Aug 10, 2023 • 2 min read
10 Tips to Kickstart Your Healthy Weight Loss Journey
10 Tips to Kickstart Your Healthy Weight Loss Journey
- Set Realistic Goals: Start with achievable short-term and long-term goals. Approach your weight loss journey as a marathon – not a sprint! Monitor progress on things other than the number on the scale, such as your energy levels or how often you’re cooking at home. Setting small goals will keep you motivated as you continue to see big results.
- Stay Hydrated: Drink at least half of your current body weight in ounces of water throughout the day. Hydration is critical for so many functions throughout the body, and sometimes, our bodies mistake thirst for hunger, leading to unnecessary eating.
- Balanced Diet: Focus on a balanced, whole-foods based diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid fad diets or extreme restriction – this will only lead to yo-yo dieting and feeling defeated.
- Portion Control: Be mindful of portion sizes, even with healthy foods. Use smaller plates to help control how much you eat and avoid overindulging.
- Regular Meals: Contrary to traditional diet advice, don’t skip any meals. Eat at regular meals and snacks (when hungry) to maintain a steady metabolism and prevent extreme hunger, which can lead to overeating.
- Mindful Eating: Avoid screens and distractions while you’re eating. Pay attention to what you’re eating and savor each bite; notice the taste, texture, and smell. Practicing mindful eating can help prevent overeating, promote better digestion, and calm your nervous system.
- Regular Exercise: Incorporate regular exercise into your routine. Aim for a mix of cardio (this includes walking!), strength training, and flexibility exercises. If you don’t typically workout, start slowly and gradually increase intensity.
- Sleep Well: Get at least 7-9 hours of sleep every night. Lack of sleep can disrupt the hormones that regulate appetite, which leads to increased cravings and overeating. Adequate sleep also helps maintain hormone balance and reduce inflammation to support you on your weight loss journey.
- Manage Stress: Find healthy ways to manage stress. Things like meditation, yoga, deep breathing, and getting outside in nature can help balance your blood sugar to lose weight and prevent emotional eating.
- Track Progress: Keep a food and exercise journal or use an app to track your progress. This can help you identify patterns, stay accountable, and make adjustments to your plan as needed.
Remember, healthy and sustainable long-term weight loss is a gradual process, and it’s important to focus on overall health and well-being rather than just the number on the scale. To ditch the fad diets and truly make progress on your weight loss goals, book a free consultation with a Zaya dietitian covered by your insurance.
10 Tips to Kickstart Your Healthy Weight Loss Journey
- Set Realistic Goals: Start with achievable short-term and long-term goals. Approach your weight loss journey as a marathon – not a sprint! Monitor progress on things other than the number on the scale, such as your energy levels or how often you’re cooking at home. Setting small goals will keep you motivated as you continue to see big results.
- Stay Hydrated: Drink at least half of your current body weight in ounces of water throughout the day. Hydration is critical for so many functions throughout the body, and sometimes, our bodies mistake thirst for hunger, leading to unnecessary eating.
- Balanced Diet: Focus on a balanced, whole-foods based diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Avoid fad diets or extreme restriction – this will only lead to yo-yo dieting and feeling defeated.
- Portion Control: Be mindful of portion sizes, even with healthy foods. Use smaller plates to help control how much you eat and avoid overindulging.
- Regular Meals: Contrary to traditional diet advice, don’t skip any meals. Eat at regular meals and snacks (when hungry) to maintain a steady metabolism and prevent extreme hunger, which can lead to overeating.
- Mindful Eating: Avoid screens and distractions while you’re eating. Pay attention to what you’re eating and savor each bite; notice the taste, texture, and smell. Practicing mindful eating can help prevent overeating, promote better digestion, and calm your nervous system.
- Regular Exercise: Incorporate regular exercise into your routine. Aim for a mix of cardio (this includes walking!), strength training, and flexibility exercises. If you don’t typically workout, start slowly and gradually increase intensity.
- Sleep Well: Get at least 7-9 hours of sleep every night. Lack of sleep can disrupt the hormones that regulate appetite, which leads to increased cravings and overeating. Adequate sleep also helps maintain hormone balance and reduce inflammation to support you on your weight loss journey.
- Manage Stress: Find healthy ways to manage stress. Things like meditation, yoga, deep breathing, and getting outside in nature can help balance your blood sugar to lose weight and prevent emotional eating.
- Track Progress: Keep a food and exercise journal or use an app to track your progress. This can help you identify patterns, stay accountable, and make adjustments to your plan as needed.
Remember, healthy and sustainable long-term weight loss is a gradual process, and it’s important to focus on overall health and well-being rather than just the number on the scale. To ditch the fad diets and truly make progress on your weight loss goals, book a free consultation with a Zaya dietitian covered by your insurance.
