Losing 100 pounds or more is a significant weight loss goal, and it’s important to approach it with a long-term perspective and focus on making sustainable lifestyle changes.
6 NATURAL WEIGHT LOSS TIPS | healthy + sustainable
Here are some tips to help you in your weight loss journey:
Set realistic goals
Break down your weight loss goal into smaller, achievable targets. Aim to lose 1-2 pounds per week, as this is considered a safe and sustainable rate of weight loss.
Consult a healthcare professional
Before starting any weight loss program, it’s advisable to consult with a healthcare professional, such as a doctor or a registered dietitian. They can provide personalized advice based on your specific needs and health conditions.
Create a calorie deficit
Weight loss occurs when you consume fewer calories than you burn. Calculate your daily calorie needs and create a calorie deficit by reducing your calorie intake and increasing your physical activity.
Eat a balanced diet
Focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and fiber. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Minimize processed and high-sugar foods.
Be mindful of your portion sizes. Use smaller plates and bowls to help control your portions. Pay attention to your body’s hunger and fullness cues, and stop eating when you feel satisfied, not overly full.
Drink an adequate amount of water throughout the day. Water helps with digestion, keeps you hydrated, and can help control your appetite. Sometimes, feelings of hunger can actually be mistaken for thirst.
Regular physical activity
Incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week. Additionally, include strength training exercises to build muscle, which can help boost your metabolism.
Find enjoyable activities
Choose activities you enjoy, whether it’s swimming, cycling, dancing, or walking. Making physical activity enjoyable increases the likelihood of sticking to your exercise routine.
Increase physical effort
Running, walking, and swimming are all effective forms of exercise that can help burn calories. The number of calories burned depends on various factors such as intensity, duration, body weight, and individual fitness levels.
On average, a 30-minute run can burn around 240-400 calories, depending on factors like speed and body weight. Walking is a low-impact exercise that is accessible to most people. Swimming is a full-body workout that provides cardiovascular benefits while being gentle on the joints. It can be an excellent option for those with joint issues or injuries.
Track your progress
Keep a record of your food intake and physical activity. This can help you identify patterns, make adjustments, and stay accountable to your goals. There are numerous mobile apps and websites available to help track your progress.
Consider joining a weight loss support group or finding an accountability partner. Having a support system can provide motivation, guidance, and encouragement during challenging times.
Try a meal replacement plan
Consider implementing a meal replacement plan under the guidance of a licensed professional. This approach involves consuming one regular meal each day while substituting the remaining meals with specially formulated shakes, soups, or bars. “If you can stick to it, you’ll see big results in 6 months to a year,” says Ken Fujioka, MD, an obesity specialist at the Scripps Clinic in San Diego.
Out of sight, out of mind
Adopt the “out of sight, out of mind” strategy by organizing your pantry and fridge. Allocate specific shelves to store your healthy food items, making them easily visible and accessible. Instead of placing fresh vegetables and fruits inside drawers, keep them at eye level in the fridge. This simple arrangement increases the likelihood of grabbing them when you open the door.
Overcome the weight loss plateau
Hitting a weight loss plateau can be frustrating, but it’s a common occurrence during a weight loss journey. As you lose weight, your calorie needs may change. Make sure you’re still in a calorie deficit by reassessing your daily calorie intake and revisiting your exercise plan.
Shake things up by trying new exercises, increasing the intensity or duration of your workouts, or incorporating strength training to build muscle. Muscle burns more calories at rest, which can help boost your metabolism. Remember, weight loss plateaus are normal and temporary. Stay consistent, patient, and focus on the overall progress you’ve made rather than solely relying on the scale.
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