Introduction
There are times when we find ourselves in need of losing weight quickly—maybe within a month—and we feel overwhelmed and unsure of where to start in order to start feeling better right away. But fear not—if you stay focused and stick to a plan, anything is possible.
Why am I overweight?
Contrary to popular belief, the rise in obesity is not solely due to a specific type of food or a lack of willpower. Many factors play a role in our food choices. Making healthy decisions is not always easy, and with the changes in our environment and lifestyle over the years, we often opt for takeout or prepackaged meals, which leads to larger portion sizes and higher levels of fat, sugar, and salt than homemade meals.
Additionally, compared to previous generations, we are less physically active. We spend more time sitting at work and during our free time, and we rely less on walking or biking to get around. The rise in remote work means we no longer have the opportunity to be active during our commutes.
It is important to carefully choose what we eat and how active we want to be. This may involve finding ways to incorporate exercise into our busy schedules and making healthy eating choices even when we are pressed for time. Understanding the reasons behind your weight gain is a good first step. If you are unsure about where you might be going wrong, try keeping a food diary for a week in a notebook or using a diet tracking app on your phone.
Make changes that suit your lifestyle
There are countless plans, products, and meals that claim to help with weight loss strategies. Despite these overwhelming options, the basic rule of weight loss is simple: you must consume fewer calories than you burn. However, the most effective diet varies from person to person; finding a sustainable diet is key. What matters most is finding a plan that works for you.
Instead of focusing on a temporary “diet,” many people find it helpful to think about a long-term strategy that fits into their lifestyle. Some people may benefit from reducing fat or carbs, while others may focus on calorie intake or intermittent fasting. It’s important not to follow a diet plan that eliminates entire food groups, as this could result in a lack of essential nutrients. Consider what will be effective for you by having an honest conversation with yourself about your food choices, cooking skills, and budget.
In order to see long-term effects on your weight, you need to make sustainable changes, so it’s important that these changes are realistic. Small modifications may seem insignificant, but they add up over time if you stick with them. Having the support of someone else, especially if you live together, can be crucial in avoiding the temptation of unhealthy eating. Seek their support or have them join you in your weight loss journey.
Set a weight loss goal
Losing weight can be a daunting task. Start by determining how much weight you want to lose. As more people become overweight, our perception of what a “healthy weight” looks like might change. Your body mass index (BMI) is a measure of your weight relative to your height. Use a free online tool to calculate your target weight and BMI using these measurements. Utilize our BMI calculator.
If you find that your weight is higher than expected, don’t let it discourage you or feel pressured to take extreme measures. Break it down into manageable goals and take it one step at a time. If you need to lose a significant amount of weight, aim to lose ten percent of your body weight. Even if you are still overweight after achieving this goal, your health will greatly benefit, making further progress seem more achievable. If you realize that reaching your target weight will take time, don’t give up. Progress is gradual and takes time to see.
Eat a balanced diet
Don’t assume that low-calorie, low-sugar, or low-salt foods are automatically healthier, even though they may be beneficial. Instead of just opting for lower-calorie options, check food labels and make informed decisions. Not all high-calorie foods are unhealthy; some, like fatty fish, unsalted nuts, and avocado, contain beneficial nutrients. However, you may want to limit how often you consume them or how much you eat.
Some people find group support to be beneficial. Research suggests that individuals who participate in weight loss groups have more success than those who do not. Talking to your doctor or nurse can provide you with information on local groups to join or get referrals for additional support.
Simply changing your diet has not been shown to be as effective as changing your lifestyle, so consider ways to increase your physical activity. This could involve walking or running with a friend, working out at home, or choosing to walk or bike instead of driving. Aim for 150 minutes of physical activity each week, breaking it down into 10-minute segments if needed. While exercise alone may not lead to weight loss, increasing your activity level without changing your diet can improve your heart health.
