient for weight loss! It helps build and repair muscle tissue, which is necessary for burning fat. Protein also helps keep you full longer, making you less likely to overeat. Good protein sources may include lean meats, poultry, fish, beans, lentils, tofu, nuts, and seeds. Aim to eat protein at every meal, including breakfast, lunch, dinner, and snacks.
Weight Loss Program Available in Centerville, Ohio
Weight loss isn’t easy, but it is achievable. Sometimes all we need is a helping hand to attain our health goals. At Happy Hormone Cottage, we can help you reach your goal weight with our weight loss program. We’re the team you need—professionals who will hold you accountable without judging you and keep you on track so you can develop new habits that will benefit your overall health.
For more information or to schedule an appointment, please call us at (513) 444-6343.