Being overweight can be stressful physically and mentally in someone's life. In fact, for people carrying excess weight, can also lead to a debilitating health problem which makes it necessary for them to lose weight.
So let's take a look at how you can reduce some of your fat not in the short term but as a part of your lifestyle which you can sustain in the future.
1) Stop looking for a short cut
One guaranteed way to fail is to look for a "short cut" weight loss method or diet. The kinds which offer quick and easy methods or diets for weight loss. Keep in mind none of these diets are sustainable and don't work in the long term.
So for the sake of your sanity as well as your financial health, don't waste time on weight loss methods that make extravagant claims.
If you don't believe this, think of any of your overweight friends who favor the short-term weight loss approach, and ask yourself why they are still overweight.
2) Don't rely on the weighing scale to measure your progress
You see our body isn't designed for rapid weight loss and frankly, weight loss shouldn't be our goal either. The goal should be fat loss.
Our weight is comprised of bones, muscles, water, and fat, so when you go on short term restrictive diets, you will see a reduction of your weight on the weighing scale but ask yourself, what did you lose, the fat or the density of your bones and muscles.
Think about the time when you gained weight for the first time, did you gain it overnight or was it a gradual progress over a period of time? Similarly, when we seek a fast track weight-loss method, we do more damage in the long term.
So to get back to your desired body shape, you need to give yourself time, it could range from 6 months to a year or even more depending upon your body type, your lifestyle, discipline, and consistency.
3) Remind yourself why you want to lose weight
So you want to make a change and shed off those extra pounds of fats you are carrying around your body. That's great, However, Ask yourself why you want to do it in the first place, What is the driving factor in your mind that is leading you to lose that extra weight.
When you keep reminding yourself why this goal is important for you. It will allow you to be more mindful of your food habits, your physical activity, and your emotions.
Because if you are not clear about your motivation to lose weight, it will make it harder for you to stay consistent and will make the journey uncomfortable and it will end up being just another task of the day that you don't like but have to do.
You see, leading a healthy lifestyle does not have to be a strain in our lives, It does not include you eating organic and superfoods 24/7. You can still enjoy your chocolates and cookies or whatever else that you desire if you want to, but remember everything in moderation.
It's not about what you are allowed to eat by your dietician or nutritionist, it's about you being responsible and aware of what you are eating and the effect it has on your body.
4) See the sacrifices as healthy replacements
Whenever a person goes on a diet, he/she is told to not have certain foods, like processed, sweetened, and junk foods.
You can either see this as being deprived of certain foods, or you can focus on the benefits you will get by not eating these foods and even better, replacing it with healthier alternatives.
After a while, most people start seeing their diet as a burden, a bore, an evil necessity. This is why many people go back to eating their old ways after a while.
If you want to achieve your fat loss goals, you must avoid this trap and appreciate the longer-term benefits you will get by making short-term adjustments to your lifestyle.
5) Get rid of processed and refined foods
Many of our tastes, food cravings, and general attitudes to food are strongly influenced by what we eat and drink.
I have seen many people who have reported astonishing changes in their eating habits after adding raw, fresh foods like veggies and fruits in comparison to what they used to eat before.
Point is, the average modern diet is loaded with sugar, fat, and sodium, all of which condition us to want more of these items.
But if you can break out of this dependence on junk-ingredients for even 2 weeks, you'll notice a huge difference in your tastes.
6) Don't use exercise as a tool to outrun a bad diet
Exercise is a way to keep yourself physically active, to improve blood circulation, muscle tone, and bone density.
Exercise does burn extra calories and therefore does help, But its direct effect on weight loss is typically quite small. Keep in mind you cant burn what you eat, your body doesn't know the difference between ice cream and a salad.
It will break it down and absorb it the same way just like any other meal, So the point is, don't use exercise as a way to burn off consumption of junk food. Our body doesn't work that way.
Use exercise to stay active. What you don't use, you lose, if you don't use your muscles, you lose them, if you don't use your bones, the density of it will decrease as you age, making it prone to injuries and problems with the joints. Read more about the importance of muscles here
Exercise basically raises our metabolic rate, helping us to burn calories at a slightly faster rate, and improves our mood, which typically reduces our need for comfort-eating.
7) Visualize the end goal
Remember in all the rocky films, Rocky balboa always use to stick a picture of his opponent on the wall, so he can remind himself what he is training for and what he needs to do in order to beat him.
Similarly, If your goal is a waistline you can proudly display in the sun, then don't wait until it happens. Visualize it from the moment you start the journey of living a healthier lifestyle.
Visualization can be a powerful tool. Whatever your ambition for your weight or body, get used to visualizing it in the greatest possible detail. Because "seeing it" is the first step to making it come true. Like they said in the old days, one picture is worth a thousand words.