Weight loss is really pretty straightforward – follow a healthy and balanced diet and add regular exercise to your daily routine. And over time, your excess weight will fall off. But, given the busy and ‘connected’ lives we live, that is easier said than done.
So, to make your weight loss journey an easy one that can revolve around your busy lives, here are six small weight-loss strategies that you can add to your daily routine – to become healthier – so that weight loss do not have to take away extra time you do not have.
1. Surround yourself with supportive like minded women
Things are always a lot easier when we can rely on supportive people, especially when it comes to weight loss. Studies have shown that we are highly influenced by the five people we spend most of our time with. They affect the way we think, the decisions we make, and even our self-esteem. It’s no wonder why having people who encourage us can be crucial in order to successfully lose weight.
One study found that clinically obese women were more likely to lose and/or maintain weight if they were supported by family and friends. Having support from a friend (or group of friends) who’s going through the same journey can be even more beneficial. By having a partner with you along the way, you’ll have someone who can help keep you accountable and keep you motivated to reach your health and fitness goals.
2. Set realistic goals
It’s easy to restrict yourself to a specific time frame and give yourself a target number of weeks to lose a certain amount of weight. But one thing you may forget to do is create a realistic plan that you can follow to reach your goal. And if you do happen to make a plan, wiggle room for occasional errors is probably left out – and this can make it difficult to stay motivated when slip-ups occur. Remember: If you want to lose weight in a healthy way, you want to make sure that it’s a lifestyle change. Restrictive plans that only last for a given amount of weeks won’t help you keep weight off in the long run.
One effective way to lose weight is by setting SMART goals. This requires setting specific objectives that you can measure with numbers, whether it be calories or pounds. You also have to make sure your goal is actually attainable rather than being too extreme, and that it’s something that’s relevant to your life. Additionally, you have to set a realistic time frame. Once you have your intentions, then you can devise a plan that you can actually put into action to help you reach your target weight.
3. Make notes
Okay, this requires a bit of work, but really just a bit – you can always dictate your notes to your smartphone. So, write everything down, including your goals and targets. One thing many extremely successful people do is writing things down. That’s why food journals is one of the key success factors that contribute to weight-loss success.
One study found that people who kept track of what they ate for six months lost an average of 13 pounds. But what proves a food journal’s positive effects is that those who kept track in their journals for six days a week lost double the amount of weight as those who only kept track once a week or less.
Perhaps it’s because writing down everything you eat and drink helps you stay accountable and also helps you realize how much you’re really consuming every day. But don’t just write down what you’re putting into your body — also write about how you’re feeling. It is helpful to keep track of emotions so you can see if you’re eating out of boredom or anxiety, and you can monitor how certain foods make you feel.
4. Listen to your body
Diets can be the worst. Whether you’ve tried one, 10, or too many to count, one thing probably remains constant for all of them: They didn’t last. That’s because diets tend to put you on a restrictive plan that’s hard to keep up with in the long run.
Instead of following a strict diet, try giving yourself the freedom to eat whatever you want. This doesn’t mean having pizza, French fries, and doughnuts every day of the week. It means choosing healthy foods most of the time, and giving your body what it craves when it tells you it wants something unhealthy.
Trust your body and feed it when it tells you it’s hungry, not just when you feel like eating. And make sure to give it wholesome, nutritious foods that offer health benefits most of the time, but feel OK about giving in to the good stuff from time to time, too.
Apart from what you put in your body, also listen to your body when it needs a physical break. If you’re following an intense fitness plan, remember that it’s OK to skip a workout if your body needs a break. If you overtrain, it can actually cause a weight-loss plateau, extreme exhaustion, and even burnout. Your body knows what it needs, when it needs it. Always pay attention to what it’s telling you.
5. Take time to unwind everyday
With the demands of everyday life, feeling stressed is inevitable. And stress is a huge contributor to weight gain, especially in the belly area. You can combat stress’ negative effects by take time to unwind each day a necessity. Yes, this means leaving your emails at the office after 7pm and turning off your phone during the weekend. While some careers may require being connected at all times, it’s important to give yourself at least a little bit of time everyday to decompress. If not, you can expect your weight to remain high.
Numerous studies have shown that stress causes hormonal changes that prevent your body from getting rid of fat – and can also lead to stress eating – and by stress eating, I don’t mean craving a salad or a juicy apple. Make sure you’re giving yourself enough time to de-stress, clear your mind, disconnect, and prevent stress-related weight gain.
6. Jump Start Your Weight Loss With The 2 Week Diet
One of the biggest weight loss mistakes that many women make and thus not able to lose weight is that they overcomplicate things. As said before, with weight loss, often times, simplicity is best.
If you think you’ll find it hard to follow the above tips and require more structure and discipline to losing weight, then consider using The 2 Week Diet plan. The 2 Week Diet plan only has a few smart, easy-to-follow guidelines that are most effective for superior results.